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STEPPING…NOT SHUFFLING
Sit back and observe the ataxic
walker. Or, really observe how you are walking; or should I say
“trying to walk.”
We barely lift our feet from the floor in a shuffling pattern. We
shuffle forward awkwardly with irregularly spaced steps of
uncontrolled foot placement while our head is cast slightly forward
with a downward gaze. Our intention is to attempt to maneuver
well enough to avoid the inevitable fall.
“Which attempted step
will cause me to flounder onto the hard surface below?
Where is
that irregular surface which will inadvertently send me tumbling
when I stumble on it?
I must prepare myself and learn to fall so I
don’t hurt myself as much. I must be prepared for the fall.”
And we tense up like the Tin Man in need of oil.
You have probably heard that the
tensed and rigid person involved in a car accident is more prone to
injury. It’s true to a large degree and the same principal applies
to the “trip and fall” injury victim. We’re acutely aware of this
fact aren’t we?
And that my friend is part of our problem; it is the FEAR OF
FALLING.
We are so consumed with the “inevitable fall”, and rightfully so,
that it hinders our progress in the realm of moving more safely.
I’ve heard some of us say they are taking lessons on how to fall.
That’s great and I hope it helps them, BUT what are
they over looking.
Let’s regress a little bit and go
hop in the passenger’s side of your car; we’re riding shotgun
today! You’re teaching your son or daughter how to drive. “OK
kiddo, here’s the deal. You will have an accident, so I’m
going to teach you how to react so maybe you won’t get hurt as badly
when you crash. First thing, when you feel like you’re headed for a
crash, like when you hit a bump, something “jumps out” in front of
the car, or the road feels weird, stop driving and slump into the
seat! Let the darn car go off by itself because you can’t control
it anyway. That way you’ll be more relaxed and hopefully won’t get
hurt as much. GOT IT!” Sound like good advice?
And the correct
answer is... A: NO!
It’s like thinking we put diapers
on babies to soften the butt thump on the floor. We should all go
back to the driver’s education mindset but call it walking
education. We need to learn how to walk more safely, not simply
learn how to “take the dive”.
Point made, so let’s get back to the task at hand, or foot.
Return to the shopping cart
exercise of the previous tip page and you’re walking behind the
cart. Let’s bump it up a notch!
Bring your knees up each time you step as if you are in a marching
band.
Forget about lifting your feet; instead think about lifting
your knees.
With each step forward imagine that your legs stop at your knees.
Imagine that you are walking on your knees.
Flex your hips and knees, loosen up. The Tin Man just got oiled and
he’s moving, he feels a little bit odd and hopes no one is looking,
but he’s moving. He’s also starting to walk more normally.
Another thing to add about right
now is to watch where you’re going. In other words, work on keeping
your head up, don’t look at your feet or the cart, and walk that
thing around the store like you are driving your car. Look down the
aisle just as you look down the road while driving. See what’s out
there in front of you. Be anticipatory instead of reactionary.
Begin to trust your feet, trust your balance a little more, and put
it all together. Begin to feel the flow and relax.
You’re in a
safe environment and you’re working the program.
Recheck your posture. Don’t lean
on the cart handle. Pick up your knees as you move
forward from your belt. The heal of your shoe hits the floor
first while the toe of your shoe helps your forward movement.
Loosen up, relax and flow through the movements.
Memorize how it feels, what you are doing, and how.
Note what your feet and legs sometimes want to do and what you have
to do to keep them going straight ahead.
Here’s one more thing to look at
while you’re doing this. Periodically, look at your feet to see
where they are pointing.
You may be surprised at what you see compared to what you think you
are doing.
“I know I’m stepping straight ahead with my toes pointed straight
forward,
but when I look down the toe of my shoe is pointing
inward.”
Yep, it happens to me too. So make it go where you want it to go.
If it’s turning in, force yourself to walk with your toes pointing
out. When you do this your feet most likely will be pointing straight ahead,
but
you’ll feel as though you’re walking like a penguin. Get used to it
until it feels “normal”.
Do the opposite if the toes of your shoes want to turn out instead
of in.
In addition, add some ankle strengthening exercises to help correct
the problem.
Master walking behind the cart with
steps, not shuffles.
Master the concept of moving your body forward from your belt.
Commit the feeling to that hard drive in your head and store it.
We want this feeling to start up each time we begin to walk, so make
sure you file it under the “auto boot” format!
Don’t forget to continue the leg
strengthening exercises…
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