Exercises for pain & polyneuropathy

The following exercises for pain can help: Loving self-help and exercises for numb toes & Co.

Tingling in the hands, numb fingertips or burning feet - these are just some of the symptoms that can occur with polyneuropathy. To give you some insight and possible exercises to help with pain or relieve the pain of polyneuropathy, we wrote this blog post. In doing so, we were not alone, but had support from the wonderful Bettina, who herself was affected by polyneuropathy and the accompanying pain. Bettina told us her very personal story and shared what exercises helped her with pain at the time. But for those who have never heard of polyneuropathy, let's start at the beginning:

What is polyneuropathy? Polyneuropathy is a nerve disease or nerve damage. This affects several or all peripheral nerves. About 5-8% of the adult, or elderly, population has this disease. This makes polyneuropathy the most common disease of the peripheral nervous system. 

Peripheral polyneuropathy and peripheral nerves

First of all, a distinction is made between the central and peripheral nervous systems. The central nervous system consists of the brain and the spinal cord. And the peripheral nervous system consists of "the rest", so to speak. It is responsible for controlling our movements. But not only that: it also takes care of our sensations, like feeling pain or cold. Other peripheral nerves are responsible for vital functions such as our breathing. 

Polyneuropathy - symptoms and effects

These can vary from person to person, but in about half of the cases the disease is accompanied by pain. In this case, the pain does not occur because a stimulus comes from the outside, but due to impaired transmission of the stimulus. Other symptoms may include: tingling in the legs, tingling in the fingertips, numbness in the fingers, numbness in the leg, burning hands, burning toes or burning, aching feet, and pain in the toes at night. There may also be sensations of heat or a strong burning sensation. It often happens that the affected areas tingle and there is numbness. Paralysis symptoms can make it feel a bit like walking on absorbent cotton. Typical for polyneuropathy is that the discomfort appears mainly at night, which disturbs sleep and sometimes even makes it impossible. What exercises can help with pain, we describe in the course of this blog post.

Do people know where polyneuropathy comes from? Many people search online for "burning feet cause" and other symptoms. They want to find out where this symptom actually comes from. This is not so easy to say. After all, there are over 200 possible causes. For example, diabetes mellitus ("diabetes"), spinal disorders, and even alcohol abuse can all be possible causes, but often a clear cause simply cannot be determined. Chemotherapy can also lead to polyneuropathy. It is the most common neurological side effect of tumor therapy. Certain cytostatic drugs can cause polyneuropathy - depending on the type of cancer and the drugs used in chemotherapy. Depending on the study, polyneuropathy is recognized as a side effect in about 30-40% of those receiving therapy. However, since therapeutic options are critically dependent on the specific cause, the following still applies: keep at it, identify your own causes, and try around with exercises for numb toes.

Polyneuropathy Experiences: Bettina's personal story

We found a woman who agreed to share her very personal story about polyneuropathy and hopes to encourage others affected by the disease. Bettina was diagnosed with breast cancer in 2018. A side effect of chemotherapy was polyneuropathy and she brought her very own exercises for pain. You can learn more about it in the following interview:

Polyneuropathy after chemo: Experiences of a person affected by it

Bettina, how did you find out for yourself that you have polyneuropathy? I was diagnosed with breast cancer in December 2018, followed by chemotherapy starting in January. Two of the drugs I was given can result in peripheral nerve damage as a side effect. Those are the ones that are outside of the central nervous system, so in the hands and feet, for example. And then that's the polyneuropathy induced by the chemotherapy. While I was receiving the infusions, my hands and feet were cooled - the aim is to prevent the active substances from reaching and damaging these peripheral nerve cells thanks to the poorer blood circulation - but unfortunately this did not help in the case of my feet.

How did polyneuropathy feel to you? There is a whole range of symptoms. For me, it started near the end of chemotherapy and unfortunately was not limited to numb fingers and toes from chemo. At one point I had this constant state of burning and stabbing pain in my feet. What was particularly perfidious was that as soon as I lay down, the pain literally blossomed. It was almost impossible to sleep at night because of the pain in my toes. In retrospect, I can say that this was really a terrible time, also more stressful than the other side effects of chemotherapy.

How long did the symptoms last for you? I had this severe pain condition for about two months. The only sustainable thing I could do was to take a certain substance against this nerve pain - this is the classic polyneuropathy treatment or polyneuropathy therapy. Regular pain medications don't work for that. And I had to slowly up-dose this medication until it finally, finally reached the right level. After more than six months, I'm slowly phasing it out. I don't have any more pain, just some discomfort in my feet now and then. I can live with that just fine. So, fortunately, I am almost through with this issue. 

What really helps with polyneuropathy: Bettina's exercises for pain

What helped you during that time with your polyneuropathy (feet) and pain? Two things really helped me. One was cool, cool, cool. Ice cold foot baths with cold packs, that gave great relief for the moment. I still remember, a month after the end of chemo, I took the train to rehab, which was a trip of about 8 hours. Of course, I wondered how I was going to manage with permanently aching and burning feet. I could hardly take a foot bath with me. A friend had then the glorious idea to give me a small cooler bag. I packed it full of cold packs and put my feet in it for the whole train ride. I wonder what the other passengers thought (laughs). Even at night, nothing worked without cooling. For that I had bought some cooling socks with cold packs. At least I was able to sleep a little.

Coincidentally, however, I then discovered completely different exercises for my pain, which is why we're talking today in the first place. Through Glynn (one of the founders of ShaktiMat), whom I know personally, I had a ShaktiMat at home. One day I came up with the best idea about polyneuropathy self-help: although it really went against every instinct to put my aching feet on this spiky acupressure mat as well (laughs). But then:

In the moments when my feet were on the ShaktiMat, I was almost pain-free. That was a real "aha effect" for me!

It is not to be underestimated what it means to be free of pain for even a moment during such a phase. I really hadn't expected that. It was as if I had found the "polyneuropathy miracle cure". From that day on I always had the ShaktiMat under my table, it became my daily companion. Putting my full weight on it was not possible, but as long as I was sitting at the table, my feet were on the acupressure mat. The only way I can explain the effect is that this strong stimulation of the nerves creates a counter stimulus and thus the pain moves into the background.

Editor's note: If your feet are very sensitive to pain, you can also use the Shakti Acupressure Pillow Light or the ShaktiMat for Beginners for your exercises for pain. Here the weight is distributed differently by more tips and the intensity is therefore lower.

What would you give to someone who is experiencing symptoms of polyneuropathy? That you definitely try out whether the ShaktiMat can provide relief - that is, to incorporate the acupressure mat into your everyday life and treat your feet or other body parts that hurt due to polyneuropathy with the ShaktiMat. Unfortunately, with polyneuropathy, you don't have too many options and it has proven in my case that this is definitely one of the best exercises for pain. Until the time when my medication finally took hold, the ShaktiMat helped me a lot. And even now, I still use it to stimulate my feet and the damaged nerves. Because that's what you're supposed to do. In rehab (polyneuropathy: therapy exercises) we used hedgehog balls and towels for exercises for pain, but the ShaktiMat is more effective there, I think. And finally, I wish everyone affected relief soon! 

Polyneuropathy exercises for pain and numbness:

First of all: Test for yourself which exercises against the pain feel good and which length per exercise is right for you. Because: Polyneuropathy leads to different (pain) sensations and numb or sensitive nerves. 

Off with your hands & feet onto your ShaktiMat:

To stimulate your feet, simply stand on the mat. You may notice that this is still too intense for you at first. Then test it first in a sitting position, as Bettina did in our interview. Simply sit on a chair or next to your mat and place your feet on it. You can also start with socks and then leave them off at some point. 

Exercises for numb toes and other dull spots:

Now we come to exercises for heel pain & exercises for numb toes. Depending on where you feel the numbness or pain, you can of course shift your weight appropriately. If it's difficult for you with balance, hold onto the wall or another stable object.

If you like to stimulate your hands, support yourself with them on your ShaktiMat. Of course you can vary the pressure and this also works very well on a table in front of you. You can vary both exercises for numb toes and do them as long as it feels good for you. Customers report more life in their hands and feet in the short term. But even a whole hour or more without pain. You can find more examples of use here.

If the tips of the ShaktiMat on your fingers are too much for you at the moment, you can also try stimulating your fingers with our massage ring. Maybe the gentle pressure of the acupressure ring is already enough for the nerves of your fingers to counteract the unpleasant feeling.

Acupressure point N1 - the wonder button under the foot 

The acupressure point N1, the "bubbling spring", is in the middle of the front third of the sole of your foot. It is the acupressure point that can help with weaknesses of your feet and hot soles or even cramps. N1 is located just below the ball of your toes between the first and second toes. Press this point evenly or press and then push toward the heel - whichever feels better for you exactly. When you press N1, do it in such a way that you already feel it well, but also not in such a way that it really hurts you. 

G31 press for: Powerless legs, cramps & tingling

G31 has the beautiful name "Palace of the Wind". This acupressure point may be the right one for you if you have weak, tired, feeble or muscular legs - or, suffer from tingling or calf cramps. The whole thing goes like this: You stand and just let your hands hang. The point is on the outside of your thigh. To be more precise: 7cm above the flexion crease of your knee joint. If you feel an indentation there, you have arrived at the right place. Press in with your thumb at this point. It works even more intensively if you "spread" your thigh several times. 

The most important thing: do not hang your head 

As with many treacherous diseases, it's important to know that you're not alone with polyneuropathy. There are all kinds of people who experience symptoms of polyneuropathy for all kinds of reasons. Knowing that there are things you can do about it yourself comforts your soul and helps you get through the symptoms that are so often unpleasant. We've put a lot of research, effort and love into this post and hope we've been able to do you some good with it. If we could even inspire you to try other ways to cope with pain, we are happy. 

The most important thing is and remains: Don't hang your head! Making friends with such symptoms is difficult and certainly takes quite a while - if you ever manage it at all. But in many cases, just trying can bring relief. We wish you a lot of strength and health on your personal way. Please write to us if this post has helped you, if you have rediscovered tips and exercises for numb toes, or if you have any further questions about polyneuropathy and the acupressure mat. We are open to feedback and are always very happy to hear from you!

About the author
Karina Schönberger

Karina has been practicing yoga and meditation regularly for many years and owes her creativity in her everyday work to this practice. She studied something to do with media, tried her hand at marketing, events and PR and finally decided to work for herself. Today she is part of our TeamShakti and writes content for you to inspire you to live your life more consciously and happily.

Sources for this article:
- Eckert, Achim: Das Tao der Akupressur und Akupunktur: Die Psychosomatik der Punkte, Thieme, Stuttgart 2010, p. 54
- Meng, Alexander and Exel, Wolfgang: Selbsthilfe durch Akupressur & Co: Drück den Punkt - Stopp den Schmerz. maudrich, Vienna 2015, p. 116
- Zifko, Udo: Polyneuropathie: So überwinden Sie quälende Nervenschmerzen, Springer, Vienna 2017, p.13
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