Numbness and Tingling in Your Legs And Feet - Dr. Vivek Joshi

hi this is Dr VI and in this video I'm going to share with you simple six exercises that are going to be very very effective if you have numbness in your feet if you feel tingling sensation in your feet if you feel any kind of pain in your feet if you are suffering from diabetic neuropathy just try these exercises simple things but very very effective I want you to try them for a few days come back to this video and write your feed feedbacks in the comments down below because I am sure that these exercises

are going to help many of you because I have tried it on many of my patients and almost all of them have got good results so that's why I'm sharing with you also hope this video will be helpful for you first exercise is just you have to sit on a stool or on a chair just sit comfortably and then as you can see in the video you have to move your legs this is like a warm-up exercise but it's going to be very very effective what you have to do you you can see the movement

it's going up then straight then down and lifting our heel this is the three step 1 2 3 1 2 3 this you have to repeat for 15 times at least and this exercise will improve the blood circulation plus it is very good exercise for your Cal muscle also this exercise can also help in reducing little bit of blood sugar levels also I'm not claiming that this is going to reduce blood sugar level this is the treatment no but this exercise actually actually yes it reduces a little bit of blood sugar also why because you

are working on your calf muscles and this muscle stores energy as glycogen also so if you'll be using the energy that's stored over here your glucose level will fall simple but it's very effective it's going to improve the blood circulation of your leg so give it a try first this exercise second one for this we need a ball just take a hard ball and just put it under your feet as you can see in the video now you have to move this ball in lateral Direction forward and backward clockwise Direction and anticlockwise Direction you have

to move this ball but make sure that you are not moving it too fast and make sure you're not moving it too slow also so it should be like relaxed rhythm in which you are just playing with this ball put a little bit pressure don't just put your feet on it put pressure on it make your feet to rest on the ball and then do these massages do it on the interior side also and in the lateral side of your feet and while doing this exercise have all of your focus on your feet how you're

feeling is there any specific point where you are feeling more pain or the point which is more tender if you find this point then do a good massage of this point pay special attention to this point do this for a few days you'll feel that the pain in this area has subsided it doesn't hurts if you compare with the pain that you have feeling on the first day after fifth or sixth day pain is going to be reduced a lot and you will be able to move this ball freely in this area we want to

train these untrained muscles we want to have good blood flow this is what we need so that's why you have to do this exercise every single day and these exercises should be done on both the legs even if you are feeling that only your right leg ised no you have to do this on the left leg also then only there will be symmetry in the body so you have to do it on both the legs now what you have to do is move your ball towards your toes and now try to hold this ball with

your toes try to hold it and if you can hold it then try to lift it this is like a whole workout for your legs you're going to feel that you are doing hard workout for your feet for your toes this is what we want we want good circulation we want the muscles over there to be more active to be more stronger and these things will actually help you so do this try to get hold of that ball and try to lift it maybe this is not going to happen but this is what we are

aiming for and this is what's going to give strength to our feet so do it so do it every day how much time 5 to 10 times minimum try to do it on both the legs and after this exercise now shift your ball towards your ankles and hold this ball in between your ankles and press press your ankles on this ball you have to just apply a good pressure while applying the pressure you'll feel good effect on your thighs you'll feel that your thighs are burning you'll feel that it's kind of an exercise yes that's

why we are doing it but if you feel any kind of discomfort or pain in your knee joint this means the angle is not right you have to shift the ball a little bit forward or backward find the right angle for yourself and just press this ball after pressing this ball now lift this ball try to lift it it's going to be very interesting just lift it and hold it as much as you can it can be for 5 seconds it can be for 10 seconds after that just release the ball and repeat this holding

movement at least five times this will help so now we are done with the exercises in the sitting posture now we have to lay down and after laying down just just fold your legs and now just do a warm up the same as we have done when we were sitting just warm up like 1 2 3 1 2 3 like this so try to do in the same way when you are lying also this will be the warmup now let's talk about the exercise for this what we need is a towel or blanket or anything

that can give little bit height to your feet now place this towel or cloth as you can see in the video so that your toes are a little bit higher now what you have to do this is going to be very interesting just try to pull that towel towards yourself or the cloth towards yourself do it from one leg then from another leg it's going to be hard in the starting but give it a try you'll feel that again this is so good exercise for your feet keep on doing it keep on doing it as

much as long you want or as your tall finishes then just end this exercise the main thing is to do it every single day this exercise will be very very helpful for you now the last exercise that you have to do is just free your legs and just lie down and after this now you have to stretch this last stretch is going to be very helpful for your lower back pain for your hip joint and for whole of your leg very simple yet very effective what you have to do is just move your toes outside

and then inside outside hold for a few seconds and then inside hold for a few seconds when you will be pushing your feets outside you should stretch your body stretch your spine just just stretch your feet well and you'll feel that it's giving relaxation to your lower spine also so stretch well and then back stretch well you'll feel that your shin bone and your thighs everything is getting so good stretch it's very good for your knee joint also this simple stress do it this simple stretch do it for 15 to 20 times and here we

will finish our exercises do it I'm saying again do it for a few days come back write your feedback because these things will be helpful also remember that vitamin D3 and vitamin B12 are very very essential if you want healthy nerves if you want your joints and your bones to be stronger so you should check the levels of vitamin D3 in your body and vitamin B12 also if my general recommendation is hold your vitamin D3 levels between 70 to 80 if they are 30 35 40 try to increase it then only you will have much

better bones and much better nerves and plus vitamin B12 is going to play a crucial role in this check your vitamin B12 levels also and they should be near to 350 if they are less this means you have to increase your vitamin B12 levels I hope this video will be helpful for you and if it helps give this information to other people also share this information with people who are in need so that we all can be healthy together see you in next video within big smile up to the time smile more stay happy stay

healthy