Improve Your Walking After Stroke — A Simple, Safe Routine You Can Start at Home
Hey Fam!
This newsletter walks you through exactly how to improve both standing stability and the swinging of your leg — the two essential parts of walking.
My new video breaks this down in a simple, safe way so you can start practising at home, even if you’re currently unsteady.
💡 Understanding the Walking Cycle
Walking has two major phases:
1. Swing Phase — bringing your leg forward
This is when your foot leaves the ground and moves ahead.
The key muscles here:
Hip flexors
Lower abdominals
Ankle dorsiflexors (lifting the foot)
2. Stance Phase — standing and supporting your body weight
This is when your leg holds your body upright.
This phase makes up 60–70% of walking, and is the first area we usually train in stroke rehab.
The key muscles here:
Hip abductors (side hip muscles)
Glute muscles
Core/trunk stabilisers
When these are weak, people feel wobbly, lean to one side, or can’t shift their weight well.
🦵 Two Types of Exercises You Need
1️⃣ Standing Stability Exercises
These help you feel more secure when you put weight on your leg.
✔ Standing Hip Abduction (with support)
– Hold onto a table or kitchen counter
– Gently move the leg outward
– Keep trunk straight, no leaning
✔ Weight Shifting Practice
– Hold onto support
– Shift weight left and right slowly
– This builds confidence and balance
2️⃣ Improving the Swing Phase (Leg Forward Control)
These help you lift your leg better and avoid dragging the foot.
✔ Supported Marching
– Use a chair or countertop
– Lift one knee up at a time
– Slow, controlled movements
✔ Forward Step Training
– Hold onto support
– Step forward with control
– Return to start position slowly
These exercises retrain the muscles your body needs to take a smoother, easier step.
🛡 Safety First
Always:
Use stable support (walls, counters, railings)
Stop if you feel pain
Move slowly and with control
Don’t train when overly fatigued
📅 A Simple Weekly Plan
Do these 3–4 times a week, aiming for:
3–5 sets
8–15 reps per exercise
Consistency is far more important than intensity.
🎥 Watch the Full Video
I guide you step-by-step through everything above
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📝 Final Note
You can improve your walking after a stroke, start off with these simple exercises for stance first followed by swing phase exercises.
With the right technique, the right muscles, and a safe routine, your walking can become smoother, lighter, and more confident.
With kindness,
BP