If you have been noticing tingling, numbness, burning sensations, or a “pins and needles” feeling in your feet or hands, you are not alone. For many people, these symptoms start subtly and gradually become harder to ignore. It might begin as a slight change in sensation when you walk barefoot on tile flooring. Or maybe you notice that you feel less steady on stairs, you are tripping more often, or you do not trust your balance as much as you used to.
These symptoms are often connected to neuropathy, a condition that affects the nerves and how they communicate with the rest of the body.
At South Jersey Physical Therapy, we meet many people who feel confused or even discouraged about neuropathy, especially if they have been told that nothing can be done. The truth is that while neuropathy can be complex, there are practical steps that may help you move with more confidence and feel more in control of your daily life.
This blog will walk you through what neuropathy is, why it happens, common symptoms to watch for, and how physical therapy may help support your comfort, strength, and movement.
What Is Neuropathy?
Neuropathy is a broad term used to describe nerve damage or nerve irritation. Most commonly, people hear the term “peripheral neuropathy,” which refers to changes in the peripheral nerves. These are the nerves located outside the brain and spinal cord, traveling into the arms, hands, legs, and feet.
Nerves have important jobs. They help your body:
- Send signals for movement (motor nerves)
- Send signals for sensation (sensory nerves)
- Regulate functions like blood pressure, digestion, and sweating (autonomic nerves)
When nerves are irritated or not functioning normally, the signals can get “fuzzy,” delayed, or misinterpreted. That is why neuropathy can feel different from person to person.
Common Neuropathy Symptoms
Neuropathy symptoms often start in the feet, but they can also appear in the hands and legs depending on the cause.
Some of the most common symptoms include:
- Numbness in the toes or soles of the feet
- Tingling or pins and needles
- Burning or sharp sensations
- Sensitivity to touch, even from socks or bedsheets
- Feeling like you are walking on “cotton” or “pebbles”
- Reduced balance or stability
- Muscle weakness in the feet or ankles
- Difficulty walking longer distances
- Increased tripping or stumbling
For many people, the most frustrating part is that symptoms may come and go, or feel worse at night. Others notice symptoms are stronger after long periods of sitting or after being on their feet all day.
What Causes Neuropathy?
Neuropathy is not always caused by one single event. It can develop over time, and sometimes multiple factors contribute.
Some common causes include:
Diabetes or Blood Sugar Changes
Diabetic neuropathy is one of the most common types. Changes in blood sugar can affect the nerves over time, especially in the feet.
Vitamin Deficiencies
Certain vitamin deficiencies, such as B12, may impact nerve function.
Compression or Irritation Along the Spine
Sometimes neuropathy-like symptoms can come from irritation of nerves in the lower back or neck. People may feel symptoms in the leg or arm, but the root cause could be happening closer to the spine.
Past Injuries
Old injuries to the ankle, knee, hip, or lower back can affect how the body moves and how the nervous system responds over time.
Medications or Medical Treatments
Certain medications or treatments may contribute to nerve symptoms as a side effect.
Poor Circulation or Reduced Activity
When people move less due to discomfort or fear of falling, the body can become weaker, and symptoms can feel more noticeable.
Why Neuropathy Can Affect Balance So Much
One of the most important things to understand is this: your feet are one of your body’s primary sources of balance feedback.
When your feet can clearly sense the ground, your brain receives constant information about where you are in space. This helps your body react quickly.
But when sensation is reduced, the brain does not get clear feedback. You may start compensating without realizing it by:
- Looking down at your feet while walking
- Walking slower
- Avoiding stairs or uneven surfaces
- Gripping with your toes
- Taking shorter steps
- Feeling stiff in the hips or low back
Over time, these compensations can create new aches and limitations, which is why neuropathy can affect the whole body, not just the feet.
Can Neuropathy Improve?
That depends on the cause and how long symptoms have been present. Some nerve changes are reversible, and some are not fully reversible, but improvement is not an all-or-nothing situation.
Even if nerve sensation does not fully return, many people can still improve:
- Strength
- Balance
- Coordination
- Walking confidence
- Endurance
- Daily comfort
- Fall prevention
This is where physical therapy can play an important role.
How Physical Therapy Can Help Neuropathy
Physical therapy for neuropathy is not simply about stretching. A good plan typically focuses on helping your entire body move and respond better.
At South Jersey Physical Therapy, we often focus on:
1. Improving Strength Where It Matters Most
Weakness in the calves, ankles, hips, and core can make neuropathy feel worse because the body becomes less stable.
Strength training may help restore confidence and control during everyday movements.
2. Balance Training and Stability Progressions
Balance exercises are not just “standing on one foot.” They can be customized based on your current comfort and safety level.
Training may include:
- Safe balance drills with support
- Step-ups and controlled weight shifting
- Walking drills for coordination
- Surface changes to train stability
- Fall prevention strategies
3. Gait and Walking Support
Many people with neuropathy change their walking pattern. Sometimes they shuffle, widen their stance, or walk more stiffly.
Improving gait mechanics can reduce strain and build confidence again.
4. Mobility Where You Need It
If your ankles, hips, or back are stiff, your body has fewer options to move well. That can increase pressure on certain joints and tissues.
Mobility work can help the body move more efficiently.
5. Education and Practical At-Home Strategies
One of the most helpful pieces is simply understanding why things feel the way they do.
A plan should help you know:
- What to avoid
- What activities are safe
- What sensations are normal vs concerning
- How to pace your day
- What you can do when symptoms flare
Everyday Tips That May Help Neuropathy Symptoms
Here are a few general strategies that many people find helpful:
- Take short walks consistently instead of long walks occasionally
- Avoid sudden increases in activity
- Wear supportive footwear, especially outside
- Use a night light to reduce fall risk
- Practice gentle ankle movement daily
- Strengthen your hips and calves gradually
- Focus on consistency, not intensity
If you are unsure what applies to you, that is where professional guidance matters.
When Should You Get Help?
If you are noticing any of the following, it is worth getting checked:
- You feel less steady than you used to
- You are avoiding activities due to fear of falling
- You are tripping more frequently
- Symptoms are spreading or worsening
- You feel weaker in the feet or legs
- Your confidence has dropped
You do not have to wait until it becomes severe.
Ready for a Clear Plan? Book a Free Discovery Visit
If you are dealing with neuropathy symptoms and want clear guidance on what to do next, we are here to help.
At South Jersey Physical Therapy, we offer a free discovery visit so you can talk with our team, share what you are experiencing, and learn what your next best step could look like.
Book a session and learn simple strategies to reduce pain, improve mobility, and keep moving with ease: Free Discovery Visit | South Jersey PT, Hainesport, NJ
