Don’t fear working out just because you have neuropathy. The right exercises can help you deal with nerve pain, and so much more.
Neuropathy is a common condition that hounds about 8% of adults worldwide. A study also found that it manifests in more than a hundred different forms of nerve damage.
One of the most common symptoms includes experiencing intense pain from doing everyday tasks like getting up from bed or sitting down on a couch. And this sharp pain associated with neuropathy convinces some patients that exercise is not a good idea.
But that’s not really the case.
The fact is that exercise, when done right, has been proven to be beneficial to anyone who suffers from neuropathy.
Healthy amounts of exercise have been shown to relieve nerve pain, manage other symptoms of neuropathy, and preserve motor functions, allowing patients to live relatively normal lives.
So as a neuropathy patient, what exercises could you be doing to reap these benefits?
Let’s discuss four of them in this article.
But first…
Safety Considerations Before Working Out
Prior to breaking a sweat, I suggest that you also do a self-assessment to check if you can actually do the workouts.
Exercise can get pretty intense even if it’s low-impact, depending on factors like age, injury, and other health conditions. So, please check if you experience nerve pain that’s too severe or if you have other health issues that you must consider before going all out.
It is also crucial to wear proper clothing and shoes when you’re working out. But you don’t have to wear trendy athleisure clothes or invest in top-of-the-line workout clothes.
What’s most important are supportive shoes that won’t cause you pain, loose and layered clothing to allow you a full range of movement, and protective pads if you’re worried about falling.
And before doing a deep dive into the four exercise groups that are great for people with neuropathy, let me emphasize the importance of warm-up and cool down. These are crucial not just for neuropathy patients but also for anyone who wants to work out regularly.
Here are three easy warm-up and cool-down exercises you should be doing before and after your workout:
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Stretch both arms and reach for the sky. Tilt your body to the left and then to the right. Hold each stretch for 20 seconds. Repeat this at least three times.
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Reach for the sky and bend forward from your waist as far as you safely can. Do the reverse and hold each stretch for 20 seconds. Repeat this at least three times.
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Point your toes forward and hold for 20 seconds. Then touch the ground with your heel and hold for 20 seconds. Do this separately for each of your feet and repeat at least three times. Hold on to any stable object or the wall for balance.
Four Best Low-Impact Exercises for Neuropathy
Exercise #1 - Aerobic Exercises
Aerobic exercises are cardiovascular exercises that heavily use oxygen to provide the body with enough energy to perform a specific activity. This means the goal of aerobic exercises is to work out the most important muscle in the human body — our heart.
These kinds of exercises also improve muscular strength and blood vessel health, reduce blood sugar levels for diabetic neuropathy patients, and help drop cholesterol levels.
Here are examples of low-impact aerobic exercises you can do at least 30 minutes a day, five times a week:
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Swimming
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Cycling
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Walking/Brisk Walking
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Aerobic Dance
Exercise #2 - Balance Exercises
Many neuropathy patients suffer balance issues and muscle tightness. To manage such symptoms, it’s best to work on your ability to stay steady through balance exercises.
Balance training involves strengthening specific muscles that help you stay upright, including those on your legs and core. The exercises could include the following:
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Sitting on a Bosu ball
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Side leg raise
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Calf raise
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Standing up and sitting down from a chair without using your hands for support
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Imitate walking on a tightrope by putting your heel right in front of your other toe
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Walking knee raises
Exercise #3 - Seated Strength Training
Strength training can be a little too overwhelming for people with neuropathy. After all, you may not really have too much strength to spare for hardcore exercises. Plus, the idea of handling weights may be worrisome for you, especially if you’re not too steady on your feet.
But don’t worry.
Seated strength exercises can give you some benefits of strength training like building muscle, improving coordination, posture, and relieving back pain.
Just remember to keep weights to a minimum when starting and pace yourself so you won’t get too tired. The goal is to finish the workout and not brag about how many weights or reps you can do.
Doctors advise that patients perform seated strength exercises at least twice a week, in addition to aerobic exercises. Some of the most straightforward seated strength training exercises you can do are:
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Seated toe taps
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Seated sit-ups
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Seated hip flexion
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Leg extension
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Hamstring curl
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Glute kickbacks
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Bicep curls
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Shoulder presses
Exercise #4 - Mind-Body Exercises
Did you know that our nerve cells require a lot of oxygen to perform at their optimal capacity? That’s why aside from body exercises, doing breathwork, yoga, and meditation are all beneficial for those suffering from neuropathy.
Meditation and breathing exercises also allow patients to learn how to be calm amid both the mental and physical toll brought by neuropathy. Researchers even suggest doing mind-body practices as a form of recovery activity after cardio sessions or even strength training.
Some mind-body exercises that one can do include the following:
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Yoga
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Tai chi
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Qigong
Do What Works For You
The key to exercising for neuropathy patients is to know your limits and explore what you love. So, take it slow and try to turn exercise into a fun activity for you and your family. Doing so will make regular exercise easier for you to do.
Make a habit out of training so that no matter what kind of exercise you choose among the different categories, you’d reap all the good benefits of working out for your overall health.
Aside from regular exercise, a proper diet is also essential for those experiencing nerve pain. Supplement that with Nervitalize to boost energy and help you do more activities that you genuinely enjoy.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983517/
https://www.foundationforpn.org/living-well/lifestyle/exercise-and-physical-therapy/
https://www.brainandlife.org/articles/exercise-rx-for-nerve-pain/
https://www.healthline.com/health/exercises-for-peripheral-neuropathy#exercises
Additional Resources:
https://neuropathycommons.org/neuropathy/neuropathy-overview
https://www.webmd.com/fitness-exercise/a-z/balance-training