3 Things I Did to Improve Foot & Leg Pain in 1 Week!...possibly due to Neuropathy & Arthritis

Lara

Islander
Location
Emerald Isle NC
* Do these 3 things For Foot Pain possibly due to Nerve pain / Neuropathy * (consult your doctor for foot pain due to injury)

My pain was all on the top of my feet....very painful like stabbing knives. My knees and legs were mild and I don't have diabetes but I didn't want to get worse as I age. So I tried these 3 steps below and noticed a huge improvement within a week or two with just these 3 easy exercises alone!! It's free and natural too!


Today I added dietary changes. My diet's already good but I will cut out wheat and corn. I might have to stubbornly keep coffee with caffeine. I went without it today but I missed it. No headache but still. I'll let you know how it goes.
If you try it, please come back and share your reaction...or sooner if it's working for you that quickly.

1. Curl your toes under your feet, release, and repeat. Do this after you have stretched your legs out straight, and planted your heel with toes up while sitting or laying in bed.

2. Stretch your ankles by using your pointed feet to draw circles to the left, then to the right

3. Stretch your calves (yes it will help your feet) while your legs are still straight and heels planted. Point your feet toward your nose until you feel the pull in your calves. Or stand up and push your 2 hands against a wall, walk your feet back with feet flat until you feel the stretch in your calves. (Don't stretch your calves if you are close to having a DVT...consult doctor)

This can be done as many times as you want for as long as you want, sitting or standing.
Don't forget...Drink lots of water! And wear good shoes! And no more walking all day on a hardwood floor barefoot.


* For Arthritis Pain in Legs * (and for pain in feet too)

All of the above Plus...

Walk if you can...3X a week. If you can't, or just don't feel like it, do this:

Lay flat on your back and lift your knee, one at a time, as close to your chest as is comfortable
...repeat as many times as you can and build up to 25 times or more

* For all pain *...Stop Smoking. Stop Excessive Drinking. Change Your Diet... if you are motivated enough to be pain free.
..I know this is a tough one but it works! There are so many alternatives today that taste great.

NO:
Dairy
(try Miyoko's Butter and Forager Organic Dairy-free Sour Cream)
Wheat...try Rye Bread. Read labels (wheat is everywhere but try almond flour etc)
Citrus fruit...try Gala apples and Berries
Corn...try almond flour or cauliflower for pizza crust and tortillas
Caffeine...I know, decaf is bad but try less or weaker regular or switch to tea
Creamer...choose non-dairy or Oat-ly "milk" (with the fat in the darker blue container) or almond "milk"
Meat...try Amy's California Veggie Burgers, Impossible Burgers, baked salmon or cod covered in Panko Crumbs
Sugar...when you get a craving for sweets try 73 percent Dark chocolate (1 serving)

Seasonings help make everything taste good...but watch the salt...do low sodium
 

Last edited:

Mike

Well-known Member
Location
London
I am sorry to read this Lara and find that you are in pain!

Hopefully, your efforts will stop the pains, but, at least they
will reduce them drastically.

You are a strong person and I suspect, that you will stick to
the suggestions that you have listed above, I wish you good
luck and a speedy outcome.

When I hear of pain, especially in the legs or back, I always
think that the orthopaedic specialists were too hasty in doing
away with traction which was very good at releasing trapped
nerves.

I send you some healing and prayers.

Mike.
 

Lara

Islander
Location
Emerald Isle NC
Thank you Mike! I'm amazed at how far I've come in a week. The stabbing pain on top of my feet is all but gone today. It could come and go...I don't know. We'll see. I believe in my opening post. I'll report back in a week. Between your prayers and my exercising I'm hoping to be "back in the pink of health" 🌸
 

Ruth n Jersey

Well-known Member
@Lara I have neuropathy causing weakness and aches in my legs. I have foot problems also. I do all the exercises you mentioned and I got them originally from PT that my doctor recommended.
I don't feel any better after doing them but I do think they are keeping me limber and my condition hasn't gotten any worse for quite a few years now,.
I have to eat gluten free because I have celiac disease.
I lost some weight which I think helped as well.
I do drink some coffee with creamer and eat some meat and ice cream when I get a craving.
We all have to indulge now and then.
I hope you continue to do well.
 

Nathan

Senior Member
* Do these 3 things For Foot Pain possibly due to Nerve pain / Neuropathy * (consult your doctor for foot pain due to injury)

My pain was all on the top of my feet....very painful like stabbing knives. My knees and legs were mild and I don't have diabetes but I didn't want to get worse as I age. So I tried these 3 steps below and noticed a huge improvement within a week or two with just these 3 easy exercises alone!! It's free and natural too!


Today I added dietary changes. My diet's already good but I will cut out wheat and corn. I might have to stubbornly keep coffee with caffeine. I went without it today but I missed it. No headache but still. I'll let you know how it goes.
If you try it, please come back and share your reaction...or sooner if it's working for you that quickly.

1. Curl your toes under your feet, release, and repeat. Do this after you have stretched your legs out straight, and planted your heel with toes up while sitting or laying in bed.

2. Stretch your ankles by using your pointed feet to draw circles to the left, then to the right

3. Stretch your calves (yes it will help your feet) while your legs are still straight and heels planted. Point your feet toward your nose until you feel the pull in your calves. Or stand up and push your 2 hands against a wall, walk your feet back with feet flat until you feel the stretch in your calves. (Don't stretch your calves if you are close to having a DVT...consult doctor)

This can be done as many times as you want for as long as you want, sitting or standing.
Don't forget...Drink lots of water! And wear good shoes! And no more walking all day on a hardwood floor barefoot.


* For Arthritis Pain in Legs * (and for pain in feet too)

All of the above Plus...

Walk if you can...3X a week. If you can't, or just don't feel like it, do this:

Lay flat on your back and lift your knee, one at a time, as close to your chest as is comfortable
...repeat as many times as you can and build up to 25 times or more

* For all pain *...Stop Smoking. Stop Excessive Drinking. Change Your Diet... if you are motivated enough to be pain free.
..I know this is a tough one but it works! There are so many alternatives today that taste great.

NO:
Dairy
(try Miyoko's Butter and Forager Organic Dairy-free Sour Cream)
Wheat...try Rye Bread. Read labels (wheat is everywhere but try almond flour etc)
Citrus fruit...try Gala apples and Berries
Corn...try almond flour or cauliflower for pizza crust and tortillas
Caffeine...I know, decaf is bad but try less or weaker regular or switch to tea
Creamer...choose non-dairy or Oat-ly "milk" (with the fat in the darker blue container) or almond "milk"
Meat...try Amy's California Veggie Burgers, Impossible Burgers, baked salmon or cod covered in Panko Crumbs
Sugar...when you get a craving for sweets try 73 percent Dark chocolate (1 serving)

Seasonings help make everything taste good...but watch the salt...do low sodium
Lara, all great advice, thanks for posting! Just one thing: Coffee is good for your liver, but if caffeine affects you adversely by all means limit or abstain. Best wishes for your overcoming the neuropathy and arthritis pain!
Both of my dear friends/business partners/Yoga instructors lead our participants through the toe-foot-ankle-calf stretches you mentioned. They help my peripheral neuropathy(in feet) as well. I don't have the stabbing pain, just numbness but the movement greatly helps my feet to feel like real feet!
 

Ruthanne

SF VIP
Location
Midwest
I hope your pain ends Lara.

Thanks for these ideas.

I get stabbing pain in the bottom of my feet. Usually after consuming too many carbs. I have Diabetes with peripheral neuropathy.

I have been trying to keep the carbs between 30 and 45 grams per meal and when I do that I don't have the pain.

In the Winter though I noticed my feet are very sensitive to cold. I try to keep them as warm as possible. The floor here gets very cold which makes it challenging. So then my feet ache some.
 

Lara

Islander
Location
Emerald Isle NC
Thank you all for these encouraging well-wishes and insights. I did read that yoga and tai-chi are good. I'm not a fan of yoga because it's hard to hold odd poses for a whole 5 whole minutes...or was that longer. Seemed longer. That to me is not relaxing...it's stressful. I'd like to try Tai-Chi maybe. My daughter is a yoga instructor and takes her clients out to the beach when the weather is good. Maybe she'll do Tai-Chi with me.

Good to hear something good about coffee...thanks Nathan. I needed that! Ruth n Jersey , I wonder why the exercises are working so well for me but not for you...well, at least they are keeping you from getting worse...that's good!

I did read that there is no cure for neuropathy but can be controlled. I feel I'm too young for this. I'm not sure it's neuropathy I have but sure sounds like it. I haven't been to a specialist yet. I just go for a yearly physical and everything checks out. I'm going to do all I can on my own first. Stay warm this winter Ruthanne.
 

Nathan

Senior Member
Thank you all for these encouraging well-wishes and insights. I did read that yoga and tai-chi are good. I'm not a fan of yoga because it's hard to hold odd poses for a whole 5 whole minutes...or was that longer. Seemed longer. That to me is not relaxing...it's stressful. I'd like to try Tai-Chi maybe. My daughter is a yoga instructor and takes her clients out to the beach when the weather is good. Maybe she'll do Tai-Chi with me.

Good to hear something good about coffee...thanks Nathan. I needed that! Ruth n Jersey , I wonder why the exercises are working so well for me but not for you...well, at least they are keeping you from getting worse...that's good!

I did read that there is no cure for neuropathy but can be controlled. I feel I'm too young for this. I'm not sure it's neuropathy I have but sure sounds like it. I haven't been to a specialist yet. I just go for a yearly physical and everything checks out. I'm going to do all I can on my own first. Stay warm this winter Ruthanne.
I could go on and on endlessly about Yoga and Taichi, but I don't have time right now...let me just say a few things: Wow, your daughter does Yoga on the beach! So cool! There are many different Yoga forms, it doesn't have to be strenuous at all. A lot of seniors don't like to go down on the mat for Yoga, instead they are attracted to Taichi. I love both Yoga and Taichi immensely, I teach Taichi and Qi Gong twice a week for our fitness business. Qi Gong is considered to be "Chinese Yoga". When I get a chance I'll post a few videos of our Yoga and Taichi/Qigong classes.
 

Ruthanne

SF VIP
Location
Midwest
Thank you all for these encouraging well-wishes and insights. I did read that yoga and tai-chi are good. I'm not a fan of yoga because it's hard to hold odd poses for a whole 5 whole minutes...or was that longer. Seemed longer. That to me is not relaxing...it's stressful. I'd like to try Tai-Chi maybe. My daughter is a yoga instructor and takes her clients out to the beach when the weather is good. Maybe she'll do Tai-Chi with me.

Good to hear something good about coffee...thanks Nathan. I needed that! Ruth n Jersey , I wonder why the exercises are working so well for me but not for you...well, at least they are keeping you from getting worse...that's good!

I did read that there is no cure for neuropathy but can be controlled. I feel I'm too young for this. I'm not sure it's neuropathy I have but sure sounds like it. I haven't been to a specialist yet. I just go for a yearly physical and everything checks out. I'm going to do all I can on my own first. Stay warm this winter Ruthanne.
Thank you Lara. I bought a feet warming thing last year and hope to use it more this coming winter. It's kind of like a heating pad with a cover on it that you put your feet between. Best wishes in finding out more about what is going on with your feet.
 

Ladybj

Live, Laugh and Love
* Do these 3 things For Foot Pain possibly due to Nerve pain / Neuropathy * (consult your doctor for foot pain due to injury)

My pain was all on the top of my feet....very painful like stabbing knives. My knees and legs were mild and I don't have diabetes but I didn't want to get worse as I age. So I tried these 3 steps below and noticed a huge improvement within a week or two with just these 3 easy exercises alone!! It's free and natural too!


Today I added dietary changes. My diet's already good but I will cut out wheat and corn. I might have to stubbornly keep coffee with caffeine. I went without it today but I missed it. No headache but still. I'll let you know how it goes.
If you try it, please come back and share your reaction...or sooner if it's working for you that quickly.

1. Curl your toes under your feet, release, and repeat. Do this after you have stretched your legs out straight, and planted your heel with toes up while sitting or laying in bed.

2. Stretch your ankles by using your pointed feet to draw circles to the left, then to the right

3. Stretch your calves (yes it will help your feet) while your legs are still straight and heels planted. Point your feet toward your nose until you feel the pull in your calves. Or stand up and push your 2 hands against a wall, walk your feet back with feet flat until you feel the stretch in your calves. (Don't stretch your calves if you are close to having a DVT...consult doctor)

This can be done as many times as you want for as long as you want, sitting or standing.
Don't forget...Drink lots of water! And wear good shoes! And no more walking all day on a hardwood floor barefoot.


* For Arthritis Pain in Legs * (and for pain in feet too)

All of the above Plus...

Walk if you can...3X a week. If you can't, or just don't feel like it, do this:

Lay flat on your back and lift your knee, one at a time, as close to your chest as is comfortable
...repeat as many times as you can and build up to 25 times or more

* For all pain *...Stop Smoking. Stop Excessive Drinking. Change Your Diet... if you are motivated enough to be pain free.
..I know this is a tough one but it works! There are so many alternatives today that taste great.

NO:
Dairy
(try Miyoko's Butter and Forager Organic Dairy-free Sour Cream)
Wheat...try Rye Bread. Read labels (wheat is everywhere but try almond flour etc)
Citrus fruit...try Gala apples and Berries
Corn...try almond flour or cauliflower for pizza crust and tortillas
Caffeine...I know, decaf is bad but try less or weaker regular or switch to tea
Creamer...choose non-dairy or Oat-ly "milk" (with the fat in the darker blue container) or almond "milk"
Meat...try Amy's California Veggie Burgers, Impossible Burgers, baked salmon or cod covered in Panko Crumbs
Sugar...when you get a craving for sweets try 73 percent Dark chocolate (1 serving)

Seasonings help make everything taste good...but watch the salt...do low sodium
Great tips - thank you. I eat blueberries every morning with my organic oatmeal or flaxseed cereal with almond milk. Only meat I eat is chicken - no skin and seafood: scallops, salmon, cod, flounder. I tried veggie burgers - they are ok. I make my own turkey burgers with organic turkey meat... so good. Not a coffee or tea drinker - mostly water. Can't tolerate chocolate. I don't have a sweet tooth. I don't drink excessively but do enjoy a glass of red wine or two 🤣 Again, great tips!!!!!!
 

Mike

Well-known Member
Location
London
Scotland's answer to any illness, ache or pain is:

Hot Toddy!

A large whisky, Scotch of course, the same measure of
boiling water, or a little more, plus a spoonful of honey,
or sugar, both work equally well.

The more you drink, the better you feel, but if you are
not a drinker, then you could get a hangover.

Mike.
 

Lara

Islander
Location
Emerald Isle NC
Scotland's answer to any illness, ache or pain is:

Hot Toddy!

A large whisky, Scotch of course, the same measure of
boiling water, or a little more, plus a spoonful of honey,
or sugar, both work equally well.

The more you drink, the better you feel, but if you are
not a drinker, then you could get a hangover.

Mike.
This should do the trick :LOL:
And just in time for the approaching winter❄️
I'll give it a go...I'm game!
 
* Do these 3 things For Foot Pain possibly due to Nerve pain / Neuropathy * (consult your doctor for foot pain due to injury)

My pain was all on the top of my feet....very painful like stabbing knives. My knees and legs were mild and I don't have diabetes but I didn't want to get worse as I age. So I tried these 3 steps below and noticed a huge improvement within a week or two with just these 3 easy exercises alone!! It's free and natural too!


Today I added dietary changes. My diet's already good but I will cut out wheat and corn. I might have to stubbornly keep coffee with caffeine. I went without it today but I missed it. No headache but still. I'll let you know how it goes.
If you try it, please come back and share your reaction...or sooner if it's working for you that quickly.

1. Curl your toes under your feet, release, and repeat. Do this after you have stretched your legs out straight, and planted your heel with toes up while sitting or laying in bed.

2. Stretch your ankles by using your pointed feet to draw circles to the left, then to the right

3. Stretch your calves (yes it will help your feet) while your legs are still straight and heels planted. Point your feet toward your nose until you feel the pull in your calves. Or stand up and push your 2 hands against a wall, walk your feet back with feet flat until you feel the stretch in your calves. (Don't stretch your calves if you are close to having a DVT...consult doctor)

This can be done as many times as you want for as long as you want, sitting or standing.
Don't forget...Drink lots of water! And wear good shoes! And no more walking all day on a hardwood floor barefoot.


* For Arthritis Pain in Legs * (and for pain in feet too)

All of the above Plus...

Walk if you can...3X a week. If you can't, or just don't feel like it, do this:

Lay flat on your back and lift your knee, one at a time, as close to your chest as is comfortable
...repeat as many times as you can and build up to 25 times or more

* For all pain *...Stop Smoking. Stop Excessive Drinking. Change Your Diet... if you are motivated enough to be pain free.
..I know this is a tough one but it works! There are so many alternatives today that taste great.

NO:
Dairy
(try Miyoko's Butter and Forager Organic Dairy-free Sour Cream)
Wheat...try Rye Bread. Read labels (wheat is everywhere but try almond flour etc)
Citrus fruit...try Gala apples and Berries
Corn...try almond flour or cauliflower for pizza crust and tortillas
Caffeine...I know, decaf is bad but try less or weaker regular or switch to tea
Creamer...choose non-dairy or Oat-ly "milk" (with the fat in the darker blue container) or almond "milk"
Meat...try Amy's California Veggie Burgers, Impossible Burgers, baked salmon or cod covered in Panko Crumbs
Sugar...when you get a craving for sweets try 73 percent Dark chocolate (1 serving)

Seasonings help make everything taste good...but watch the salt...do low sodium
Lara on the foods list, both wheat and corn are no go's, but rye is listed as a substitute for wheat. What's the thinking on this?
Thanks.
 

Lara

Islander
Location
Emerald Isle NC
@Oris Borloff ,"Why is rye listed as a substitute for wheat?"....that's a good question.

Rye bread is higher in fiber and provides more micronutrients, especially B vitamins. And is more diverse in vitamins.

Whole Grain Wheat is higher in calories, protein and fats...and less fiber.

Furthermore, if it's not whole grain wheat bread, then the nutrients are stripped aka "enriched flour" which gives you a sugar spike and crash without any nutritional value.
 
Last edited:
@Oris Borloff ,"Why is rye listed as a substitute for wheat?"....that's a good question.

Rye bread is higher in fiber and provides more micronutrients, especially B vitamins. And is more diverse in vitamins.

Whole Grain Wheat is higher in calories, protein and fats...and less fiber.

Furthermore, if it's not whole grain wheat bread, then the nutrients are stripped aka "enriched flour" which gives you a sugar spike and crash without any nutritional value.
Thanks for the reply.

I see where you're coming from with that. I've seen various low inflammatory food lists for arthritis and those had some different things.

My wife has mild neuropathy (total numbness) and in the same area arthritis. With life style changes her neuropathy has actually diminished somewhat over the years. Unfortunately, her arthritis is still a very nagging issue. While her type 2 diabetes for all intents and purposes no longer of any concern as for a few years now with no medications her glucose are all in the '80's and her A1c runs 4.9-5.0.

Her arthritis has responded to some exercises she got from a physical therapist, but since she can not take any analgesics for the pain it's more of problem for her than it might be for most folks.

At our house any whole grain bread product is whole grain because I mill it from wheat or rye berries. The one exception is when I make tortillas I do use store bought masa, but we only have them a few times a year so it doesn't seem to be a large concern.

I wish you continued success on your path to better health.
 

Lara

Islander
Location
Emerald Isle NC
Very interesting experience you've shared, thank you, @Oris Borloff I'm happy to hear your wife's neuropathy has responded so well to life changes. Now, if researchers could just come up with something to help her with her arthritis besides exercises. I'm impressed that you mill your own wheat and rye berries and make your own bread. I see a wonderful photo op in your future ☺️
 

Ladybj

Live, Laugh and Love
@Ladybj I've been known to have an occasional 1/2 glass of red wine too lol.
I love all your choices. Sounds like you are doing all the right things. How are you feeling?
Long story short, I am feeling pretty well. I am 61 (62 next month), not on any meds. I take a 1/2 muscle relaxer when needed. I have had anxiety issues and tensed muscles but anxiety is under control. Working on tensed muscles. Learning to accept things I cannot control and changing things I can. My oldest son told me I will live to be 1,000 yrs old :ROFLMAO::ROFLMAO::ROFLMAO:.
 

Lara

Islander
Location
Emerald Isle NC
3 things I did to improve foot pain?? Well, here's #4...loosen your shoelaces 😄 I had loosened my shoelaces a while back but my left foot continued to intensify in pain. So I just loosened it more the other day and the pain has lessened significantly. I feel a little silly for not thinking of that sooner🤭 It's not gone completely so I'm continuing with my steps 1-3 and also my diet changes and walking.
 
Last edited:

StarSong

Awkward is my Superpower
NO:
Dairy
(try Miyoko's Butter and Forager Organic Dairy-free Sour Cream)
Wheat...try Rye Bread. Read labels (wheat is everywhere but try almond flour etc)
Citrus fruit...try Gala apples and Berries
Corn...try almond flour or cauliflower for pizza crust and tortillas
Caffeine...I know, decaf is bad but try less or weaker regular or switch to tea
Creamer...choose non-dairy or Oat-ly "milk" (with the fat in the darker blue container) or almond "milk"
Meat...try Amy's California Veggie Burgers, Impossible Burgers, baked salmon or cod covered in Panko Crumbs
Sugar...when you get a craving for sweets try 73 percent Dark chocolate (1 serving)
Wow! That's a very narrow diet. I eat whole-food plant-based, which is less restrictive than this. Even so, it's often a challenge to pull meals together.

Kudos for being able to follow this. So glad it's helping reduce your pain.
 

Jules

Well-known Member
Location
N of 49
@Lara, did you start the exercises and diet at the same time? If so, did you need to do both to solve the problems? That’s a radical change in diet from the ‘norm’.
 

Lara

Islander
Location
Emerald Isle NC
Those are just 8 no-nos. And each of those 8 "foods" have substitute choices. I started the exercises first and now I'm gradually easing into the diet until things I already have in stock are gone as I don't want to waste anything. And nothing I have is all that bad. I usually make wise choices when shopping for fridge and pantry items anyway.

I am also now taking a Vitamin B Complex for energy. It's not all that radical from the norm unless you consider a close-to-vegetarian is radical. The only things on the list I haven't cut out are corn tortillas and caffeine since I like fish tacos and coffee. Oh, and I have some "super bread" from Trader Joe's that has wheat in it...I will be cutting out wheat. I'll buy almond flour tortillas and rye bread instead.
 


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