- We're gonna show you a three-minute follow along
exercise video for peripheral neuropathy of the legs.
- That's right, and we're gonna show you
a study that supports exercise does indeed
prove the symptoms and the pain
from neuropathy as well as your mobility.
We're gonna do exercises all in a seated position,
so if you do have some balance problems,
this is perfect for you.
(cheerful music)
- All right, the first exercise
is ankle dorsiflexion and plantar flexion.
So you're just gonna go up and down on your heels and toes
and we're gonna do this for 30 seconds.
What do you have to say about that, Brad?
- Well you got two options.
Like you said, up and down on the floor
or you can put 'em out in front like this,
what works best for you.
How we doing on time for this?
- We're here at 20 seconds and go at your own pace.
You don't have to go fast like Brad and I are.
You can go slow.
You can even alternate if you want to keep it interesting.
And we got three, two, one.
Next exercise.
- This exercise looks just like this.
I call it windshield wipers.
Looking down at it, it looks like
your feet are windshield wipers.
- Now if you want to isolate the ankles more,
you can bend your knees and just do
ankle inversion and eversion.
If you bring 'em out more, you're probably gonna get
your hips more involved and then
it's more hip internal, external rotation.
But that's just us getting particular with this.
- [Brad] That's right.
That's the therapist in us.
- [Mike] And we got five seconds left.
So you feeling the burn?
- Oh, I feel the burn, baby, burn
- And done.
The next exercise is ankle rotation.
So we're gonna go in a clockwise fashion
for 15 seconds into one direction,
And we are at 10 seconds in.
Five, four, three, two, one.
And then we're gonna switch
and do 15 seconds the other direction.
What do you have to say about these, Brad?
- Well, I have to say, you will be surprised.
You will feel the muscles in your ankles and above
get tired 'cause I feel it right now.
And this is something I have not done at home
when I workout and it's different.
- And that's 30 seconds.
- The next one, grab your knee, kick that leg out,
and then simply do ankle pumps like this.
This is nerve flossing.
Don't worry about that.
Then we're gonna go down and then up.
Pump it three or four times and then down.
I overdid it on the first one a little bit.
- Switching legs already 'cause we're halfway through.
We're gonna do 15 seconds on each side.
So you could just kick up, bring your ankle up and down,
and then go down as repetitions.
If you can hold it up there,
hold it up there a little longer.
And 30 seconds.
- Ooh, very nice.
- The next exercise is marching.
So you're just gonna march in place
and get your big tuba out.
- 30 seconds up and down.
Bring your knee up as high as you feel comfortable.
Make sure you breathe with all of these.
How you doing, Mike?
- I'm doing good.
I'm just doing five on one and then
switching to the other 'cause I'm getting kind of bored.
Let's go back and forth.
This is gonna move your hips a little bit more
and we got eight seconds left.
Are you burning in the hips?
- Yes, my hips are working very well.
I'm very pleased.
- And 30 seconds.
- And the last exercise is simply clamshells
where you bring your knees out and together.
Keep your feet together in one spot.
And it looks like this.
If you wanna sit on the edge of your chair
with good posture, that's an option.
Depends on your balance
and where you feel comfortable and safe.
Mike?
- These exercises are working more towards your hips.
So if you started from the beginning up to now,
it worked up from the ankle into the knees and hips.
So we're getting everything in the legs.
- It's a complete system, Mike.
- It is.
And 30 seconds.
- All right, now we did refer to a study
that supports the exercises and other exercises of course.
The study is "Study-Exercise and Neuropathy:
Systematic Review with Meta-Analysis."
We have a link below.
Go to it for those who want to get the details of it.
And very good.
What do you say, Mike?
- It basically just shows the benefits
of doing exercise for peripheral neuropathy in the legs.
- And we're gonna have another video
to follow up to show some alternative exercises
for this in another week or two.
Why, Mike?
- Because we're being helpful.
- And we're very happy to do so.
The be's just weren't there today.
The be helpful, be happy, be careful, I don't know.
- And be gone.
- Carry on.
(cheerful music)