Strength exercises

[BigCat2019]

New here. Do any of you have recommended exercises to help with strengthening for walking?

[Equinney]

When I was going to physical therapy they had me doing leg extensions, leg curls, and leg press to help build strength. I try to get to the gym and do those on my own now. Do 4 sets of 10 reps each. Just don’t overdo it. And stretch daily calves and hamstrings especially. That’s what they had me doing.

[bluejadedwho]

Core strengthening is key.

[BigCat2019 in reply to bluejadedwho]

What types of core strengthening exercises do you do?

[bluejadedwho in reply to BigCat2019]

Bridges (not the big ones) laying in bed, and raising pelvis. That’s the number one I can do, and that gives results.

[Aaron98]

Welcome, BigCat! When you get a moment, please share with us some details about your diagnosis, if you are willing. We are happy to help and try to answer any questions you might have.

[SongStream]

I encourage you to see a physical therapist, particularly a neuromuscular one. Core strengthening is a must but you will adapt and learn best when working with a PT.

For stability and a 20% better workout than walking, I use these Nordic Trekking Poles. You want the ones that do not collaspe because it will give you more stability. You can also do interval training by increasing your walk speed and tapering down to recovery mode. The ones I purchased are: smile.amazon.com/gp/product...

[BigCat2019 in reply to SongStream]

Thanks!

[COwithAMN Administrator AMN EASIER Volunteer]

Hi BigCat

Welcome also from me. I have had AMN for 35 years and what has helped me are two things: daily stretching routines, and going to the gym three times a week. (I am off the gym work at the moment because of a major injury last year which I am still getting over, but that's another story).

The other thing to say is that walking improvement has a lot to do with balance. With AMN, our proprioception is affected. That affects balance because our brain doesn't quite get the minute feedback it needs.

Keep your feet healthy. For me, I noticed early on that my toes were "clawing". This affects balance as well. I have found a useful solution in part by making what I call "toe-props".

These are customised and self-moulded inserts that you stick between your toes each morning. They do help my balance. I can advise a bit more on how to do this if you need.

Good luck with all this. There is a load of good advice and assistance on this forum so keep in touch.

Chris

[BigCat2019 in reply to COwithAMN]

Thanks so much

[BigCat2019 in reply to COwithAMN]

What material did you use to make the “toe props?”

[COwithAMN Administrator AMN EASIER Volunteer]

Hi BigCat

The "toe-prop" material is called Otoform. I found a UK supplier. It seems to be available in the U.S. from Amazon I think.

Instructions for use are in the kit. Basically, it's a white paste - remove a preset amount and add a red hardener. You have two or three minutes to hand-mix it together and then compress it under and between your toes. Leave to set a bit (3-4 minutes), then remove and leave to set properly for an hour or two. The result is a soft, rubbery material which you prop under your toes every morning to start your day. Very helpful.

Here is a link showing the product from my UK supplier:

podiacare.co.uk/otoform-kc/

All the best

Chris

[BigCat2019 in reply to COwithAMN]

Thanks so much!!