Wearing orthopedic boots immobilizes your foot and ankle and can result in your having an uneven gait. Even after you remove the orthopedic boots, your foot and ankle joints, ligaments and muscles will have less flexibility and strength due to lack of use and buildup of scar tissue. Doing exercises that target your hips can help you readjust your walking gait and rehabilitate your injury. Speak with your doctor or a hip specialist before implementing a hip exercise regimen.
Walking Exercises
Walking exercises do more than elevate your heart rate. Incorporating challenges during your walk can improve your range of motion and build hip, leg and ankle strength so that you correct your gait. As you walk, step over low obstacles or walk in patterns such as figure eights. If you have the strength and balance to do so, attempt walking on uneven surfaces. As your strength and coordination improves, increase your challenge level to stepping over higher obstacles and climbing stairs.
Functional Fitness Training
Functional fitness training consists of doing compound exercises that target multiple joints and muscles at the same time. Do hip exercises that involve your upper and lower body as well, and you rehabilitate your hip area while preparing your body for doing daily life tasks with ease. For example, doing lunges and squats strengthens your hips but also prepares your back and core muscles for bending and lifting.
Exercising Safely
An uneven gait and reduced hip flexibility and strength can make your steps less steady. Start your exercise regimen with a trainer or a partner who can help you if you misstep or fall. Warm up for your hip exercises by marching in place and doing hip rotations to lubricate your joints. Give yourself plenty of time to do your exercises as well as everyday activities that require walking.
Getting Professional Guidance
In cases of severe injury or pain, consult your doctor about recommendations for physical therapy. People suffering from short-term and long-term gait disorders may require specialized tools, observation, forms of measurement and types of movement to recover from injury. Doing physical therapy for your hips ultimately reduces your risk of reinjury by improving your coordination so you do not fall.
