Neuropathy No More By JODI KNAPP Neuropathy No More is an eBook which is a compilation of all the essential information and details about the nervous system and how to keep it active and healthy. With the help of this program, one can get a relief from the symptoms of neuropathy. This eBook not only tells you about the nervous system, but also helps to provide essential information to get relief from the condition of neuropathy. It also provides information about how you can prevent this condition from coming back in the near future.
How can patients with neuropathy stay active and exercise safely?
Being active and exercising safely is crucial in people with neuropathy as it can enhance blood flow, reduce pain, boost muscle strength, and maintain general health. However, exercising properly to avoid worsening symptoms or getting hurt is also important. Tips and types of exercises that can help people with neuropathy to stay active and exercise safely are:
1. Consult a Healthcare Provider
Medical counsel: Before beginning any exercise program, people with neuropathy should sit with their doctor or physical therapist. They can suggest suitable safe exercises according to the person’s specific condition, the degree of symptoms, and overall health.
Nerve function testing: A healthcare provider may test the individual’s balance, muscle strength, and nerve function to help decide on the most beneficial exercise program that minimizes the risk of falls or injury.
2. Begin Slowly and Gradually Progress Intensity
Begin with low-impact exercises: Begin with low-intensity, easy exercises and gradually increase intensity as the body adjusts. This avoids overexertion and permits the nerves to adjust to physical activity.
Monitor symptoms: Pay attention to any changes in symptoms during or after exercise, such as increased pain, numbness, or tingling. If any discomfort arises, it’s important to stop the activity and consult with a healthcare provider.
Set realistic goals: Focus on gradual progress rather than pushing for high-intensity workouts. The goal is to stay consistent and make exercise a part of your routine without overwhelming your body.
3. Highlight Low-Impact Exercises
Low-impact exercises reduce the load on joints, bones, and nerves and hence are favored in neuropathy patients. Some of the better ones are:
Walking: Walking is a fine exercise to stay active without overworking the body too much. Begin to walk short distances on flat surfaces, and then increase the duration according to tolerance.
Swimming: Swimming or water aerobics is excellent for those with neuropathy because the buoyancy of water supports the body and reduces falls or injuries. Water resistance strengthens muscles without placing a burden on the joints.
Cycling: Stationary cycling is also low-impact exercise that improves cardiovascular health and makes muscles in the legs stronger. A stationary bicycle provides stability and reduces falls.
Chair exercises: Chair exercises are an appropriate choice for individuals with limited mobility. These can include seated leg lifts, seated marches, and seated arm exercises to improve strength, flexibility, and circulation.
Yoga: Gentle yoga, particularly with neuropathy modifications, can improve flexibility, relieve muscle stiffness, and enhance relaxation. Employ poses that facilitate balance and stretching, and steer clear of poses that could cause imbalance or strain.
Tai Chi: This slow and flowing martial art emphasizes balance, strength, and flexibility. It’s particularly helpful for individuals with neuropathy who experience balance issues or are at risk for falls.
4. Add Strengthening and Balance Exercises
Strengthening exercises: These work to build up muscle mass and stabilize, something a person with neuropathy will benefit from. Use low-resistance exercises like resistance bands or light weights to strengthen legs, arms, and core muscles.
Examples: leg lifts, seated squats, or light weight or resistance band upper body exercises.
Balance exercises: As neuropathy might affect balance, it’s essential to incorporate exercises that improve stability. Start with basic balance exercises, such as standing on one foot (with support) or heel-to-toe walking in a straight line. Balance boards or wobble cushions can also be practiced for improving coordination.
Examples: standing on one foot, heel-to-toe walking, or yogic poses focusing on balance (such as tree pose or warrior pose).
5. Stretching and Flexibility
Stretching exercises: Stretching maintains flexibility and reduces stiffness, especially in those with neuropathy. Highlight low-impact stretches for the back, legs, and arms, especially those stretching the muscles which can be targeted by neuropathy, such as the hamstrings, calves, and lower back.
Example stretches: calf stretch, hamstring stretch, hip flexor stretch, and soft neck and shoulder stretch.
Incumbent flexibility routines: Stretching on a regular basis can relieve joint flexing, improve posture, and prevent muscling tightness that would undermine neuropathy-involved muscles.
6. Note Foot Care
Foot protection: People with neuropathy, and especially those with diabetic neuropathy, may lose feelings in their feet and be more susceptible to harm, such as cuts, blisters, or sores. Be sure to examine the feet before and after exercise to ensure they are free of injury.
Correct footwear: Use well-fitting, cushioned shoes that limit the development of foot problems. Avoid using excessively tight or stiff-soled shoes that are apt to create blisters or rubbing.
Avoid exercising barefoot: Barefoot exercise can expose your feet to harm. Exercise in shoes at all times, especially in the outside environment.
7. Pacing and Rest
Take breaks: You should take breaks occasionally when exercising, especially if you feel weakness or tiredness. If you feel dizzy, lightheaded, or very tired, stop at once and rest before continuing.
Don’t overdo it: Listen to your body and don’t do too much. Doing too much will make neuropathy symptoms, such as pain, weakness, and tiredness, worse.
8. Track Progress
Keep a record: Tracing your progress will keep you encouraged and focused on your goals. You can record the type of exercise performed, how long the exercise was done, and if there were any changes in symptoms or not. This also allows your healthcare provider to assess your progress and modify your exercise program if needed.
9. Use Assistive Devices when Necessary
Mobility aids: If neuropathy compromises your balance or gait, use a cane, walker, or brace as an assistive device. These devices can be of assistance in maintaining stability and lowering the risk of falling while exercising.
Specialized equipment: Get exercise equipment that is specifically developed to be supportive and safe, like an upright bike (which offers support for the back) or stability balls (for seated exercises).
10. Mind the Environment
Safe exercise settings: Ensure the room where you are exercising is safe. This entails removing trip hazards, having a good light source, and exercising on non-slippery mats or flooring, especially if you are exercising with activities like yoga or balance exercises.
Temperature regulation: Avoid temperature changes as some individuals with neuropathy have difficulties with regulating body temperature. Exercise in a comfortable temperature range, and dress suitably in accordance with weather conditions.
Conclusion
It is possible and even desirable to stay active with neuropathy, but it must be done cautiously, with the right exercises, and with adaptations made to symptoms and capabilities. Most crucial is to exercise low-impact activities, gradually increase intensity, and prioritize balance, strength, and flexibility training. Regular physical activity can significantly improve circulation, decrease pain, and promote overall mobility and independence. By taking precautions, paying attention to their bodies, and seeking professional guidance, people with neuropathy can enjoy the benefits of exercise without the risk of injury or exacerbating symptoms.
Choosing the right shoe is also important for a person with neuropathy because it can alleviate pain, improve balance, and hinder further complications. The best shoe for a patient with neuropathy must be all about comfort, support, and protection. A few of the best shoe choices and must-haves to be considered are included below:
1. Orthopedic Shoes
Features: Orthopedic shoes are created to provide excellent arch support, cushioning, and protection for those with foot disorders like neuropathy. They are usually wide at the toe box to accommodate foot deformities like bunions or hammer toes.
Benefits: The shoes can ease pressure on sensitive areas of the feet, alleviate foot pain, and provide general comfort. Most orthopedic shoes are also designed to accommodate custom orthotics.
Recommended Brands: Orthofeet, Propet, and Dr. Comfort are some popular brands that sell a variety of orthopedic shoes suitable for individuals with neuropathy.
2. Diabetic Shoes:
Features: Diabetic shoes are engineered to avoid conditions that are characteristic of individuals who have diabetic neuropathy. The shoes are extra-depth to relieve pressure on the feet and allow for foot deformities. Diabetic shoes normally have seamless linings to eliminate rubbing, leading to blisters or ulcers.
Advantages: These shoes provide the feet extra protection against cuts, blisters, and calluses that may unexpectedly develop due to reduced sensation. They come with an insock that protects the sensitive feet further.
Recommended Brands: Dr. Comfort, Apex, and New Balance have special lines of diabetic shoes.
3. Cushioned Shoes
Features: Cushioned shoes have extra padding in the sole to assist in absorbing shock and spreading pressure from the feet. The cushioning helps reduce pain and discomfort caused by neuropathy.
Benefits: The cushioned interior offers comfort during walking, especially for those who experience burning or sharp pains in their feet. Cushioned shoes also avoid foot fatigue.
Recommended Brands: Asics, Saucony, and Brooks offer running and walking shoes with good cushioning, which could be beneficial to neuropathy patients.
4. Slip-On Shoes:
Features: Slip-on shoes (loafers) are easy to slip on and off without needing to use laces, which can be inconvenient for those with limited hand mobility or dexterity. Most slip-on shoes have elastic panels or Velcro straps for ease of fit.
Advantages: These shoes are convenient for neuropathy patients who may be unable to bend to tie laces. They also have a more relaxed fit, which reduces pressure or tightness on the feet.
Suggested Brands: Clarks, Easy Spirit, and Skechers offer stylish and comfortable slip-on shoes for neuropathy.
5. Arch-Supportive Shoes:
Features: Arch-supporting shoes can help in weight distribution along the foot, reducing pressure on the muscles and nerves. This is especially helpful for people who have flat feet or any other foot deformity caused by neuropathy.
Benefits: Proper arch support can relieve pain, ensure good posture, and prevent heel pain or plantar fasciitis. It stabilizes the foot, improving balance and reducing the risk of falls.
Recommended Brands: Birkenstock, Orthofeet, and Saucony are arch-supportive brands.
6. Wide-Fitting Shoes:
Characteristics: People with neuropathy usually experience swelling or deformity in the feet, which makes regular shoes tight or uncomfortable. Wide-fitting shoes provide additional space in the toe box and a broader shoe to reduce pressure on sensitive areas.
Advantages: These walking shoes prevent friction, pinching, or rubbing that might lead to blisters or sores. They also reduce the risk of restricted blood flow to the feet, which could exacerbate neuropathy.
Recommended Brands: Propet, New Balance, and Orthofeet offer a range of wide-width shoes for men and women.
7. Walking Shoes
Features: Walking shoes are specifically designed to support and cushion the foot for extended walking periods. They usually offer shock absorption in the sole, which is known to soften the shock to the feet and joints.
Benefits: Walking shoes are ideal for people suffering from neuropathy who want to remain active but need extra protection and comfort for their feet. They help alleviate foot fatigue and stability while walking.
Recommended Brands: Saucony, Brooks, and New Balance are favored for offering good-quality walking shoes that are comfortable and supportive.
8. Therapeutic Insoles:
Features: For those who already have shoes but need additional support, therapeutic insoles may be put in to provide additional cushioning, arch support, and pressure relief. Therapeutic insoles are typically designed from materials like memory foam, gel, or foam for added comfort.
Advantages: Insoles with therapy can convert regular shoes into ones that are more comfortable as they offer supplemental shock absorption and support. The pressure is also redistributed from areas of pain on the foot.
Suggested Brands: Powerstep, Spenco, and Dr. Scholl’s have a broad range of insoles that cater to individuals with neuropathy.
9. Waterproof Shoes:
Features: Waterproof shoes are ideal for people who need to go outside during rainy or snowy weather. These shoes are typically made of water-repellent materials like leather or synthetic materials that keep moisture out and the feet dry.
Benefits: Dry feet are crucial for neuropathy patients to avoid fungal infections or irritation caused by moisture. Waterproof shoes also provide extra protection from cold weather, which aggravates neuropathy symptoms.
Recommended Brands: Merrell, Columbia, and Keen offer good waterproof shoe options.
10. Slip-Resistant Shoes:
Features: Slip-resistant shoes have specialized soles with added traction, which is particularly crucial for neuropathy sufferers who might struggle with balance or reduced sensation in their feet.
Advantages: These shoes prevent slipping and falling because they provide extra grip on slippery surfaces, for example, wet pavement or icy pavement. They help stabilize and protect against injury.
Recommended Brands: New Balance, Clarks, and Skechers offer slip-resistant footwear for work and daily wear.
Key Features to Look for in Footwear for Neuropathy:
Soft, Seamless Insides: Look for shoes with no seams inside, as they irritate the skin and create blisters.
Adjustable Closures: Velcro straps or elastic, stretchy laces give a customized, secure fit without putting pressure on the feet.
Cushioning: There must be adequate cushioning to assist in protecting against nerve pain and reduce the effect of walking on hard surfaces.
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Proper Fit: Ensure there is enough space in the toe box, not tight or rubbing. Proper fit will also eliminate possibilities of developing ulcers, calluses, or corns.
Breathability: Breathable shoes can keep the foot dry and comfortable and avoid fungal infections.
Conclusion
For individuals who experience neuropathy, proper footwear plays a key role in symptom alleviation, preventing injury, and maintaining mobility. Comfort, cushioning, fit, and support are all to be considered when choosing shoes. Orthopedic, diabetic, cushioned, and wide shoes are generally the best choice, but further comfort can be provided with customization via insoles or orthotics. A consultation with a healthcare professional or podiatrist can confirm that the shoes are suitable for the individual’s specific needs.
Neuropathy No More By JODI KNAPP Neuropathy No More is an eBook which is a compilation of all the essential information and details about the nervous system and how to keep it active and healthy. With the help of this program, one can get a relief from the symptoms of neuropathy. This eBook not only tells you about the nervous system, but also helps to provide essential information to get relief from the condition of neuropathy. It also provides information about how you can prevent this condition from coming back in the near future.