9 simple foot exercises that can help you manage neuropathy
Try these foot exercises for neuropathy management to improve strength, mobility, and balance so you can move more comfortably throughout your day.
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Changes in how your feet feel — like tingling, numbness, or burning — can make everyday activities like walking and climbing stairs more challenging. These are common symptoms of peripheral neuropathy (and other forms of neuropathy). This happens when the nerves in your feet and lower legs become more sensitive and send mixed signals to the brain. This can sometimes be related to health conditions like diabetes.
If you’ve noticed changes in your balance or how your feet feel, you may wonder whether you should take a break from exercise and activity. But research shows that gentle, regular movement is one of the most effective ways to ease discomfort from neuropathy symptoms and improve balance. Targeted foot exercises and stretches can boost circulation, maintain strength and flexibility, and help you feel more stable as you move.
Read on to learn which foot exercises for neuropathy are recommended by Hinge Health physical therapists to help you manage symptoms and stay active.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Paige Fortney, PT, DPT
Dr. Fortney is a Hinge Health physical therapist and a board-certified orthopedic specialist with an interest in general orthopedic and musculoskeletal disorders as well as chronic pain. Read More
Bijal Toprani, PT, DPT
Dr. Toprani is a Hinge Health physical therapist. She is a movement specialist and an experienced PT with 10 years of combined experience in the fitness and physical therapy industries. Read More
9 foot exercises for neuropathy management
If you feel a prickly or tingling sensation in your feet when you move, it can feel counterintuitive to exercise. You may wonder whether you should rest or ease up on activity to manage neuropathy. At Hinge Health, physical therapists say that movement is medicine. Physical therapists encourage finding types and amounts of movement that feel right for you. Gentle movement often helps many people feel more comfortable and confident in their daily activities
You may find it helpful to adjust how you do certain activities if you have discomfort from neuropathy in your feet. For many people, staying active in ways that feel manageable often brings more benefits than avoiding movement altogether.
Simple exercises and stretches that promote blood flow to your feet and toes can help you stay steady as you move through your day. Boost flexibility and strength in these key areas with these physical therapist-recommended foot exercises for neuropathy.
1. Active toe flexion
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This exercise helps wake up the muscles on the bottom of your foot. “For those with foot neuropathy, this move can improve stability and support, making daily movements feel more comfortable,” says Paige Fortney, PT, DPT, a physical therapist at Hinge Health.
How to do it:
Sit in a chair with the heel of your target foot on the floor out in front of you. The rest of your foot won’t touch the floor. (You can be barefoot or wear a sock.)
Bend your toes to point down toward the floor without touching your toes to the floor.
Focus on keeping just your toes bent as you hold this position.
Relax your toes back to the starting position.
Switch feet and repeat.
“This exercise helps strengthen the connection between your nervous system and feet, improving coordination and balance,” Dr. Fortney says. For people with foot neuropathy, toe yoga can help your feet feel more steady during daily activities.
How to do it:
Sit in a chair with your feet flat on the floor.
Push your little toes down into the floor as you extend your big toe up into the ceiling.
Relax your toes.
Push your big toe down into the floor as you lift your little toes up toward the ceiling.
Relax and repeat.
3. Standing calf stretch
Want expert care? Check if you're covered for our free program →“Improving range of motion in your ankles is important for many daily activities,” says Dr. Fortney. “This stretch helps increase flexibility in your calves and ankles, which may help you walk more comfortably and feel steadier.”
How to do it:
Start by standing, facing a wall with the palms of your hands flat on the wall.
Take a good step back with your targeted leg.
Pressing your back heel down towards the floor, move your hips and front knee towards the wall. Your back leg should remain mostly straight during this stretch.
Make sure that your feet are facing straight forward as you hold this stretch.
Repeat on the other side.
“Strong and stable ankles are key for balance, which can help you go up and down stairs and get in and out of a car with ease,” Dr. Fortney says. This move is especially helpful if you have foot neuropathy, as it can make each step feel more secure and confident.
How to do it:
Stand with your feet hip-width apart and with one hand on a table for balance.
Push through the balls of your feet to raise your heels off the floor. Focus on squeezing your calf muscles as you hold this position.
Relax your heels back to the floor.
PT tip: “If you don’t feel comfortable doing this exercise while standing, try the seated version. It still helps promote lower body strength,” Dr. Fortney says. Get more information on how to do a calf raise here.
This move targets the muscles along your shin, or the front of your lower leg. “Strengthening these muscles can make walking more comfortable, helping with tasks like stepping over objects and moving around your home,” Dr. Fortney says. You can also do this move seated.
How to do it:
Stand tall facing a table and lightly rest your hands on the edge of the table for balance.
Press into your heels to lift your toes and the balls of your feet off the floor.
Return them to the floor with control.
6. Lower body nerve glide
Want expert care? Check if you're covered for our free program →“This gentle movement improves mobility along a major nerve that travels from your lower back to your foot,” Dr. Fortney says. It can promote flexibility and mobility, particularly if you spend long periods sitting or standing.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Lift one leg up off the floor by moving that knee up toward your chest and loop your hands behind your thigh to hold your leg.
While holding your thigh in place, slowly straighten your knee by moving your foot toward the ceiling.
At the same time, bend your ankle by moving the top of your foot toward your head.
Focus on keeping your leg mostly straight as you hold this position.
Relax your leg back to the start.
Switch legs and repeat.
7. Ankle mobilizations
Want expert care? Check if you're covered for our free program →Ankle mobility exercises promote flexibility in your lower legs. “This can lead to smoother, more comfortable movement during everyday activities like walking, climbing stairs, or getting up from a chair,” says Dr. Fortney.
How to do it:
Start in a standing position.
Place your foot on a chair in front of you while your other foot is flat on the floor.
Slowly bend your raised knee forward, over your foot, while keeping your heel flat on the chair.
Place your hands on the back of the chair for balance as you hold this position.
Repeat on the other side.
8. Tandem balance
Want expert care? Check if you're covered for our free program →Standing heel-to-toe challenges your balance system, which can be especially helpful if neuropathy has changed how your feet sense the ground. Improving balance may help you feel steadier during daily activities and lower your risk of falling. “As a precaution, you can do this near a table or sturdy surface for additional support,” Dr. Fortney says.
How to do it:
On a yoga mat, stand with your feet a comfortable distance apart and your hands on your hips.
Place one foot in front of the other so your heel is directly in front of the toes of your other foot, like you are standing on a balance beam.
Focus on keeping your hands on your hips.
Step your feet apart to return to the starting position.
Place the other foot in front and repeat.
PT tip: “You may notice your hips and body swaying a lot as you try and hold this position,” says Fr. Fortney. “As your balance improves, you may notice a decrease in this sway.”
9. Flamingo with table
Want expert care? Check if you're covered for our free program →Single-leg balance exercises also challenge your balance and can help you feel more secure with daily movement, Dr. Fortney says. This is especially helpful if changes in sensation from neuropathy have made it more challenging to balance when walking on uneven surfaces or in darker environments.
How to do it:
Stand next to a table with one hand resting on the table for support.
Bend one knee to lift your knee off the floor, balancing on the other foot.
Return your foot to the floor.
PT tip: “It’s normal to feel a little wobbly as you perform this move,” Dr. Fortney says. “Try to engage your core muscles to help keep you steady.”
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
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Personalizing your foot exercises for neuropathy
Note: Some of these moves may feel challenging if your feet are more sensitive right now. On the other hand, if you’re doing these moves proactively to prevent instability of foot discomfort, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. If you notice a sudden or significant change in sensation in your feet, or if you lose feeling in your feet, check in with your healthcare provider
Benefits of foot exercises for neuropathy
Foot exercises offer a range of benefits for people with foot neuropathy. Doing the above exercises can help improve lower body strength, support nerve health, and help you feel more comfortable, confident, and steady as you go about your day.
Improve strength. Strengthening the muscles in your feet and lower legs can help you handle activity with less effort, supporting your ability to move and reducing your risk of injury or falls, Dr. Fortney says.
Boost flexibility. “Flexible feet and ankles help you walk more comfortably and adapt to everyday situations like climbing stairs or moving over uneven ground,” Dr. Fortney says.
Enhance balance. When sensations in your feet change, your balance can feel more challenging. Practicing balance exercises can improve your stability and help you feel steadier as you move through your day.
Increase confidence. As your strength, mobility, and balance improve, tasks like standing, walking, and reaching may feel more manageable.
Support nerve health. “Regular movement and cardiovascular exercise promote circulation, which can help manage neuropathy symptoms,” says Dr. Fortney.
Promote independence. Keeping active with gentle foot and ankle exercises can improve your strength, stability and coordination which in turn helps you stay able to do the activities you care about.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
National Institute of Neurological Disorders and Stroke. (2024, August 7). Peripheral Neuropathy | National Institute of Neurological Disorders and Stroke. Www.ninds.nih.gov. https://www.ninds.nih.gov/health-information/disorders/peripheral-neuropathy
Understanding Neuropathy and Your Diabetes | ADA. (n.d.). Diabetes.org. https://diabetes.org/about-diabetes/complications/neuropathy
Dobson, J. L., McMillan, J., & Li, L. (2014). Benefits of exercise intervention in reducing neuropathic pain. Frontiers in Cellular Neuroscience, 8. doi:10.3389/fncel.2014.00102