How you walk can have a significant impact on your overall quality of life. If you’re struggling with mobility, gait training physical therapy can be a game-changer. Gait refers to your walking pattern. Gait training is a type of physical therapy that’s designed to help improve your walking pattern by addressing underlying issues. It can help reduce your risk of falls and injuries.
To fully appreciate the benefits of gait training, it’s helpful to understand the gait cycle. This is the sequence of movements that happen with each step you take, starting and ending with the same foot’s heel hitting the ground. The gait cycle flows through the following stages:
Initial contact — This is the initial contact that starts when your foot touches the ground.
Loading response — This is also called the flat foot phase, when your leg prepares to accept the load of your body.
Midstance — This marks the start of total, single-limb support.
Terminal stance — This phase starts with single-limb support and ends in double-limb support as the opposite limb makes contact with the ground.
Pre-swing — This happens during double-limb support and your weight shifts from the forefoot to your toes.
Initial swing — This is the point when your leg begins to move forward and you transition to single-limb support on the opposite leg.
Midswing — This is the part when your leg “swings” forward and your shinbone is vertical or perpendicular to the ground.
Terminal swing — The final phase of the gate cycle begins when your shinbone of your “swing limb” comes out of its vertical position and ends when your foot touches the ground.
Effective walking needs the harmonious working of your:
Nervous system
Musculoskeletal system
Cardiovascular system
Respiratory system
Who can benefit from gait training?
Anyone who is experiencing difficulties with their walking pattern can benefit from gait training physical therapy exercises. Causes of abnormal gait can include:
Arthritis
Joint replacement
Broken bone
Sports injury
Aging
Spinal cord injury
Multiple sclerosis
Cerebral palsy
Brain injury
Gait training exercises that are used in physical therapy
Gait training exercises can help you take steps toward a smoother walk. These exercises can help strengthen your legs, improve your balance and make walking feel easier. Your physical therapist will assess your specific needs and create a personalized exercise plan that will address your needs and help you meet your goals. Gait training exercises that can help you include:
Knee extension — Knee extension exercises can help strengthen your quadriceps muscles, which are used in both the swing and stance phases of gait.
Sit upright in a chair with your feet flat on the floor. Extend one leg out straight, keeping your knee locked. Hold the stretch for a few moments and then slowly lower your leg. Repeat with the other leg. Continue alternating to complete repetitions as directed.
Seated marching — Seated marching can be a great exercise to engage your hip flexor muscles, which are used during the swing phase of your gait.
Sit upright in a chair with your feet flat on the floor. Lift one knee toward your chest, keeping your foot flat. Lower your leg back to the starting position. Repeat the exercise with your other leg. For an added challenge, you can add arm movements opposite of your leg. Complete repetitions as directed by your physical therapist.
Single-leg stance — A single-leg stance can be a great way to improve balance, stability and strength for the stance phase of your gait.
Stand near a stable surface in case you need to hold on for support. Lift one foot off the floor and hold the position as long as you can. Keep your back straight and engage your core. Repeat the exercise with the other leg. Gradually increase the time you hold the pose. Repeat the exercise as directed by your physical therapist.
Sidestepping — Sidestepping can help strengthen your hip abductors, which help stabilize your pelvis during the stance phase of your gait.
Stand with your feet shoulder width apart, facing a wall for support if needed. Step to the side with one foot; then bring your other foot to meet it. Step back to your starting position. Repeat on the other side. Continue to do the exercise as directed by your physical therapist.
Sit-to-stand — Sit-to-stand exercises can improve the strength you need for walking and help you stand up more easily. This improvement can be particularly beneficial for standing up from low chairs or soft couches, which can further boost your mobility.
Sit on a sturdy chair with your feet flat on the floor. Using your legs, not your arms, push yourself up out of the chair to a standing position. Using slow and controlled movements, lower yourself back down. Repeat as directed.
Backward walking — Practicing backward walking can help improve your hamstring flexibility, quadriceps activation and overall coordination. Switching from forward walking, which is a heel-to-toe motion, to backward walking, which is a toe-to-heel pattern, can help challenge your lower extremity muscles and joints in new ways. These challenges can help improve your gait.
Start by finding a safe, open space. Take small steps backward, focusing on your toe-to-heel contact. Keep your balance and core engaged. Start with short distances and gradually increase. Repeat the exercise as many times as directed by your physical therapist.
Be sure to consult with your physical therapist or health care provider when trying new exercises or devices, especially if you’ve suffered a stroke or injury or have an underlying disorder that has impacted your mobility. These are just a few examples of gait training exercises that your physical therapist may recommend for you. Be sure to tell your physical therapist if you experience any pain or discomfort doing these exercises. They can adjust your exercises or observe you doing the exercise to ensure that you’re doing it correctly.
Take your first step to smoother movement with KC Rehab
At KC Rehab, we understand the challenges that are associated with gait difficulties. That’s why we offer specialized gait training programs tailored to your unique needs. Our experienced physical therapists provide compassionate and comprehensive care to help you improve your walking ability and overall quality of life. Let us help you take confident steps toward a better you.
Contact our team today for more information or to schedule an initial appointment.
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