Key takeaways

  • Peripheral neuropathy is a nerve damage disorder that typically causes pain, numbness, tingling, and muscle weakness in the hands and feet. Exercise may help preserve nerve function and promote nerve regeneration.
  • Examples of types of exercises for peripheral neuropathy include aerobic activities (brisk walking, swimming, bicycling), balance training (leg raises, calf raises), and stretching exercises (calf stretches, hamstring stretches).
  • Aim for about 30 minutes of aerobic exercise at least 3 days a week, starting with 10 minutes if you’re new to exercise. Mild pain is typical after stretching and regular activity, but talk with a healthcare professional if your pain worsens or you develop joint swelling.

Peripheral neuropathy is a condition in which nerves outside the brain and spinal cord are damaged. It typically causes pain in the hands and feet. Certain types of exercises may help preserve nerve function and promote nerve regeneration.

Three types of exercises may be beneficial for people with peripheral neuropathy: aerobic, balance, and stretching.

Before you start exercises, warm up your muscles with dynamic stretching, such as arm circles. This promotes flexibility and increases blood flow.

It’s best to speak with a healthcare professional before starting a new exercise routine to ensure that the exercises are suitable and not likely to cause or worsen pain.

Aerobic exercises move large muscles and cause you to breathe deeply. They help blood flow and release endorphins that act as the body’s natural pain relief.

According to the Foundation for Peripheral Neuropathy, it’s best to aim for around 30 minutes a day, 3 to 5 days per week. If you’re just starting out, try exercising for a shorter time period then build up from there.

Some examples of aerobic exercises that may help peripheral neuropathy include:

Peripheral neuropathy can leave your muscles and joints feeling stiff and sometimes weak. Balance training can build your strength and reduce feelings of tightness.

Improved balance can also help reduce the risk of falls.

Beginning balance training exercises include leg and calf raises.

Side leg raise

  1. Using a chair or counter, steady your balance with one hand.
  2. Stand straight with feet slightly apart.
  3. Slowly lift one leg to the side and hold for 5 to 10 seconds.
  4. Lower your leg at the same pace.
  5. Repeat with the other leg.
  6. As you improve balance, try this exercise without holding onto the counter.

Calf raise

  1. Using a chair or counter, steady your balance.
  2. Lift the heels of both feet off the ground so you’re standing on your toes.
  3. Slowly lower yourself down.
  4. Repeat for 10 to 15 reps.

Stretching increases your flexibility and warms up your body for other physical activity. Even just stretching your limbs for a few minutes each day can be beneficial.

Routine stretching may also reduce your risk of developing an injury while exercising.

Common techniques are calf stretches and seated hamstring stretches.

Calf stretch

  1. Place one leg behind you with your toe pointing forward.
  2. Take a step forward with the opposite foot and slightly bend the knee.
  3. Lean forward with the front leg while keeping the heel on your back leg planted on the floor.
  4. Hold this stretch for 15 seconds.
  5. Repeat three times per leg.

Seated hamstring stretch

  1. Sit on the edge of a chair.
  2. Extend one leg in front of you with your toe pointed upward.
  3. Bend the opposite knee with your foot flat on the floor.
  4. Position your chest over your straight leg, and straighten your back until you feel a muscle stretch.
  5. Hold this position for 15 to 20 seconds.
  6. Repeat three times per leg

Exercise can reduce pain symptoms from peripheral neuropathy. Be sure to stretch before and after any workout to increase your flexibility and reduce pain from muscle tightness.

Mild pain is normal after stretching and regular activity. However, if your pain worsens or if you develop joint swelling, speak with a healthcare professional.

It’s also best to speak with a healthcare professional before beginning any new exercises. They can advise on the suitability based on individual circumstances.