Your nerves are a series of long fibers where messages travel from the brain to outlying areas, and vice-versa. When impingement occurs, the nerves become narrowed due to inflammation and swelling from surrounding structures, like the muscles, tendons or bones. This disrupts messages to and from the brain, resulting in pain, numbness and tingling. To combat this, healthcare organization Kaiser Permanente has outlined exercises that can relieve the pressure of some kinds of nerve impingement. Performing these exercises regularly can help to relieve pain.
Midfoot Calf Stretch
Midfoot impingement can cause pain on the top or sides of the foot. To combat this, perform calf-stretching exercises to help relieve tension in the foot. To begin, stand an arm's length away from a wall with your feet shoulder-width apart. Lean into the wall --- you can place your hands on the wall for balance --- and step forward with your right leg, leaving your left leg behind you. Keep both knees straight and lean forward until you feel the stretch in your left calf muscle. Hold the stretch for 30 to 60 seconds, then switch to the left side. Repeat twice daily.
Hamstring Stretch
Spinal stenosis, a degenerative condition where the spinal canal narrows, causes nerve impingement. To help combat this, perform a hamstring stretch. Begin by lying on your back with your feet on the floor. Lift your right leg, and place your hands on the back of your leg behind your right knee. You should feel this stretch in the back of your thigh. Hold the stretch for 20 seconds, then switch to the opposite leg. Complete three repetitions on each leg.
Pelvic Tilt
Another exercise to relieve spinal nerve impingement is the pelvic tilt. To perform this exercise, lie on your back with your feet on the floor. Contract your stomach muscles to lift the pelvis in a C-shaped curve toward your head. Hold for 20 seconds. This exercise should stretch the lower back. Slowly lower down and repeat three times.
Hip Flexor Stretch
This Kaiser Permanente exercise uses the pelvic tilt to stretch the hip flexors. To perform, lie on your back on a bed or couch. Place both feet on the couch, then tilt your pelvis to achieve the pelvic tilt position. Now slowly lower the leg closest to the side of the bed over the edge, maintaining the pelvic tilt position as much as possible. You should feel a stretch in the front of the hip, where your hip flexors are. Hold for 20 seconds, then release the pelvic tilt and switch to the other leg. Repeat for two additional sets.
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