3 Exercises That Can Improve Gait and Balance
One of the top causes of injury for many amputees is losing balance, leading to falls. Struggling with balance makes it hard to get through the day without risking a fall.
Physical therapy is the most effective way to improve any issues with balance and gait, reducing your fall risk. The good news is that there are some exercises you can do at home to help improve your balance and gait. However, please consult with your primary healthcare provider first.
Heel-Toe Raise
-
Sit in a chair and plant your foot on the ground.
-
Raise your toes from the floor, leaving your heel planted.
-
Then raise your heel, leaving your toes planted.
-
Alternate between raising your toes and heel a few times.
Knee Raises
If you don’t think you can lie flat on the floor and get back up easily, we recommend doing this exercise on the bed.
-
Lie flat on your back on a mat or the floor.
-
Raise your knees toward your chest. You should feel your core engaging with this move.
-
Hold this position for a few seconds, then lower your legs back down.
-
Repeat this move 10 to 15 times, this exercise can be performed with or without your prosthesis for both above and below knee limb loss.
One-Foot Stand
This exercise trains the muscles in your core and legs to respond to shifts in balance. If you feel unsafe performing this activity alone, please ensure that someone is present to assist you.
-
Use a sturdy object, like a chair, a countertop, or a wall, for support.
-
Stand on your prosthetic leg and raise your sound side leg off the ground for one minute.
-
Repeat this move on the other leg.
You can do these exercises first thing in the morning as a way to wake up your body. These can also be done during work breaks or whenever you need to move your body.
If you have other concerns or want more exercises, we highly recommend consulting your physical therapist. They can create a personalized plan for you.
