Using exercises for peripheral neuropathy can be one of the most efficient ways to improve symptoms. Peripheral neuropathy affects millions globally, causing numbness, tingling, and weakness—especially in the feet, legs, and hands. Fortunately, physical exercise can help improve function and decrease symptoms over time.
Research shows regular physical exercise and movement improves circulation, stimulates nerve function, and reduces pain in peripheral neuropathy. The key is using safe, targeted movements that support your nervous system’s healing process.
In this blog, we will cover the best exercises for peripheral neuropathy, explain why they’re effective, and provide guidance on how to perform them correctly.
Why Exercise Helps Peripheral Neuropathy
Peripheral neuropathy often results from diabetes, injury, infections, or autoimmune disorders. It damages the peripheral nerves that carry messages to your limbs, causing altered sensation and function.
When these nerves weaken, muscles lose their strength, and overall coordination declines. The goal with specific exercises for peripheral neuropathy is to strengthen these connections and improve function.
Neuropathy also leads to decreased sensory feedback from the limbs and body, making it hard to move and maintain balance. This process often leads to more accidental falls, chronic pain, and loss of independence over time.
Fortunately, physical exercise is one of the most powerful therapies for improving symptoms. It can:
- Increase blood flow and oxygenation to damaged nerves
- Strengthen muscles weakened by nerve damage
- Improve balance and prevent falls
- Boost nerve regeneration and reduce pain levels
- Enhance overall mobility and quality of life
In the case of diabetic peripheral neuropathy, uncontrolled blood sugar levels cause the breakdown of neural function and control. It’s always essential to address the root cause.
With that said, there are specific exercises for peripheral neuropathy that you can use to help improve symptoms and quality of life.
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10 Exercises for Peripheral Neuropathy
1. Seated Marching
Purpose: Improves blood flow, hip mobility, and leg strength.
How to do it:
- Sit tall in a sturdy chair.
- Lift one knee toward your chest.
- Lower it and lift the other.
- Alternate legs for 30–60 seconds.
Pro tip: Keep your core engaged and try to avoid slouching. This exercise should be performed while seated to begin, but progress gradually to standing when appropriate.
2. Ankle Circle Exercises for Peripheral Neuropathy
Purpose: Boosts ankle mobility and circulation to lower limbs.
How to do it:
- Sit or lie down with your legs out in front of you.
- Slowly rotate your L ankle clockwise 10 times.
- Switch to counterclockwise for 10 more.
- Repeat on the R foot.
Pro tip: Use slow, controlled movements to maximize benefit, focusing on the complete ROM of each ankle. This is also a great exercise to do before, during, and after sitting for extended periods.
3. Toe Taps
Purpose: Activates foot muscles, contracts muscles for increasing blood flow, and improves nerve stimulation/feedback.
How to do it:
- Sit in a chair with good posture, having your feet flat on the floor.
- Tap your toes quickly while keeping your heels on the ground.
- Continue for 20–30 seconds.
- Rest and repeat 2–3 times per day.
Pro tip: Try tapping to a metronome or beat for consistency, switching between your R and L feet to make it more complex and entertaining.
4. Heel Raises
Purpose: Strengthens calves and supports ankle stability.
How to do it:
- Stand while holding a chair or countertop.
- Raise your heels and balance on your toes.
- Lower slowly back down.
- Repeat 10–15 times.
Pro tip: Avoid leaning forward or rocking back, focusing on producing as much strength as possible to lift your heels up from the floor.
5. Balance Stand Exercises for Peripheral Neuropathy
Purpose: Improves proprioception and reduces fall risk.
How to do it:
- Stand behind a sturdy chair and hold onto it if needed.
- Lift one foot slightly off the ground.
- Hold for 10–15 seconds.
- Switch feet and repeat.
Pro tip: Build up to 30 seconds per leg over time, attempting to do this without the use of a chair, and then progress to doing it with eyes closed (with supervision).
6. Towel Scrunches
Purpose: Strengthens small foot muscles and improves coordination of the feet/ankles.
How to do it:
- Sit in a chair barefoot.
- Place a towel on the floor underneath your feet.
- Move your toes to scrunch and pull the towel up, lifting it off the floor if possible.
- Repeat for 1–2 minutes per foot.
Pro tip: Add a light object on the towel and/or get the towel wet for an added challenge.
7. Resistance Band Foot Flexes
Purpose: Support ankle range of motion and calf strength.
How to do it:
- Sit with legs extended.
- Wrap the resistance band around the ball of your foot, holding it in place.
- Press your toes forward as if pressing a gas pedal.
- Return slowly.
- Repeat 10–15 times per side.
Pro tip: We suggest starting with a light resistance band and gradually increasing the resistance over time.
8. Standing Wall Push-Ups
Purpose: Strengthens the upper body and supports blood circulation throughout the arms and legs.
How to do it:
- Stand facing a wall, arms extended.
- Place hands shoulder-width apart.
- Lower your chest toward the wall.
- Push back to the original starting position.
- Do 10–15 reps; Perform 1-3x/day, when appropriate.
Pro tip: Keep your body straight and core engaged, gradually increasing the reps and sets over time.
9. Seated Leg Extensions
Purpose: Strengthens thighs and reduces overall leg fatigue,
How to do it:
- Sit upright in a chair.
- Extend one leg straight out, foot flexed (toes towards you).
- Hold for 3 seconds.
- Lower the foot/leg and switch sides.
- Repeat 10–15 times per leg.
Pro tip: Add ankle weights as strength improves, gradually increasing the number of repetitions over time.
10. Walking
Purpose: Improves circulation, general neurological health, and balance.
How to do it:
- Start with short, flat-surface walks.
- Focus on posture and even steps.
- Walk for at least 10–20 minutes daily.
Pro tip: Use supportive shoes with a wide toe box and arch support, if needed.
Safety Tips About Exercises for Peripheral Neuropathy
- Start slow. Allow your body to adjust to the new movements.
- Warm up first. Do light stretches or a short walk before doing these exercises.
- Focus on form. Use mirrors or supervision to maintain safe alignment.
- Listen to your body. Stop if you feel numbness, sharp pain, or dizziness.
- Talk to your doctor. Always check before starting a new program.
When to See a Specialist to Prescribe Exercises for Your Peripheral Neuropathy
If you experience frequent falls, worsening symptoms, or loss of mobility, it’s best to consult a functional neurologist or rehabilitation expert. And after performing the previously listed exercises for peripheral neuropathy, it’s always best to seek professional help.
At The Neural Connection, we offer personalized care plans that combine neurorehabilitation, balance training, and targeted therapies for peripheral neuropathy.
You don’t have to live with nerve pain and weakness—you can take steps toward healing.
Frequently Asked Questions (FAQ)
Can exercise reverse peripheral neuropathy?
In some cases—especially when caught early—exercise can help improve nerve function and reduce symptoms. While it may not fully reverse neuropathy, it can significantly improve quality of life. Reversing peripheral neuropathy requires a multidisciplinary approach to addressing the underlying causes of the symptoms.
Is walking good for peripheral neuropathy?
Yes! Walking improves brain and body circulation, balance, and lower limb strength. Be cautious on uneven surfaces and wear supportive shoes when exercising or engaging in physical activity.
What should I avoid with peripheral neuropathy?
In the early stages, it’s best to avoid high-impact activities that may increase your risk of falls or injuries. Also, steer clear of movements that cause sharp pain or numbness.
Exercises for Peripheral Neuropathy Can Improve Your Life
Consistent physical movement plays a powerful role in healing nerve damage and restoring function. These simple exercises for peripheral neuropathy will help you regain strength, reduce overall symptoms, and improve your quality of life.
It’s always best to start slow, stay consistent, and build momentum over time. Your nerves and muscles will thank you for it!
Looking for personalized rehab plans?
Contact The Neural Connection today for a complimentary consultation!
Let’s rebuild your nervous system—one step at a time.
*Note: The information provided in this article is for educational purposes only and does not constitute a doctor-patient relationship. Patients should consult their medical provider or primary care physician before trying any remedies or therapies at home.
