This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/M8RB_Zbj-xU
Mike: We're going to show you a three-minute follow-along exercise routine for peripheral neuropathy of the legs.
Brad: That's right. We're going to show you a study that supports that exercise does indeed improve the symptoms and the pain from neuropathy, as well as your mobility. We're going to do the exercises all in a seated position, so if you do have some balance problems, this is perfect for you.
Mike: All right, the first exercise is ankle dorsiflexion and plantar flexion. You're just going to go up and down on your heels and toes, and we're going to do this for 30 seconds. What do you have to say about that, Brad?
Brad: Well, you have two options. Like you said, up and down on the floor, or you can put them out in front of you more. Do what works best for you.
Mike: Go at your own pace. You don't have to go fast like Brad and I are. You can go slow. You can even alternate if you want to keep it interesting. Next exercise. Go.
Brad: I call this exercise windshield wipers. Looking down at it looks like your feet are windshield wipers.
Mike: Now if you want to isolate the ankles more, you can bend your knees and just do ankle inversion and eversion. If you bring them out more, you're probably going to get your hips more involved, and then it's more hip internal, external rotation. But that's just us getting particular with this.
Brad: That's right. That's the therapist in us.
Mike: You feeling the burn, Brad?
Brad: Oh, I feel the burn, baby, burn.
Mike: The next exercise is ankle rotation. We're going to go in a clockwise fashion for 15 seconds in one direction, and then we're going to switch, and do 15 seconds in the other direction. What do you have to say about these, Brad?
Brad: Well, I have to say you will be surprised, you'll feel the muscles in your ankles and above get tired. I feel it right now, and this is something I have not done at home when I work out, and it's different.
Mike: And that's 30 seconds.
Brad: The next one, grab your knee, kick that leg out, and then simply do ankle pumps. This is nerve-flossing, don't worry about that. Then we're going to go down, and then up and pump it three or four times and then down. I overdid it on the first one a little bit.
Mike: Switching legs already, because we're halfway through, we're going to do 15 seconds on each side. You could just kick up, bring your ankle up and down, and then go down as repetitions. If you can hold it up there, hold it up there a little longer. And that's 30 seconds.
Brad: Very nice.
Mike: The next exercise is marching. You're just going to march in place and get your big tuba out.
Brad: 30 seconds, up and down. Bring your knee up as high as you feel comfortable. Make sure you breathe with all of these. How are you doing Mike?
Mike: I'm doing good. I'm just doing five on one, and then switching to the other because I'm getting kind of bored.
Brad: Yep.
Mike: Go back and forth. This is going to move your hips a little bit more. Are you burning in the hips?
Brad: Yes. My hips are working very well. I'm very pleased. The last exercise is simply clamshells, where you bring your knees out and together. Keep your feet together in one spot. If you want to sit on the edge of your chair with good posture, that's an option. It depends on your balance, and where you feel comfortable and safe.
Mike: These exercises are working more towards your hips. If you started from the beginning up to now, it worked up from the ankle, into the knees and hips. We're getting everything in the legs.
Brad: It's a complete system. All right, now we did refer to a study that supports the exercises, and other exercises, of course. The study is Study-Exercise and Neuropathy: Systematic Review with Meta-Analysis, if you are looking for more details. What do you say, Mike?
Mike: It basically just shows the benefits of doing exercise for peripheral neuropathy in the legs.
Brad: We have another video to show some alternative exercises if you are interested, it is "5 Home Treatments To Stop Peripheral Neuropathy Foot Pain."
Mike: Because we're being helpful.
Brad: And we're very happy to do so. Carry on.
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