How Exercise Can Help Heal Foot Nerve Damage

Exercise can help foot nerve damage, but only when it’s the right kind and done the right way. Symptoms of foot nerve damage can range from mild to severe and may include numbness, tingling, pain, or muscle weakness, often linked to poor circulation in the hands and feet. Identifying and treating the underlying cause of neuropathy is a vital first step. When used appropriately, exercise can support recovery by improving blood flow, increasing strength, and enhancing flexibility.

While regular exercise and physical therapy can be highly effective, it is often most beneficial when combined with other medical or non-medical treatments. These may include gentle massage, acupuncture, topical therapies, or prescribed medications. Always review any new treatment with your doctor before starting, including the exercise routines discussed below.

Exercise Regularly to Support Recovery from Foot Nerve Damage

Severe nerve damage may not heal without surgery or other invasive treatments. However, medical professionals recommend physical therapy and exercise to restore function in less traumatic injuries. Such activities, including swimming, cycling, and targeted foot exercises, improve circulation, flexibility, and muscle function. Let’s take a look at the best options.

Visual illustration of foot nerve damage.

Small ball rolling exercises for feet

Rolling exercises using your feet and a small ball increase circulation and promote healing for foot nerve damage. However, these exercises also improve balance and gait, so you’re steadier and more comfortable on your feet. The only required equipment is a small ball, preferably a soft one to avoid excess pressure on the foot.

There are several exercise options, including rolling the ball beneath one foot from toe to heel and back. You can also roll it back and forth beneath your toes or between your feet. You can perform these simple movements while watching television, reading, or engaging in any other seated activity.

Towel scrunch exercises

Circulation problems affect the extremities, especially the feet, more than any other area. Towel scrunch exercises combat these issues, improving blood flow and promoting recovery from foot nerve damage. They also strengthen foot and ankle muscles and improve balance for fewer falls.

You only need a chair, a towel, and a smooth floor to perform this exercise. Place the towel on the floor, then bunch the towel up using your toes in several places. Once the towel is all scrunched up, spread it out again with your toes. Repeat the process with your other foot.

Heel toe raises

Heel and toe raises strengthen the muscles in the feet, ankles, and calves, and increase flexibility and range of motion. With regular sessions, these exercises may also reverse foot nerve damage for long-term improvements.

Start with your feet shoulder-width apart. Then lift your heels until you’re resting on the balls of your feet. Hold for a few seconds, then lower yourself back down. Next, reverse the movement, lifting your toes and resting on your heels before returning to the original position. You can do these movements when sitting or standing, depending on your condition and limitations.

General body exercise for better circulation

Proper circulation does more than move blood throughout the body. According to experts, it also distributes oxygen and nutrients, removes waste, reduces swelling, and promotes healing. When blood flow slows, your feet become numb, tingly, cold, and painful.

Exercise is a common treatment to improve circulation and support foot nerve damage recovery, the right ones. Walking, swimming, Pilates, and yoga are excellent options for improving blood flow without putting excess pressure on your joints. Moderate-intensity workouts, performed for 150 minutes each week, are recommended for optimal results.

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This article contains informational and educational materials and does not replace health or medical advice. For questions or concerns regarding your medical condition or health objectives, speak to a qualified physician or healthcare provider.