Yoga for Neuropathy in the Feet
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Neuropathy is a general term for nerve damage that causes weakness, numbness, and pain, usually in the hands and feet. In a recent class I was asked whether yoga could help with neuropathy in the feet. Yoga can be a helpful complementary therapy for neuropathy, as it can help to improve circulation, reduce pain, and improve flexibility. This post will detail common causes of neuropathy and ways to use yoga to help reduce symptoms.
Common Causes of Neuropathy
Neuropathy refers to nerve damage that can cause weakness, numbness, pain, and imbalance. When it occurs outside your brain or spinal cord, it is called peripheral neuropathy (Cleveland Clinic). So, neuropathy in the feet is a type of peripheral neuropathy. Several factors can contribute to its development:
Primary Causes
Diabetes: A common cause of neuropathy, high blood sugar levels damage nerves, particularly in the feet, over time.
Autoimmune Diseases: Conditions like rheumatoid arthritis and lupus can attack the nervous system.
Infections: Viral infections (like HIV, shingles, or Lyme disease) can lead to nerve damage.
Alcohol Abuse: Excessive alcohol consumption can harm the nervous system.
Vitamin Deficiencies: Lack of vitamins like B12 and D can affect nerve health.
Toxins: Exposure to certain chemicals or heavy metals like lead or arsenic can damage nerves.
Inherited Conditions: Some people are genetically predisposed to neuropathy.
Other Factors
Injury: Trauma to nerves can cause damage.
Medications: Certain drugs (like statins) can have side effects that include neuropathy.
Underlying Medical Conditions: Nervous system conditions, kidney disease, thyroid disorders, and sciatica can contribute to nerve damage.
It’s important to note that neuropathy can be a complex condition with multiple contributing factors. If you suspect you have neuropathy, it’s crucial to consult with a healthcare professional for proper diagnosis and treatment.
Challenges of Neuropathy in the Feet
People with neuropathy in the feet may find it difficult to practice yoga because of pain, numbness, weakness, or imbalance. However, with some modifications, yoga can be a safe and effective way to manage neuropathy symptoms.
Benefits of Yoga for Neuropathy
Yoga can offer a number of benefits for people with neuropathy, including
Improved circulation
Reduced pain
Improved flexibility
Increased strength
Improved balance
Stress reduction
Yoga Poses for Neuropathy in the Feet
Here are some yoga poses that can be helpful for people with neuropathy in the feet:
Seated Poses
Point and flex feet: These movements can help to improve circulation and flexibility in the feet. You can use a band or strap on the foot for added resistance.
Butterfly Pose (Baddha Konasana): Stretches the hips and inner thighs, while also providing a gentle stretch for the feet. Practice this pose with the feet pressed together to feel the sensations of each foot and then practice the pose opening the feet outward—that is, with the big toe sides of your feet opening out and away from the midline. Use your hands to open your feet out to change the stretch and provide additional sensory information through the hands.
Standing Poses (with modifications)
Mountain Pose (Tadasana): A grounding pose that helps align the body. In this pose focus on your distribution of weight between your two feet. Notice what parts of your feet touch the ground and whether they are the same on each side.
Tree Pose (Vrksasana): Improves balance and focus, but use props for support as needed. Not only are you working on balancing on the standing foot, but you are pressing the foot of your raised leg into the standing leg. Use the resistance of the standing leg to provide feedback and sensation in the raised foot.
Warrior II Pose (Virabhadrasana II): Strengthens the legs and improves balance, but modify by widening the stance for stability. The asymmetric nature of this pose allows you to compare the sensations and stability of each foot. You are facing away from your back foot in this pose. Can you sense the back foot and feel how it presses into the mat without looking?
Supine Poses
Happy baby pose
Legs Up the Wall Pose (Viparita Karani): Inverts the body, improving circulation to the legs and feet. This position can cause tingling in the feet, which you may already have, so don’t stay too long if it is uncomfortable. Note that changing the direction of your legs can help improve blood flow and sensation in the feet.
Happy Baby Pose (Ananda Balasana): Gently stretches the hips and hamstrings, while also providing relaxation and sensory input for the feet because your hands are on them.
Bridge Pose (Setu Bandha Sarvangasana): Helps strengthen the muscles in the buttocks and thighs, which can improve stability and balance, and allows you to practice distributing your weight evenly between your feet.
Savasana: Allows the body to rest and relax. Sense the air on your feet and notice any sensations in each foot or ankle.
Modifications for Neuropathy
It is always important to listen to your body and modify yoga poses as needed. Here are some tips for modifying yoga poses for neuropathy:
Use props: Props such as yoga blocks, straps, and bolsters can help to make yoga poses more comfortable and accessible. If standing, use a wall or a chair for balance and support. Using props allows you to spend more time on your feet or introduce feedback to the body, both of which will help you improve your balance and sensory experiences.
Avoid pain: If a pose causes pain, stop doing it. There are many other yoga poses that can be beneficial, so don’t force any one in particular.
Focus on sensation: Because neuropathy can cause numbness, use yoga and exercises to practice finding sensation and providing your nervous system with physical experiences that can help reestablish your neural network.
Additional Tips
If possible, practice yoga while barefoot so you can feel more sensation and better strengthen the muscles of the feet.
Practice yoga on a balanced surface. In order to attempt having symmetry in your feet, aim for symmetry in your environment—for example, a level surface without bumps.
Be patient and consistent with your yoga practice. It can take time to repattern your nervous system.
Conclusion
Yoga is a safe and effective way to manage neuropathy symptoms. With some modifications, yoga can be a helpful addition to your neuropathy treatment plan. If you have neuropathy, talk to your doctor before starting a yoga practice.