Peripheral neuropathy describes a condition where nerves outside the brain and spinal cord become damaged. This often affects the hands and feet, leading to symptoms like numbness, tingling, burning discomfort, and muscle weakness. It can also impair balance and coordination. While physical activity is beneficial, certain exercises pose risks for those with peripheral neuropathy. Understanding which activities to approach with caution can help prevent injury and manage symptoms.
High-Impact and High-Pressure Activities
High-impact exercises involve movements where both feet leave the ground simultaneously, creating significant force upon landing. Examples include running, jumping, plyometrics like box jumps, and high-impact aerobic routines. For individuals with peripheral neuropathy, reduced sensation in the feet diminishes the body’s natural warning system against excessive force. Repetitive impact can lead to injuries like blisters, calluses, stress fractures, or ulcers, often without immediate pain. Unnoticed injuries can worsen and become infected, requiring prolonged recovery.
Activities that place sustained, direct pressure on the feet or hands also present risks. Standing yoga poses held for extended periods, especially those concentrating body weight on specific foot areas, can exacerbate nerve pain or numbness. Similarly, long-distance cycling without adequate padding or proper hand positioning can compress nerves in the hands and feet due to continuous pressure. This sustained compression can interfere with blood flow and nerve signals, leading to increased discomfort or worsening symptoms.
Exercises with a High Risk of Falls
Peripheral neuropathy often affects proprioception, the body’s ability to sense its position in space, and balance. This diminished awareness makes activities requiring stable footing hazardous. Exercising on unstable surfaces, such as Bosu balls or wobble boards, significantly increases the likelihood of losing balance. Similarly, single-leg stances performed without external support can quickly lead to instability and a fall.
Activities like trail running on uneven terrain or participating in fast-paced, complex classes such as Zumba also present considerable fall risks. The unpredictable surfaces in trail running demand rapid balance adjustments that may be compromised by sensory deficits. Dynamic, quick movements in dance-based fitness classes can overwhelm an impaired balance system, leading to missteps. Falls from these activities can cause serious injuries, including fractures or head trauma.
Improper Weight Training Techniques
Resistance training can strengthen muscles and support joints, but specific techniques should be avoided with peripheral neuropathy. Lifting very heavy weights, particularly those requiring strong grips or significant leg presses, can compress compromised nerves. Heavy barbell grips can put excessive pressure on nerves in the hands, while intense leg presses can strain nerves in the lower extremities. The goal of strengthening should prioritize controlled movements over maximal loads.
Improper form during weight training poses a heightened risk because neuropathy can impair the ability to accurately feel muscle engagement and joint position. This reduced proprioceptive feedback makes it difficult to maintain correct posture and movement patterns, increasing the chance of musculoskeletal injuries. Explosive or ballistic movements with weights, such as power cleans or jerks, should also be avoided, as they combine heavy loads with rapid, uncontrolled motion, increasing injury potential. Focus on slow, deliberate movements with lighter weights to ensure proper form and minimize nerve strain.
Crucial Safety Considerations for Any Exercise
Regardless of the chosen activity, several safety considerations are important for individuals with peripheral neuropathy. It is necessary to inspect the feet and hands thoroughly before and after every exercise session. Numbness can mask the development of blisters, cuts, or pressure sores, which can quickly become infected if left undetected. Daily inspection allows for early identification and treatment of any skin integrity issues.
Proper, non-constricting footwear that offers adequate support and cushioning is also important. Shoes should fit well without rubbing or causing pressure points, which can lead to skin breakdown or exacerbate nerve discomfort. Beginning any new exercise routine or increasing intensity should always follow the principle of “start low and go slow.” Gradually increasing activity allows the body to adapt and provides an opportunity to assess how symptoms respond, preventing overexertion or injury.
Individuals should never push through pain, tingling, or increased numbness during exercise. These sensations are warning signals that indicate potential nerve irritation or injury. Exercising in extreme temperatures, both hot and cold, should also be avoided, as temperature fluctuations can affect nerve function and sensation, potentially worsening symptoms or increasing injury risk. Consulting with a doctor or physical therapist is recommended to develop a personalized and safe exercise plan tailored to individual symptoms and capabilities.