One of the complications that come with diabetes is peripheral neuropathy. This type of nerve damage most commonly affects the legs and feet and comes with symptoms, like tingling, numbness, and muscle weakness. Diabetic neuropathy may also lead to foot wounds, which, if left untreated, may worsen and develop into ulcers. So, it’s crucial to keep your feet healthy with a proper foot care program.
One way to manage the symptoms of diabetic feet is through exercise. Staying active helps keep your blood sugar levels normal and encourages proper blood circulation, improving nerve health. Depending on your condition, your podiatrist may recommend a variety of exercises that will improve your overall foot health. Here are some of them:
Stretching Exercises
Doing these enhances blood flow circulation, which helps in reducing pain or tension in your muscles, which is present with neuropathy. Stretching is also crucial if you’re planning to perform other physical activities, like swimming or cycling.
There are many stretches you can do every day for your diabetic feet, including ones for your calves and hamstrings. To stretch your calves, sit with your legs straight in front of you, then use a long towel and place the ball of one foot in the middle of it. While holding both ends of the towel, pull your leg up while keeping your knees straight as much as you can without feeling discomfort.
The hamstring stretch can also be done while seated. To do this, sit on the edge of a chair or bed, then lift your leg while pointing your toes. Afterward, slowly lean into the outstretched leg while keeping your back straight. Hold this position for 20 seconds and repeat on the other side.
Range of Motion Exercises
Exercises that focus on improving your flexibility will help enhance your ankle’s balance and stability. Through this, you can prevent injuries and avoid risks of foot ulcers which are more likely to develop in those with diabetic feet. One common routine for this is lifting your foot and moving it in a figure of eight or writing out the alphabet in the air. You can do this while sitting or standing up and with or without your other foot on the floor.
Low-Impact Cardio Exercises
You don’t have to steer clear of endurance exercises when you have diabetic feet. Just remember to do them in shorter intervals and keep the intensity to a minimum or to what’s ideal for your condition. Doing cardiovascular exercises is greatly beneficial in improving blood flow and lowering your glucose levels, easing the symptoms of your neuropathy. Some options you have include:
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Brisk walking for at least 30 minutes a day
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Bicycling, whether with an actual bicycle or a stationary bike
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Swimming
Make sure to wear the right footwear when doing these activities to avoid undue stress and tension on your feet, which may lead to an injury. If you are unsure of what exercises to do, you can always consult your foot doctor.
Strengthening Exercises
Strength training helps build muscle mass, which improves your body’s ability to control sugar. It also boosts your balance and stability. You can do strength exercises with free weights or, if you go to the gym, the hamstring curl or knee extension machines. Upper-body workouts like shoulder presses and bicep curls are also recommended.
For simple at-home exercises, consider doing calf raises or toe curls. For calf raises, use a chair to keep you steady. Then, slowly raise your heels while squeezing your calves before slowly lowering your body down. You can also do this with weights.
The other exercise, toe curls, can be done using a hand towel. All you need to do is lay the towel on the floor, scrunch it with your toes to grab it, then pull it towards you using your hands. Repeat this at least five times for each foot.
Stability Exercises
Since you may suffer from loss of feeling in your feet because of diabetic neuropathy, improving your balance will prevent any risks of falling. One-legged exercises are typically done when you want to work on stability. That said, it’s best to have something nearby to grab onto or another person to help you, in case you lose your balance.
Single leg lifts are an easy balance-focused exercise you can do at home. Simply stand straight with your hands on your hips. Then, while placing your weight on your right foot, slowly lift your left leg in front of you without your legs bending. Do this five times and repeat using your other foot.
Learning about these exercises will help you manage symptoms of diabetic neuropathy while living a more active lifestyle. With the right foot care program, you can keep your diabetic feet healthy and prevent further complications from occurring. If you think you need more help, reach out to a trusted foot doctor near you.
