Resisted Stride

Dose

 Perform 3 sets of 8 repetitions on each leg, three times per week. Continue using this exercise once per week after symptoms resolve to challenge balance.

Purpose

Lower leg symptoms can cause gait dysfunction. This exercise is designed to strengthen the muscles associated with walking and running in order to improve performance.

Method

Attach a resistance to the top of the foot while standing on the other leg, with the stance foot pointing directly ahead. Keeping the toes drawn up towards your head, drive the leg forward against the resistance as if taking a stride. Drive the opposite arm forward at the same time while keeping the trunk and hips stable. After the knee and arm are fully raised, slowly lower them back to the starting position, with your leg extended behind you and the arm by your hip.

Common Mistakes

  • Leaning back as you stride forward. Try to avoid leaning back through the trunk to raise your knee. Keep the trunk and upper body on a slight forward angle during the exercise, as if you are sprinting forward. 
  • Performing this exercise on one leg only. You will notice that the leg you are standing on also does a lot of work to keep you balanced during the exercise. Do this exercise on both sides of the body to make the most of its benefits.