Is Walking Bad for Neuropathy Pain?

Let’s cut to the chase, is walking really that bad for neuropathy?

Not entirely. In fact, walking is generally considered beneficial for people with peripheral neuropathy, a condition that occurs when nerves in the body's extremities, such as the hands and feet, are damaged. This damage can cause a variety of symptoms, including pain, numbness, tingling, and weakness.

A number of reasons can make walking painful if you have neuropathy in your feet, but it’s far from impossible.

In this guide, we will explore the benefits of walking for reducing nerve pain, and explain how you can walk safely and effectively with neuropathy.

It may not seem intuitive that walking could help you when you have so much pain in your feet. But actually, “walking off the pain” is a more viable idea than you would think. Let’s explain why.

Dr. Bussell at Loma Linda University Health says that nerve health requires circulation to clear waste and deliver fuel.

If you are sedentary because of neuropathy, your circulation can suffer. As a result, it is harder for your nerves to get the nutrients they need. Walking is a simple but effective way to combat this issue.

Dr. Bussell also explains that nerve pain can be associated with reduced blood flow. As such, boosting circulation body-wide is a priority. Walking is a great way to achieve that increase in circulation. Additionally, it is low-impact, making it suitable for patients with neuropathy.

Because decreased blood flow to the peripheral tissues leads to nerve pain and damage, patients are encouraged to try walking in order to improve circulation and eventually reduce pain.

Another reason to walk when you have neuropathy is for the muscle strengthening benefits.

Brett Starkowitz, master trainer and head of education at Ten Health & Fitness says that you can preserve lean muscle mass by walking. You won’t build muscle by walking, but you can strengthen the muscle tissue you already have.

When you maintain the strength of your muscles in your legs and feet, you may have an easier time maintaining your balance and avoiding unnecessary strains and pains.

Being in pain for long periods of time takes a physical, psychological and emotional toll. The trouble is that the more you stress, the worse you may feel. Stress and chronic pain thus can form a vicious cycle, where each keeps ramping up the other.

The good news is that walking can help to interrupt that cycle by reducing your stress levels. According to certified personal trainer Michelle Rogers at Blue Cross, you only need to walk for around 20-30 minutes to experience a significant decrease in cortisol, which is a stress hormone. As you start feeling better psychologically, you may also start feeling better physically.

Walking can be a great way to stay active and manage the symptoms of peripheral neuropathy, but it's important to be mindful of the potential risks that come with it. When you have neuropathy, you might face some unique challenges that can make walking a bit trickier than usual.

Many people with neuropathy experience numbness in their feet. This reduced sensation makes it hard to balance, and can result in tripping, stumbling or falling.

Adaptive footwear can make it easier to maintain your balance by reducing the amount of lifting you need to do to move your feet. Practicing walking also can make a difference as you build up strength in your lower body.  

That said, you may want to take additional precautions like walking on soft surfaces or wearing padding in case you fall (actually, soft surfaces may hurt you less if you fall, but might be harder to maintain your balance on, so that can be a mixed bag).

Along with the concern about falling and injuring yourself, there is also the concern that you could injure yourself simply by overdoing it with walking.

This is one of the reasons it is wise to take things slowly when you are just starting out. That way, you can get a better gauge for what you can handle, and are less likely to go too far by mistake.

Initially, you may want to stick with walking close to home or your vehicle so that you can get back quickly if you do walk too much.

Walking with peripheral neuropathy can present some unique challenges, but with a little bit of preparation and know-how, you can stay safe and comfortable while reaping the many benefits of this low-impact exercise.

Let’s go over some essential strategies for walking safely with neuropathy, from choosing the right footwear and walking surface to pacing yourself and listening to your body's cues.

How do you know if you are overdoing it when walking with neuropathy? Greg Carter, M.D. says that you should watch out for signs such as painful cramps in your muscles, heaviness in your hands or feet, shortness of breath that does not go away, feeling weaker after half an hour of working out, and your muscles getting way too sore in the day or two after you exercise.

Unusually pronounced nerve pain would also be a “stop” signal. You know your own neuropathy better than anyone else, and can tell when something is outside the ordinary.

Do you experience numbness as one of your symptoms? Be sure to take a look at your feet from time to time to make sure you have not sustained an injury you are not aware of yet (i.e. gashing your foot on a rock).

If at any point you are worried that you are hurting yourself, try and stop for the day. When you are not close to home, you might have to pause and take a break before continuing back (or calling a friend or family member to come get you).

A great way to increase your comfort and safety while you are walking with nerve pain is to choose shoes that are especially designed for people with health conditions affecting their gaits.

To help you walk comfortably across rough and smooth surfaces with neuropathy, try a shoe that features variable friction technology, like the Cadense Original Adaptive Shoe (available for men and women).

At least to start, you should walk on even surfaces like sidewalks. A smooth, flat surface requires less effort to walk on, is unlikely to upset your balance, and does
not exert uncomfortable pressure on the bottom of your feet (like pebbles might, for example).

If you are going to hike on trails, consider researching them a bit in advance to make sure that they are not going to be overly rocky, steep or uneven.

If you suspect that you may have peripheral neuropathy based on your symptoms, it's essential to seek a proper diagnosis from a healthcare professional. Accurately diagnosing peripheral neuropathy is crucial for determining the underlying cause and developing an effective treatment plan.

In this section, we'll discuss the various diagnostic methods and tests used to identify peripheral neuropathy and what you can expect during the diagnostic process.

The first step in diagnosing peripheral neuropathy is usually a neurological exam performed by a neurologist or other healthcare provider. During this exam, your doctor will assess your muscle strength, tendon reflexes, and sensory function to determine if there are any signs of nerve damage.

Your doctor may also ask you about your medical history and any symptoms you've been experiencing, such as pain, numbness, tingling, or weakness in your extremities.

If your neurological exam suggests the possibility of peripheral neuropathy, your doctor may recommend additional tests to evaluate your nerve function. Some common nerve function tests include:

1. Electromyography (EMG): This test measures the electrical activity of your muscles and can help determine if there is any nerve damage affecting your muscle function.
2. Nerve Conduction Studies (NCS): NCS tests measure how quickly electrical signals travel through your nerves, helping to identify any areas of nerve damage or dysfunction.
3. Sensory Tests: These tests assess your ability to feel various sensations, such as temperature, pressure, and vibration, in different parts of your body.
4. Sweat Test: This test evaluates your sweat gland function, which can be affected by certain types of peripheral neuropathy.

In some cases, your doctor may recommend imaging tests, such as CT or MRI scans, to look for any underlying conditions that may be causing your peripheral neuropathy. These tests can help identify issues like herniated disks or pinched nerves that may be contributing to your symptoms.

Why Participate in Research and Clinical Trials?

Participating in research studies and clinical trials can offer several benefits for individuals with peripheral neuropathy, including:

1. Access to new treatments: Clinical trials often involve testing new medications, therapies, or interventions that are not yet widely available. By participating, you may have access to these cutting-edge treatments before they become widely available.
2. Expert care: Research studies and clinical trials are typically conducted by leading experts in the field of peripheral neuropathy. Participating in these initiatives can provide you with access to top-notch medical care and monitoring.
3. Contribution to scientific knowledge: By taking part in research and clinical trials, you can help advance our understanding of peripheral neuropathy and contribute to the development of new, more effective treatments for this condition.
4. Potential for improved symptoms: While not all research studies and clinical trials lead to immediate improvements in symptoms, some participants may experience relief from their peripheral neuropathy symptoms as a result of the interventions being tested.

There are several ways to find research studies and clinical trials related to peripheral neuropathy:

1. Talk to your doctor: Your healthcare provider may be aware of ongoing research studies or clinical trials that may be appropriate for you. They can help you determine if you meet the eligibility criteria and guide you through the process of enrolling.
2. Contact academic medical centers: Many academic medical centers, such as the Mayo Clinic or Johns Hopkins, conduct research studies and clinical trials related to peripheral neuropathy. You can contact these centers directly to inquire about ongoing studies and how to participate.
3. Reach out to patient organizations: Patient advocacy organizations, such as the Foundation for Peripheral Neuropathy or the Neuropathy Action Foundation, may have information about ongoing research studies and clinical trials. These organizations can also provide support and resources for individuals with peripheral neuropathy.

In addition to medical treatments, there are several lifestyle changes and home remedies that may help manage the symptoms of peripheral neuropathy and improve your overall quality of life. While these strategies may not address the underlying cause of your condition, they can help you cope with chronic nerve pain and maintain your daily activities.

1. Exercise and Physical Activity
   Regular exercise and physical activity can help improve blood flow, reduce stress, and maintain muscle strength.
2. Manage Blood Sugar Levels
   If your peripheral neuropathy is caused by diabetes, managing your blood sugar levels is crucial.
3. Limit Alcohol Consumption
   Excessive alcohol consumption can contribute to nerve damage and exacerbate the symptoms of peripheral neuropathy.
4. Maintain a Healthy Diet
   Eating a balanced, nutrient-rich diet can help support nerve health and overall well-being. Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
5. Practice Stress Management
   Chronic pain and the challenges of living with peripheral neuropathy can be stressful. Engaging in stress management techniques, such as deep breathing, meditation, or gentle yoga, can help you cope with the emotional impact of your condition.
6. Use Over-the-Counter Pain Relief
   For mild to moderate nerve pain, over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, may provide relief.

Remember, while lifestyle changes and home remedies can be helpful in managing the symptoms of peripheral neuropathy, they should not replace medical treatment. Work closely with your healthcare team to develop a comprehensive treatment plan that addresses your specific needs and goals.

While walking is a wonderful exercise for many people with neuropathy, it is not a fit for everyone.

If you cannot always go on walks—or cannot go on them at all—other exercise options include stretches, sitting exercises, balance exercises, cycling and swimming.