Article Published in AZCentral Healthy Living October 2012

Although walking and running seem like simple movements, they are a complex combination of neuromuscular and mechanical patterns. There are two phases of a gait cycle: the stance phase and the swing phase. To improve gait, you must train the neuromuscular system to function optimally through both of these phases. This requires simultaneous coordination of multiple joints and multiple planes of motion. You must have adequate strength, range of motion and timing in all the joints involved. Repeat the following exercises 10 to 12 times on each leg. As you do these exercises, stand erect and hold onto support if needed.

Hip Exercises

Side Step: Shift your center of gravity over one foot and lift the other foot off the floor. Move the lifted leg out to the side, away from your standing leg. Lower the big toe to the floor and then roll the rest of the foot down as you shift your center of gravity over the new foot. Push up off the other foot to balance.

Crossover Step: Balance over one foot and lift the other foot off the floor. Cross your leg in front of the standing leg and lower the toes down to touch the floor. Roll the rest of the foot down. Lift the knee again and return to starting position.

Knee Exercises

Hip Swing With Knee Extension: Balance over one foot and lift the other knee. Extend the knee, reaching your toes toward the wall in front of you. As you do this, reach the same-side arm backward and the opposite arm forward. Bend your knee and swing your hip behind you to about a 30-degree angle, switching the arms with it. Extend your knee again so your toes are pointing toward the floor behind you. The same-side arm will now be forward. Do not arch your back.

Stir the Stew: Shift your center of gravity over one foot. Bend the other knee and lift it in front of your body. Point your toes on the lifted leg. Rotate your lower leg clockwise as if you were stirring a big pot of stew. Practice making perfectly round circles both clockwise and counterclockwise, moving from the knee and hip.

Ankle Exercises

Point and Flex: Point your toes away from your body to straighten your ankle, then flex your ankle, bringing the toes toward your shin so your ankle is bent and your toes are curling back toward you.

Ankle Circles: Draw clockwise and counterclockwise circles with your foot, rotating from the ankle in a smooth motion.

Toe Exercises

Towel pickup: Stand barefoot and place a small towel on the floor in a loose pile. Balance over one foot and use your toes on the other foot to pick up the towel. Move the towel over to the side a few inches and then drop it to the floor.

Toe raise: Stand with your feet hip-width apart. Stabilize your core and shift your center of gravity forward over your toes. Push your heels off the floor as you shift your torso forward. Slowly roll your heels back down to the floor. Move with control.

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