Jun 1, 2026
5 Simple Foot Exercises That May Help Manage Neuropathy
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr.. Rachael MacGregor DPT, DMT, FAAOMPT
Neuropathy, especially peripheral neuropathy, can cause symptoms such as numbness, tingling, burning, weakness, cramping, or decreased sensation in the feet. These symptoms can affect balance, walking, and overall daily function.
While exercises cannot cure neuropathy, gentle movement and strengthening activities may help improve circulation, maintain mobility, enhance muscle activation, and support balance and foot health.
What Is Peripheral Neuropathy?
Peripheral neuropathy occurs when nerves outside the brain and spinal cord become damaged
Common Causes
Diabetes
Chemotherapy
Vitamin deficiencies
Alcohol abuse
Certain medications
Autoimmune conditions
Compression or nerve injuries
Common Symptoms
Tingling or “pins and needles”
Burning sensations
Numbness
Muscle weakness
Balance problems
Increased sensitivity
Difficulty feeling the floor while walking
Why Exercise Helps
Gentle foot and ankle exercises may help:
Improve blood flow
Maintain joint mobility
Increase muscle activation
Improve balance and coordination
Reduce stiffness
Enhance awareness of foot positioning
Consistency is key. Even a few minutes daily can help maintain function and mobility.
Exercises
1. Toe Curls
Toe curls help strengthen the small muscles in the feet that support balance and walking
How to Perform
Sit comfortably in a chair
Place a towel flat on the floor
Put your foot on the towel
Curl your toes to scrunch the towel toward you
Repeat for 10–15 repetitions
Progression
Try picking up small objects like marbles or socks with your toes.
Tip
Perform barefoot if safe to improve sensory feedback.
2. Toe Spreads
Toe spreading helps improve foot muscle activation and mobility.
How to Perform
Sit comfortably with feet flat on the floor
Attempt to spread your toes apart
Hold for 3–5 seconds
Relax and repeat
Perform 10 repetitions
3. Heel-to-Toe Raises
Strengthens the calves, ankles, and foot stabilizers while helping improve balance
How to Perform
Stand near a counter or sturdy chair
Slowly rise onto your toes
Lower back down
Lift your toes while rocking back onto your heels
Alternate between positions slowly
Repetitions
Perform 10–15 repetitions
4. Big Toe Extension
Big toe raises help strengthen the muscles in the feet and improve coordination, balance, and foot control. Strengthening the muscles that support the arch and toes may help improve stability during standing and walking.
How to Perform
Sit in a chair or stand while holding onto a stable surface for support
Keep your heel and smaller toes pressed into the floor
Slowly lift only your big toe upward
Hold for 2–3 seconds
Lower the big toe back down slowly
Repeat 10–15 repetitions on each foot
5. Calf Stretch
The calf stretch improves flexibility of the calf muscles and Achilles tendon, which may help with Improved walking mechanics, reduced foot and ankle tightness, and improved balance. Tight calf muscles can contribute to foot pain, altered gait mechanics, and limited ankle mobility.
How to Perform
Stand facing a wall
Place both hands on the wall for support
Step one foot back behind you
Keep the back knee straight and heel flat on the floor
Bend the front knee and lean forward until a stretch is felt in the calf of the back leg
Hold for 20–30 seconds
Repeat 2–3 times on each side
Neuropathy can affect comfort, mobility, and confidence with walking, but gentle exercises may help maintain strength, circulation, and foot function.
Remember:
Start slowly
Stay consistent
Use support when needed
Focus on safe movement
Small daily habits can make a meaningful difference in long-term foot health and mobility.