Transcription
Feel that tingling, numbness, or a nagging pain in your feet that won't leave you in peace. And if I told you that part of the relief lies in moving your feet through specific, science-backed exercises, stay because today I'm going to show you and explain those exercises so you can reduce those discomforts related to diabetic neuropathy, a condition that is increasing every year and affecting thousands and thousands of people worldwide due to excess sugar in their blood. Let's begin. [music] Home exercises for the intrinsic muscles of the foot. Exercise number one, [music] the towel curl. How is it done? Very easy. Sit in a chair with your feet flat on the floor. Place a thin towel spread out in front of you using your toes. Scrunch the towel towards you, trying to gather it under your arch. Release and repeat. Release and repeat. Why does this exercise work? Pay close attention. This exercise is fundamental for strengthening the foot's flexor muscles, [music] improving the plantar arch and overall foot stability. As you are observing here. What is the scientific evidence? A meta-analysis published in Patm showed that exercise programs, including foot strengthening, have a significant positive effect on improving the symptoms and signs of peripheral neuropathy due to diabetes, including a reduction in pain, tingling, and that itchy sensation. Now, if you want to delve deeper into this topic and so you know that this is information based on science, evidence, and not quackery, I'll leave you the bibliographic source, the scientific article, so you can check and delve deeper into the topic if you wish. Let's move on to the next exercise. [music] Toe splay. How is it done? Sitting or lying down with your foot resting on the floor or in the air. Try to spread all your toes as far apart as possible, like making a fan. Hold the position for 5 seconds and relax. At first, you might only be able to move your big toe, but persist and you will overcome. Now, why does this exercise work? I'll explain, it improves neuromuscular control and combats atrophy of the interosseous and lumbrical muscles, which are crucial for balance and pressure distribution when walking. What is the scientific evidence? Listen carefully. The American College of Sports Medicine in the United States emphasizes that neuromuscular and strength training is essential for diabetes management because it improves insulin sensitivity and nerve function. Recovering fine motor control of the foot is a direct application of this principle. Now I'll leave you the bibliographic source so you can delve deeper into the topic, so you can be informed and know that this is science, evidence, and reliable results, according to the most up-to-date bibliographic sources in the world. We continue. Next exercise, [music] foot writing. How is it done? Sit down and lift one foot. Imagine your big toe is the tip of a pencil and write all the letters of the alphabet in the air. Do it with slow, controlled movements. Why does it work? This exercise improves joint mobility, circulation, and range of motion in the ankle and foot, which helps nourish the nerves and reduce stiffness. [music] Now, what scientific evidence exists to support this? Listen carefully. Physical therapy focuses on mobility exercises to maintain joint health and improve proprioception, the sense of body position. The American Academy of Neurology recognizes the value of physical therapy in the symptomatic management of peripheral neuropathies. I'll leave you the bibliographic source below so you can check, so you can study this topic in depth and put into practice each of these exercises that I am showing you. Plantar fascia stretch with a ball. How is this exercise performed? Sitting, roll a tennis ball or a frozen water bottle under the sole of your foot, from the heel to the toes. Apply gentle but firm pressure, as you are observing here. Why does it work? Listen. It releases tension in the plantar fascia, which you are observing here, improves blood circulation, and provides a massage that can help reduce numbness and tingling. The frozen bottle adds cold therapy to reduce inflammation. What is the scientific evidence? The American Association of Endocrinology includes comprehensive foot care as a fundamental pillar in diabetes management. The combination of movement, stretching, and improved blood flow is directly aligned with medical practice guidelines for preventing diabetes complications. Please do this exercise and the previous exercises I am explaining because it will reduce all those discomforts related to diabetic neuropathy. Put your health in your hands and act, dear community, I'll leave you the bibliographic source below so you can learn more about this exercise and more exercises related to [music] diabetic neuropathy and improve your health. Calf raises [music] and heel raises. How is it done? Listen carefully. Standing, holding onto a chair or wall for balance. Slowly rise up onto the balls of your feet. Hold for 2 seconds and lower. Then lift your toes and forefoot, resting only on your heels. Why does this exercise work? I'll explain. It strengthens the entire posterior muscle chain of the leg, meaning the calves and soleus, and the intrinsic muscles of the foot, as you are observing here, greatly improving stability and reducing the risk of falls. What is the scientific evidence that supports these claims? I'll explain. The American College of Sports Medicine and multiple meta-analyses in Elsevier confirm that strength training improves functional capacity, reduces neuropathic pain, and is an adjunct tool in glycemic control. I'll leave you the scientific article here so you can read, inform yourself, and be sure that all this information I have conveyed to you is based on science, evidence, and not quackery. Put this exercise into practice and it will improve your signs and symptoms related to diabetic neuropathy. [music] We move on to the next exercise. Plantar flexion of the foot. Something very simple but practical. What you need is a long towel or a strap you have at home. You will sit on the floor of your room and begin to flex and extend your feet. This stimulates the intrinsic muscles of the foot and gets the ankle joint working. This is very important to stimulate these muscles, to reduce tingling, pain, and itching sensations. You should do three repetitions of 10 sets every night before going to sleep. This is very important because it will reduce all those discomforts related to diabetic neuropathy. Put this exercise into practice and let us know in the comment box how it went. Final conclusions of this video. Three things. By doing these exercises, you will reduce pain, burning, and tingling. We have reached the final part of this video. Please share, subscribe, leave a comment so that the entire community is well-informed. Remember that sharing is helping and thinking of others. Also, if you have questions or suggestions, write in the comment box and I will try to respond as soon as possible so you are aware of your answer. Also, if you want to know about foods that help improve muscle mass, you can watch this video. And if you want to know what superfoods help nourish your body in general, I'll leave you this other video. That's all, dear community. We will see you in a future video. Take good care.