Living with neuropathy can feel like your world has shrunk because you can no longer move like you used to. What was once the simple act of walking now feels uncertain,...
Living with foot neuropathy can feel like you’re constantly walking on unsteady ground – literally. When your feet aren’t sending the right signals, it starts to feel like every step becomes a gamble. The numbness, tingling, and burning pain you’re feeling can cause you to lose your balance unexpectedly. If you’ve already experienced a fall, you know how quickly life can change in a moment.
But here’s the silver lining – you’re not powerless. With the right strategies, tools, and help, you can reduce your risk of falling and reclaim confidence in your movements.
Understanding the Link Between Foot Neuropathy and Falls
It’s common to feel like you’ve become more clumsy when you have foot neuropathy, but this isn’t the case at all. The word clumsy implies a level of awkwardness in movement, and it often has negative associations. You’re not clumsy - you’re dealing with a medical condition that is essentially your nervous system misfiring, and it can affect how you move.
The unsteadiness you feel with foot neuropathy isn’t your fault, but knowledge is power, and understanding the “why” behind it can help you put a more secure foot forward.
Peripheral neuropathy affects the nerves, which carry messages between your brain and limbs – in this case, your feet. When neuropathy targets your feet specifically, it can cause:
- Diminished feelings and sensations, making it more difficult to feel the ground beneath your feet
- Disrupted sense of body position
- Muscle weakness and instability – many people don’t realize at first how much neuropathy affects muscle groups
- Significant pain with movement, which alters your posture and gait
Lower limb and foot neuropathy is associated with a higher risk of falls, and these changes can make mobility especially challenging. For people with neuropathy, uneven surfaces, stairs, and low-light conditions are especially dangerous due to the increased risk of falls and injuries.
Knowing this is the first step to understanding what you can do to work with your body and your environment to prevent and avoid falls.
Strengthen Your Body & Support Your Feet
Building strength and stability is one of the most effective ways to counteract the destabilizing effects of foot neuropathy. While neuropathy can make each step feel a little uncertain, you can improve balance and coordination with gentle, targeted exercise.
For example, focusing on core strength and building strength in the abdomen, back, and pelvis is key to fall prevention. Simple exercises, like a few seated leg lifts, can help stabilize movements and improve balance.
Stretching and exercises that support healthy circulation can help to improve blood flow to your feet, which can slow down the progression and improve neuropathy symptoms. Working with a neuropathy care provider or physical therapist can help you improve strength, balance, and movement to avoid falls.
Footwear Matters
The shoes you wear are your foundation, especially with foot neuropathy. The wrong footwear can increase your risk of tripping, slipping, or losing balance. But the right pair can offer stability and help improve your posture.
- Choose supportive shoes with firm soles, arch support, and a wide base
- Always choose non-slip soles for better grip on smooth surfaces
- Avoid high heels, flip flops, and overly flexible soles
- Always make sure your shoes fit properly
- Consider orthotics to help correct gait issues or provide extra cushioning for sensitive feet.
Home Safety Tips for Neuropathy-Related Fall Prevention
Your home should be your sanctuary, the place you return to for comfort, peace, and rest. Unfortunately, if you have foot neuropathy, your home can also become a hazard zone. Clutter, poor lighting, and slippery surfaces are just a few examples of in-home factors that can increase your risk of falls.
Even a minor fall can become serious for someone with neuropathy. While neuropathy is a condition that can affect anyone at any age, the prevalence does increase in older populations. For the elderly, a minor fall can be life-changing.
This is why preventing falls is so important. Fall prevention isn’t about fear – it’s about creating an environment where you can live and move with more freedom. It’s about walking through your home with confidence, and reclaiming comfort and security in your environment.
Preventing falls can be as easy as making a few simple changes to your home. These home safety tips are a good place to start.
Clear the Clutter: Cluttered spaces create more potential opportunities to trip and fall. Clear clutter out of your living space as much as possible, especially floor clutter in areas where you’re mobile. This includes loose rugs, cords, toys, and piles of laundry that can trip you up. Wide, unobstructed walkways are best for safe mobility.
Improve Lighting: Fall risks linger in shadows and unlit spaces. Consider adding night lights in hallways, bathrooms, and bedrooms for safe nighttime mobility. Use brighter bulbs in key areas of your home to reduce shadows and improve depth perception.
Use Contrasting Colors to Improve Depth Perception: Using contrasting colors on steps or thresholds provides a clearly defined, visual distinction that can help you easily identify changes in elevation.
Consider Grab Bars and Railings: It’s a good idea to install bars and railings in high-risk zones, such as staircases and bathrooms. Consider adding grab bars near the toilet, shower, and on both sides of any stairs in your home.
Add Padding to Furniture Edges: Add padding to sharp corners, such as the corners of counters and coffee tables. This can help prevent injury should you stumble.
Use Non-Slip Mats: The kitchen and bathroom are two of the most dangerous places for falls in your home. Non-slip mats with rubber backing help prevent sliding and potential falls.
Rearrange for Accessibility: Store your most used items in a location that is easy to reach. For most people, this is at about waist height to avoid unnecessary reaching and bending that can throw you off balance.
Place Chairs and Furniture Strategically for Resting: Dizziness and fatigue are also symptoms that can be associated with neuropathy. Place chairs at “resting spots” along halls and larger rooms in your home.
Use a Reacher or Grab Tool: Use a tool to grab things that are out of your reach, rather than standing on a stool, ladder, or chair to reach them.
In addition to taking these steps to make your environment safer, it’s important to be mindful of how you’re moving with foot neuropathy. Give yourself permission to pause before you move, whether it’s standing up or changing directions. A brief pause before movement can help you stabilize yourself.
Also, avoid multitasking while walking and use mobility aids if needed. Canes, walkers, and walking poles are excellent tools for providing extra support. Don’t hesitate to use them – these are tools of empowerment, not weakness.
Partner with Your Neuropathy Care Provider
Neuropathy isn’t something you need to navigate alone. Find a care provider, knowledgeable in neuropathy treatment, to become your ally in managing symptoms, preventing falls, and improving your quality of life. Today, there are effective treatment options to ease and even heal neuropathy in natural, gentle ways.
Living with neuropathy doesn’t mean surrendering your independence. By understanding how neuropathy can affect your balance, making small changes to your environment, and partnering with a neuropathy care provider, you can take proactive steps to stay safe, steady, and on your feet.
