1 Important Exercise to Improve Walking Balance and Distance
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- เผยแพร่เมื่อ 13 พ.ค. 2024
- Do you want to improve your walking balance, distance and endurance after a stroke, parkinsons disease, spinal cord injury or multiple sclerosis? If so, you might want to pay attention to your ankle dorsiflexors. These are the muscles that help you lift your toes and foot off the ground. According to a recent study, strengthening these muscles can significantly enhance your walking activity and social participation. It could also improve the knee pain when you walk or run. In this video, I’m going to show you how to do that with a simple and effective exercise program that targets your tibialis anterior, the main ankle dorsiflexor muscle. So, stay tuned and let’s get started.
1. **Ankle and Foot Up Stretch**: This stretch improves the range of motion of your ankle. To do this stretch, you need to:
- Sit on the floor or a chair with your leg extended in front of you.
- Loop a belt around your foot and hold the ends with your hands.
- Place a small pillow under your lower leg to prevent your heel from rubbing on the ground.
- Pull your toes toward you with the belt, feeling the stretch in your shin and ankle.
- Hold for 15 to 30 seconds, then relax.
- Repeat 3 to 5 times on each leg.
2. **Toe Raises**: This exercise strengthens your tibialis anterior and other muscles and tendons along your shins. To do this exercise, you need to:
- Stand or (sit down if you don't have good balance)with your feet flat and your back against a wall.
- Lift your toes off the ground as high as you can, keeping your heels on the floor.
- Hold for a few seconds, then lower your toes back to the ground.
Repeat 10 to 15 times, or as many as you can comfortably do.
3. **Cuff Weight Toe Raise**: This exercise adds resistance to your ankle dorsiflexion movement. To do this exercise, you need to:
- Attach a cuff weight around your ankle. Start with a light weight, such as 1 or 2 pounds, and increase it gradually as you get stronger.
- Sit on a chair with your feet flat on the floor.
- Lift your foot off the floor, bending your knee slightly.
- Move your foot up and down, flexing and extending your ankle.
- Do 10 to 15 repetitions on each leg, or as many as you can comfortably do.
Links:
Ankle weights: amzn.to/3SgOWQP
Article: www.researchgate.net/publicat...
Chapters:
0:00 Intro to Video
0:49 What is neglected by therapists
1:01 Why exercise it
1:49 Anterior Tibialis stretch
3:45 Anterior tibialis Exercises
5:39 Weighted Toe Raises
8:30 Standing Toe raises
9:50 Outro
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.
Strategy I’m 74 and was diagnosed with multiple sclerosis several months ago. My balance is the main issue so I have started using a cane when I leave my apartment. But I also become tired very quickly so I hope these exercises will help me walk more smoothly, not lose my balance, and regain my strength. (I was active in my youth and even danced and taught ballet.) 🙏🏻
Strategy
To everyone reading this, I sincerely pray for that whatever is causing you pain or stress will pass. May your negative thoughts, excessive worries and doubts disappear, replaced by clarity and understanding. May your life be filled with peace, tranquility and love
Thank you for that prayer
@@SKILLSANDWELLNESS.
Thank You
L-Threonate Magnesium - for clear thinking. 🙏🏼👋🏼
Thank you for your prayers
Strategy. Thank you. I pray I can walk again.
I'm 74 years old and am trying to get into better health after pandemic isolation and inactivity. Now I'm walking up and down hills in my neighborhood. I notice that these muscles in my shins are stronger on my right leg. I think it might because of driving my car. The left leg just sits there, while the right foot and leg are constantly moving on the accelerator and the brake. The walking is helping my legs to even back out after 3 weeks of intentionally doing 9 miles a week .
Strategy.
Strtegy
😢😢 nm.
God is good all the time he will always be with us doing the good and bad times. But we are so quick to leave him doing the good times.. May the almighty continue to bless you will be praying that your left leg get on key with the right. ❤ God bless.
Wow. That it very inspiring
Strategy
I notice my right leg seems shorter than my left one.Iwas in an accident several years ago but use to walk alot afterwards. I stop walking and I started gaining weight. Depression started getting the best of me so I started using the Chinese methods with has helped me alot.AMEN
Hi... STRATEGY... Thank u for this. Am hemiplegic, can walk now but doing it hardly. Am hoping this will help me to walk 100% in Jesus Name, Amen. GOD bless u🙏😘
Hi STRATEGY!.I AM TRYING❤
Strategy !
Strategy! 😊 My husband had C3/C4 surgery for compressed spinal cord. He was literally paralyzed and now is walking without any assistance. We both will be doing these exercises to help Thank You!! ❤
WOW just had Anterior Cervical Discectomy Fusion surgery on my C-3 C-4 on my neck due to back to back accidents in Jan/Feb '22 being rear ended both times. My surgery just passed August 23 of this year. Good luck and God Bless you and your husband. I have other illnesses but thank God/Goodness I'm still moving although in daily pain last couple years.
God bless 🙏 you and your husband and keep it Moving!!!!🎉🎉🎉
I did some of these exercises during one of my PT’s.
Ganó you for sharing this !
Thanks for your help and may you be blessed!!!!
Thank you. You are a great teacher!
Every video u put out i look it up and do the exercise thank you watching from Suriname
Thank you! Working thru a stroke from 16 years ago. This really helps.
Blessings
STRATEGY!!! Thank you for these!
Thank you so much ❤ for these wonderful, helpful exercises!
It's Nov 5, 2023 5:32am. Strategy - Im so thankful i came across your video. My right foot drags due to a surgery at 5 on my ankle. Im 58 now The right foot drags. I've fallen in the street 3 times Thank you for this video.❤
I also had two falls due to this issue.
Strategy!!! ..... I'm so glad i found you. I'm 62 and need more stretching.
Strategy is great! Glad to find your channel. I plan to do these with my Mom. Also planning to search your other videos for more great tips like this. Thank you for creating the content. 🙏
Strategy to strengthen my foot, to keep from getting tired, and dragging itat the end of day. Thank you for your videos, they seem to come on timp.❤ 👍
Excellent Video! You have a wonderful and friendly manner and I appreciated the time that you took to explain and demonstrate the exercises. I have subscribed and look forward to more of your instruction.
Thank you for the video and knowing that there is help for your walking everyday. God Bless
Strategy. Exactly what I need to keep walking. Thank you.
Thank you for this video, I have difficulty walking, and you shade some light on different muscle to
strengthen my foot.it make sense to me. Will try.🙏🙏
Strategy, since having a foot injury six months ago my walking has deteriorated, affecting my back and legs. Your exercises have immediately alleviated the tightness in my legs and improved circulation. Shall continue doing them for sure. Thank you so much.
🎉😂😂🎉😂🎉❤❤❤❤❤😊❤😊😊❤❤😊😊😊😊
Thank you so much❤😊
🙏
Very informative. Started to do as you advised. Thank you ❤😊
AVATAR MEHER BABA KI JAI
Strategy- thank you for video. This is excellent advice and the exactly what is needed for my wife who is going through all the issues you mentioned after a nasty fall and a resultant brain injury.
Thank you so much for your kind consideration about us.
YES! Will follow this excise.
I'm 77years old, l want to improve my walking, without walking stick.
Coz, many older people are walking steadily.... feel unhappy about it.
Thank you again 🙏
Hello. Your channel greeted me this morning. I make sure to include foot and ankle exercises with my PT each time and it's a great STRATEGY to strengthen walking and balance. Over the past two years I started tripping and falling a lot. It's very scary. My OA affects my spine and I am doing what I can to avoid surgery. These exercises are like gold and working the shins and ankles have make me much stronger. Thank you
Pain dr injection in spine into spinal cord 2018 causing callous. Both feet useless. Went to over 10 drs...nothing =(code of silence) 3 hospital systems... 2 states... now 2023-4 pain meds + lyrica. STRATEGY. Found you = not PT, but OT. Started 12/28 following your lead. Some feeling and ctrl in both feet ankles to start ...burning and suffering still at night. Willing and determined
to do whatever is necessary to move forward to health. Was a runner for most of my life till injection. I appreciate your fresh insight to this debilitating issue...
Much Thanks,
Ron.
I have Complex Regional Pain Syndrome. It sounds like what you are describing. I have had to learn to walk twice. Long, PAINFUL story but I am still here. Still learning how to fight the pain. Was diagnosed in 2001😔Don’t give up hope.
I just discovered you and so glad I did. I know a lot of what you are teaching but a procrastinator so you have inspired me. I'll be following along with you to get into a routine. Thanks for thinking about us seniors.
Great job, your exercises are light &very helpful for knees strengthening.
A very interesting exercise! I have made it and made my legs strong. I am still on my 1 week routine. Thank you so much and God bless you more and always 🙏.
STRATEGY...GONNA TRY THIS. THANKYOU
Thanks,great help
@@annacaggi6241stratedy
Thanks will try it
Stragedy-thank you very much, I have watched many exercises for foot drop but I find this the most effective as I feel it in the shin muscle, it is also very convenient as a lot can be achieved while sitting down and working at computer or doing other jobs that can be done sitting down . THANK YOU .
Strategy!
Thank You so much for teaching Us this exercise. God bless you always.
Thank you very much for the clear instructions!
Strategy. Thank you, your videos are so inspiring and helpful. I have spinal stenosis and now have peripheral neuropathy in both feet which is making walking unstable. Now I understand how this will benefit my walking (you explain it clearly), I will be doing it every morning with my stretches. Lots of love to you.
Thank you for helping me I have spinal problem went to see neurologist and said I need surgery to fix it if I don't if I fall or get in car accident I can be paralyzed I have done my last physical therapy and doing exercise at home the foot exercise with straps I didn't do I'm walking around but I have to be careful but I like the extra tips you can give to help me improve on my pt thank you very much
I strongly appreciate it because after my last stroke which affected my cerebellum my balance has gotten worse and I dragging (walking extremely )slower
Bless you these exercises are really a big help.you have saved me. And encouraged me to keep going. I won't bore you with my story. I am blessed. Thank you.
Strategy... please keep the videos coming, they are helping me a lot!!
Very helpful brother. Thank you
Strategy - Thank you for the video! I just recently upped my exercises with a one pound weight. These exercises are perfect for me after a spinal cord injury! Definitely adding to my daily exercises.
❤
Stragedy
V
Thank you so much..will try it ..
Strategy...love it and thankful
Excellent discussion and doable for everyone, keep it up and long live.
STRATEGY. xx Since having a serious leg injury in 2020 I am not able to walk hardly, but will be certainly using these exercises. I really want to walk outside again with my walker instead of a wheelchair. Thank you so much. xxx
How’s your walking now? I hope you are better
Thank I have never seen this before
These exercises are so important for people with MS. I find it very diddicukt to walk - my left foot is a real problem. I'm going to do these toe lifts as I now realise that that is the problem. Thank you.
3D holly uyl
I'm like you, my left leg is my problem. I've been to so many physios, and I recently realises that some of them really don't understand, and they give us exercises for our problems that don't work.
I believe the toe lifts are the best exercises that will help our mobility.
Good luck everyone.
Thanks for the bed exercises feels good getting up in the morning.
Strategy❤ your exercises will help a lot of people especially the senior people like me who really need stretching their muscles and feet, this is very helpful, thank you again for having this kind of exercise!!!
Thank you for sharing this video ..we have to do the exercises at a slow pace to follow you. Your videos are very helpful.
My affected leg the foot and toes still stiff hopefully I get to do this exercise 🙏
Thank you. I had covid in 2020 and lost strength in my leg muscles. I aim to add these exercises to my daily routine😊
Thankyou
So enjoyable to watch you. What exercises do you recommend for someone with post polio syndrome? The left leg is stronger than the right leg. The right hip glutes have no strength at all, thereby the need to use crutches. Thank you and God Bless! 🙏
Even i feel the same 65yrs age
Thank you! I noticed 1 comment said they had lost strength in the left leg. I did not have covid but noticed a def weakness/tiredness and balance loss in my left leg and discomfort immenating from a point up near my back close to my spine. I saw a doctor and he said it wasn't my balance!? But couldn't answer what the problem actually was!? Any answers from you?
Really helpful, that too after knee replacement. Thank you🙏
Thank you! God bless!
Thank you so much for targeting an important & neglected theme in balanced walking!!
I am in USA
Thank you so much for your help today
You are very good professionally I appreciate all that you teach thankyou and God bless you abundantly
Awe. Thank you and God bless you too
Thank you,am going to include these exercises in my routine for better walking.You're doing a good job.God bless.
Strategy. Thank you for the exercises!
Awesome I need this thank you for your help all the best on your journey
Thank you so much I have been recovering from 24 stroke and I have been having a lot of problems with that because I have ruined many shoes
Thank you so much for Sharing g the above video. Very much needed . The problem i face is i am not able to raise my legs to the level you have told . Please suggest
Great to see someone emphasizing the importance of dorsiflexion.
Agree, in MS - drop foot Is not fun.
These exercises can retrain the brain or cause the brain to eventually find new signal pathways.
Trying squat exercises and wearing ankle weights might help greatly between MS attacks.
Thanks for your help.
STRATEGY, THANKS!
If you’re reading this comment, it’s too late, you’ve already been immensely blessed with an abundance of love, wealth, luck, health, joy, and whatever else your heart desires!! I’m so proud of you for surviving everything you’ve been through. This is your sign to go after what your heart most desires for the highest good, it’s your time....
Yes thank you god
To everyone reading this, I sincerely pray for that whatever is causing you pain or stress will pass. May your negative thoughts, excessive worries and doubts disappear, replaced by clarity and understanding. May your life be filled with peace, tranquility and love
Thank you so much I would like to know how to perfect my walking should we walk more or exercise more! I'm a stroke warrior
It has to be balanced. After doing the intentional exercises, walking should be done after 2 minutes of exercises
Thank you very much. These exercises helped me a.lot after a spine churgery .
Thanks for these exercises
🔔-🔔-🔔 Ding-Ding-Ding...... STRATEGY! Excellent lesson! Thank you!!
Thank you this is very helpful.
Thank you for the strategy
Strategy
Thank you I have been struggling with my balance for years
'STRAREGY' Thank you, much appreciated, God Bless!
Thank for the exercise we lack knowledge on this thanks once again
Good! Thanks! I’ll try to keep it going!
Strategy. Thank you very much 🎉
Thank you for your exercise
The program is so encouraging.
Thank you for making it so simple to do some excellent self help
Strategy. Thank you.
Stategy thank you for this very help full video will start it today
Strategy! Thank you for this video!
Bless you for sharing online. I had a hip replacement in October and I was so glad I saw you and when my therapist come by I going to share these movements with her cause it works for me also I have Vetigo.
Thank you for the good intentions Dr
Glad to come across your channel, and thanks for the nice tips ❤❤❤❤
THANK YOU SO MUCH
Stragery. Thank you. I will try these exercises!
Thanks Nathan fir another exercise
So helpful! Please continue with you videos
Thank you so much for sharing your knowledge God🙏🏻 bless you always…
Thank you good exercises...worth sharing
Strategy .thank you
I'm following your exercises you taught us. Thank you so much. God bless
God bless you too. Im here to help
Thanks for the good information
Strategy. Thanks 👍 very much I love it ❤
Strategy!! Thanks!
Thank you!
I have a friend that stumbles and falls. Scared the heck out of me!
She never mentioned this exercise. I am going to pass this on to her I will also practice to
Improve my walking.
Strategy!!! Great exercises.
Thank you, thank you, thank you!
Strategy. ❤ after left knee replacement, I acquired a horrible right foot plantar fasciitis va , X-ray-said bone spurs. Currently taking an antibiotic type med. reduced swelling. Currently stretching but not enough and after 2 week with some exercise pain coming back.
Mostly doing a type of runners stretch, ankle stretch.
Thank you.
I needed it
Thank you for this video.
This is great thank you.
I have been trying to do these exercises with physical therapy specialist then at home. My leg muscles are very weak.
Thank you for you true and honest and practical videos, maybe asking answers what exercises do you recommend for a fractured ankle on the mend?
Strategy; truly enjoyed the presentation in this video.
Thank you 🙏
Strategy. Thank you
Strategy!Thanks You are awesome