When Exercise Hurts

Everyone seems to be getting on the exercise bandwagon these days, but there's a reason why exercise is such a big deal. Exercise is one of the best things you can do for yourself. It helps you lose weight, build muscle, strengthen your bones, and improve your cardiovascular system and circulation. It's also been proven to be an effective weapon against depression when done regularly. What's not to love?

Exercise is an especially important part of diabetes management. Not only will exercise provide all the benefits listed above, but it also has a direct effect on blood glucose levels. A good exercise session will lower your blood sugar as you exercise.

With all the emphasis on exercise all around us, what is a person to do, when their ability to exercise is curtailed by burning, numb and tingling feet and lower legs? It's a vicious circle. Exercise can help improve neuropathic pain and increase circulation, but it hurts too much to do it. In this case, slow and gentle wins the race.

Swimming

If walking for exercise is painful, perhaps swimming might be a better alternative, because movement is easier in water, and there's little weight on the person's feet. It's a good idea, however, to find a pool that's on the warmer side, because too much exposure to cold water can reduce circulation even more.

Stretching

Even if you are laying in bed or on the couch, you can give yourself a total body stretch. Do each of these little stretches six to eight times. Start with your fingers and toes and gently stretch and contract them, progress to your wrists and ankles, making circles with the joints. Bend your elbows, bringing your hands in to your shoulders, bend your knees, one at a time, up toward your chest. Bring your arms up to your ears and down, gently stretching your shoulder muscles. Raise each leg, straightened, as far as you can. Even this little range of motion exercise will increase the circulation in your extremities and work your joints.

Yoga and Tai Chi

Yoga is wonderful to keep all your joints and muscles stretched and limber. It's as gentle as you need it to be. Don't try to be a human pretzel. Just do each form to the best of your ability. Your flexibility will increase over time. Tai Chi is a very slow moving but thorough form of martial arts. Each movement is done slowly and thoughtfully, gradually working every muscle group in your body. It is thought that Tai Chi is more healing meditation than exercise, but the physical benefits are definitely there as well.

Starting small, going at your own pace, and being gentle with your aching legs, will help you increase your activity. The more you move, the better you'll start to feel.

As always, check with your doctor before starting any new exercise routine.