How can I help myself?

As the effects of medication on gait improvement are limited it is important to look at how you can help yourself by adjusting the way in which you walk, and by using some of the cues which can help. You may find the following suggestions helpful:

• look forward as you walk, not down at your feet
• focus on maintaining good, upright posture when walking
• increase awareness of your posture by standing against a wall with your head, shoulders, hips and heels all making contact with the wall
• lift your toes and place your heel firmly on the ground after each step - this will help you take longer steps
• practice taking long strides, keeping focussed on stride length so that it does not gradually shorten
• concentrate on swinging your arms at your side
• avoid walking and doing something else at the same time, eg talking
• avoid shoes with a high heel and those with a crepe sole as these may ‘catch’ on the ground
• use auditory, visual and cognitive cues: rhythmical counting can help keep your stride even; marking a line to step over can initiate walking; imagining lines on the floor of a confined space can help prevent loss of balance or freezing
• follow a programme of exercises to extend the flexor muscles (muscles that close joints) and strengthen the extensor muscles (muscles that open joints) as this should help with maintaining an upright position
• do stretching exercises each day to improve mobility and counteract any rigidity or stiffness
• try different techniques to reduce freezing.

 

 

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