If you’re experiencing neuropathic foot pain, you’re not alone. This type of pain stems from dysfunction or damage to the nervous system and can result from various causes, ranging from diseases to injuries.  Before beginning any kind of rehabilitation, it’s crucial to understand why you have pain in your foot.  The causes of foot pain can vary from things like plantar fasciitis, an overuse injury to the foot, or damage to the skin.

However, neuropathic foot pain is caused by damage to the nerves.  One prevalent contributor to this is diabetes, where prolonged high blood sugar levels can damage nerves, causing pain, tingling, and numbness, particularly in the extremities. Physical trauma where the nerves are injured, infections like herpes zoster (shingles), autoimmune disorders such as rheumatoid arthritis, and certain medications can also lead to neuropathic pain as they all affect the body’s nerves.

If you’re unsure about the cause of your foot pain, seeking a professional diagnosis is crucial. Whether you’re managing it with medications or lifestyle changes, incorporating specific exercises can really help. I’ve made a quick video below that shows you 4 exercises that can help alleviate neuropathic foot pain:

Exercise 1: Tennis Ball Foot Rolling
A common cause of compression on the nerves is tightness in the foot’s fascia. You can relieve this tightness by massaging each area of the foot with a tennis ball. The motion helps loosen the fascia, skin, and connective tissue, promoting better blood circulation to the peripheral nerves. Be mindful of the pressure applied, avoiding excessive body weight. This is important because, ironically,  neuropathic foot pain can be accompanied by numbness, and it is sometimes hard to tell how much pressure you are applying, which can lead to bruising of the skin. 

Exercise 2: Toe Lifts
The nerves need a fresh supply of nutrients to heal.  This comes in the blood, but the problem is the feet are the furthest part of the body from the heart, and blood flow is often compromised.  This is why some people seem to have really cold feet all the time!
To help with this, we want to move the feet and ankles so they pump blood back up the legs. Enhance coordination by lifting each toe individually, starting from the outside and working down to make your foot as wide as possible. This exercise engages intrinsic foot muscles and can be performed for 3 to 4 minutes.

Exercise 3: Ankle Mobility for the Calf Pump
Adding onto the mobility of the feet in the exercise above, this exercise really gets the blood flowing.  The idea is to work on the calf and front shin bone muscles by moving your foot up and down while lying on your back. Perform three sets of 20-30 reps on each leg, ensuring ankle and toe movement. You can progress this exercise by repeating the toe and heel lifts while sitting on a chair.

Exercise 4: Calf Raises On A Step
Taking the exercise above to the next level, we will use our body weight to increase mobility and strengthen the calf by performing calf raises on a step.
Stand on the edge of a step and let your heels drop down.  Then, contract the calf muscles to lift your body back up.  Do two sets of ten reps with feet pointing inwards and two sets with feet pointing outwards.

When incorporated into an overall fitness routine that considers things like nutrition, sleep, and avoiding toxins, these exercises can contribute to effectively managing neuropathic foot pain.

If you want my help in managing your pain, illness, or injury using specific exercises and lifestyle medicine, email me at ed@edpaget.com, and I’d be happy to see how I can help.

Always consult a healthcare professional before starting a new exercise regimen, especially if you have underlying health conditions. Take proactive steps to address the root causes of your pain and enhance your overall foot health.

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