Your Gait: Correcting the Way You Walk

Video Tutorials

The videos below demonstrate exercises that will help your daily activity, helping you to stay supple and flexible, reducing your niggly aches and pains. Equally importantly, these exercises will help whilst you are receiving podiatric treatment for foot and ankle pain and related problems.

The most important stretches will be the calf stretches, plantar fascia stretches and bunion exercises. You are advised to see your podiatrist before starting mobilization, traction, ankle rotation and manipulation exercises.

Ankle Rotation & Motion Exercise

If you have recently had an ankle injury and all was healing well, but recently you’ve started to feel ankle stiffness and swelling. Don’t worry, this is perfectly normal and quite common, particularly in the late stage of healing from an injury. These motion exercises are only suitable for patients with long standing stiffness and swelling including patients with mild arthritis. These motion exercises are not recommended for patients with acute swelling or severe recent injury.

Stretching Calf muscle and Achilles Tendon

You may find it difficult to complete calf stretches whilst standing. This video tutorial demonstrates an easier way to stretch both your calf muscles and achilles tendon. Whilst completing this exercise it is important that you remain in a static seated position with your back firmly against a wall. For the first stretch, make sure your knee remains straight. Each time you place the towel around your feet to stretch, be sure to wrap it around front of the foot and not your heel.

Bunion Exerciser

A bunion is a bony lump that forms at the base joint of your big toe. Bunions form when tight shoes, an injury or a your own inherited bone structure result in the big toe being pushed toward the other toes on the foot. Eventually, the big toe joint becomes enlarged and painful, and can lead to difficulties with exercising and walking.
At Kensington Podiatry we advise you to do foot exercises to strengthen the small muscles in your feet. It would be ideal if we all walked around barefoot, but realistically, you wear shoes most of the time and your foot muscles do not develop to be as strong as nature intended.
Corrective exercises can help to strengthen these small muscles and assist in preventing deformity developing. Combine this with wearing a good fitting walking shoe/trainer most of the time, and you are well on the way to preventing a bunion forming. You may also need orthotics or shoe supports. These can help prevent pronation, which is the rolling movement you feel when weight bearing. It is the pronation which forces your big toe to deviate from it’s correct position, especially when it is only supported by weak muscles and ligaments.
By using this device for just a few minutes each day, this exercise may help prevent a bunion developing.

Calf Muscle and Achilles Tendon Stretch

Stretching the muscles at the back of your lower leg is important for good muscle activity and adequate foot & ankle motion. The achilles tendon particularly becomes tight during activity. By stretching the muscle and achilles tendon this will improve your muscle flexibility and prevent overuse injury.
This video tutorial demonstrates the calf stretch in two separate ways. Kensington Podiatry recommends that you do each one on a daily basis. The lower stretch particularly can be difficult to get right at first time; if you are unsure or feel unusual strain in the achilles tendon please cease stretches until you seek further advice.