Transcription
Neuropathies are some of the most terrible pains one can feel. Those who have them know it's uncomfortable to sleep, walk, or simply sit down. Neuropathy occurs due to an alteration in our peripheral nerves in our legs. Our nerves originate in the lower back, as we see here in the skeleton. As the nerves are born in the lower back, they exit the spinal cord, pass through the vertebrae, and descend down the entire leg to form a very thick nerve called the sciatic nerve. Afterward, this sciatic nerve has different branches throughout the leg. The function of nerves is so that you can feel, so that you can move your leg. Any sensation, from something very pleasant like a caress or a kiss, to something very unpleasant like a pinch or a blow, you feel thanks to the nerves. Nerves have a coating like plastic, as if it were an electrical cable. In some illnesses or conditions, this coating peels off, gets eaten away, which causes the nerve's electricity to be exposed. Okay, that nerve becomes exposed to any situation, and that's when these sensory alterations begin to occur, like what? Tell me if you've felt them: numbness, tingling, weakness, or also that sensation like electricity, like prickling, which is so uncomfortable in neuropathies. Primarily, these neuropathies are experienced at the level of the feet, at the level of the toes, but they can be felt throughout the leg. To improve these neuropathies, there are many methods. Speaking naturally, naturally, to improve them, we can primarily start by reducing our sugar intake. How many of us haven't heard "they have diabetic neuropathy"? Okay, diabetic neuropathy occurs in uncontrolled patients. Please, sugar control is very important. On this occasion, I am going to teach you an exercise routine and a therapeutic massage routine that are focused on improving this situation, these problems of diabetic neuropathy. Hey Julio, and how will these routines help us improve? Well, we will help improve tissue oxygenation, tissue nutrition by improving circulation, and we will help relax the musculature and generate sensory changes through therapeutic massages. So, let's begin. For this therapy routine, we are going to remove our shoes, obviously our socks, to be able to do them correctly. What are we going to do first? We are going to start with a self-massage. As I told you, what we are going to do is interlace our fingers with our toes, like this, very carefully, since some people have very stiff fingers. Okay, now once we have interlaced our hand fingers with our toe fingers, we are going to try to make an 8 or an infinity symbol. Or, if you can't, make circles, trying to make the most movement with your toes. What happens many times? Most of the time, patients come to therapy and tell me, "Hey Julio, my feet bother me," and I tell them, "Very well, I'll give you therapy and tell you to do some exercises at home." And when I show them the exercises, it turns out that the patients have super stiff toes. They can't open and close their toes, they can't flex and extend. This is very common because from birth until we are adults, we put our feet in rigid shoes most of the time, especially school shoes, which are super rigid, and we lose the mobility of our feet when it shouldn't be that way. In our feet, we have many muscles. We have seen people who lose a hand, both hands, or arms, and they learn to do exceptional things with their toes. This is because muscles exist. If those muscles didn't exist, those people wouldn't be able to do those exceptional things. What I mean is, I don't want you to learn to play the guitar with your foot or to paint, but without a doubt, flexing and extending your toes and opening and closing them would be something basic that everyone should be able to do. But due to the loss of mobility from wearing footwear for too long, we have stopped doing it. This affects the sensitivity of our feet, our mobility, and causes us pain all the time, and we have problems. But well, that's another topic for another video. Let's do big circles, very well. Don't squeeze your feet too hard. Try to flex, extend, move your toes. Let's do 10, shall we? 1, 2. I'm always scolding you, right? 4, 5. Very well. 6. Big turns. 7, 8, 9, 10. Very well. Change feet. On this foot, it costs me more work. My right foot is a bit stiffer than my left, but again, we interlace, we adjust, we support ourselves with the other hand as I am doing, and we are going to make circles. 1. It feels pleasant, right? Don't squeeze too hard. 2, 3. If it's too difficult for you, 4, 5, start little by little. 6, 7, 8, 9, 10. Very well. Change. I interlace and again I do 10 repetitions. 1, 2, 3. Good, there. 4, 5, 6. When was the last time you touched yourself like this? 7. That you interlaced your toes like this? 8, 9, 10. I'm sure many people will tell me, "Julio, it's been years since I've held my toes like that." I even dare to say that many will say, "Julio, I've never done it." Very well. It's important to learn to touch your toes, to play with them. It's okay. Very well. 1. We wash our hands if it disgusts you. 2, 3, 4, 5, 6, 7, 8, 9, 10. I say it shouldn't disgust you. In theory, it's your foot. You should keep it clean. In fact, we should bathe daily, and if you can't bathe, at least wash your feet every day so they don't stink. I understand there are areas where there is no water and you have to save as much as possible, but washing your feet at least so they don't smell bad. 1, 2, 3. You've got the hang of it. 4, 5, 6, 7, 8, 9, 10. Very well. We change feet. Shall we? We raise, we interlace our toes again. That's what I tell you, this foot is the one that is stiffer for me, and we are going to do circles. 2, 3. Very well. 4, 5, 6, 7, 8, 9, 10. Very well. Inhale and exhale. Let's change now to an exercise. We are going to put it on the floor. What are we looking for? How are we looking to improve this neuropathy, this numbness of the feet, this tingling sensation? Well, by stimulating the vascularity of the tissues. So, what are we going to do? We are simply going to use a towel and we are going to roll it up until it is completely rolled up. Look here, I am not lifting my feet, my heels, sorry, off the floor. Okay? Because what I want is for my toes to work. If I do this, what I will be working will not be the toes, I will be working the knee. Very well. As far as flexion and extension allow. Note: If you don't have a towel or don't want to do it, simply place your feet on the floor and flex and extend your toes about 20-30 times. The towel thing is simply for you to have feedback, to see how much you are doing it, how quickly you roll the towel if it's the first time you do it, if it takes you an hour, or if over time you do it in less and less time. Okay. Let's go. 1. Very well. Flexion. Let's go a little more. Inhale, exhale. Please, don't get impatient. Let's go, let's go, let's go, little by little. You want to reduce neuropathy. We need your feet to no longer be stiff. We need those feet to activate. Obviously, they must go hand in hand with your medical treatment. Exercise is not the only solution. Very well. Let's go again. The solution is multidisciplinary for most problems, both physical and mental. For example, very well. Taking care of our health depends on us taking action. Okay. Select as much as you can. It can be two sets of 30 repetitions if you don't have a towel or if you don't want to put it on the floor to avoid getting it dirty or for whatever reason. Very well. Up to here I can because it doesn't fit under my foot anymore, and I'm going to do it one more time. It can be two or three sets of 30 repetitions, or simply roll the towel two or three times. Okay. Let's go. If you can, let's improve circulation, let's improve mobility. Well, we are advancing little by little. You get tired, right? That's because you don't have good mobility, that's because you don't exercise regularly. Very well. Perfect. This will be the second exercise to improve oxygenation, vascularity, and mobility of the feet. Let's go with the next exercise. Very well. Now, for the next exercise, what we are going to do is we are going to look for a comfortable chair. Note: It has to be comfortable. If the edge of the chair causes you discomfort, you can put two or three pillows or some towels so that this edge doesn't cut off your circulation. That is very important because we are going to do exercises to improve the vascularity of our feet and to improve mobility. As I always tell you, I repeat, these exercises are focused on improving oxygenation of both the muscles and your nerves, to improve tissue nutrition, to improve those inflammatory processes, to decrease them. Okay, so it's very important that it doesn't cut off your circulation. Now, once we are in this position, we raise our feet, we place our hands like this, we stimulate our knees, and we go down little by little until our knees are completely extended, and we are going to do ankle circles. Let's do 20. 1, 2, 3. Good, there. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Inhale [Music] and exhale. We inhale and exhale. Now, look, you are going to bring your left leg towards your abdomen and you are going to extend your right leg without lifting your thigh from your abdomen, as much as we can. Very well. Once you have extended your knee as much as your body allows, you are going to bring your toes towards you and you are going to remain in that position for 10 seconds. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. We lower slowly and change legs. We bring the thigh towards the abdomen without lifting the thigh from the abdomen. We are going to extend the knee and we are going to bring our toes towards us and we hold for 1, 2, 3, 4, 5. Don't lift your thigh from your abdomen. Extend your knees as much as possible. 6, 7, 8, 9, 10. We lower slowly. Extend your knees and do ankle circles again, 20 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Very well. Now we are going to bring both legs towards the abdomen. We hold with our legs here close to the abdomen and we are going to extend both knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. We flex and we go again for 10 seconds. [Music] 1, 2. Don't lift your thigh from your abdomen. Extend your knees as much as your body allows. Bring your toes towards you. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. We lower slowly. Extend one leg very carefully. Now the other, and we are going to do flexion and extension of the knees, of the ankles, sorry, 10 times. 2, 3 [Music] 4, 5, 6, 7, 8, 9, 10. Very well. With that, we will finish for today's video. You can try to do this routine two or three times a day to help improve vascularity, mobility, tissue nutrition, oxygenation, and well, as I told you at the beginning of the video, it is very important to detect the specific cause of the origin of this sensation of numbness, tingling, sensation like prickling, which I know is super uncomfortable. But well, this type of video, these types of exercises, sorry, could help you reduce these discomforts, and we'll see you in the next video with more content.