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Stroke Recovery ForumStroke Recovery: Stroke Lyfe Q & ANick's journey to regain the abil …

Nick's journey to regain the ability to walk

#1 · 6 May 2024, 18:19

Quote from nick on 6 May 2024, 18:19
After 2.5 years in a wheelchair, I was determined to walk on my own., so here's how I achieved that and gained the ability to ditch my AFO:
Hold onto a kitchen counter, chair, or anything with one arm and practice balancing on affected limb(on two feet at first if necessary). do 3 sets for 30 seconds.
Ghost squats( 3 sets of 10, then increase to 20 as you get stronger)
Calf raises(in wheelchair until you feel comfortable enough standing and holding onto something for support) 3 x 10 then 3 x 20
Leg circles(sitting then standing) 3 x 10 then 3 x 20
Toe taps(sitting then standing) 3x 10, 3 x 20
Sitting groin squeezes(sitting. I purchased a thigh master which i have for sale in my store, for resistance, otherwise use your hand)
Glute squeezes(3x 20)
Front leg raises(sitting then standing while holding on) 3 10 then 3 x 20
Side leg raises 3 x 10 then 3 x 20
Hamstring slides(sitting) and Hamstring kickbacks(3 x 10 then 3 x 20)
Standing lunges 3 x 10 then 3 x 20
Walk as much as possibev with a cane and support near by
I realize most of you already know these exercises, but i put them here for reference. Strengthening your lower core is the first step and the most crucial. **Be sure you always have someone around for support.**
Second step is to strengthen the ankle. I first began with a very large AFO. that resembled a cast, where i used a huge hemi walker for balance. Walked with that for 6 months, then moved down to a less bulky one built into my shoe, but still providing lots of lateral support, using a 4 pronged cane for support. After 6 more months of walking, i graduated again to an even smaller AFO. This one attached to my shoe, still providing lateral support, but giving me just a little more freedom while walking. That was it. I was so sick of AFO's and just being handicapped in general. I was determined to ditch the AFO. Here's how I did it:
While sitting in my recliner, i noticed I had just a little vertical movement in my ankle and that was ALL I needed, so I took what the stroke gave me and ran with it. I practiced doing toe lifts, moving it up and down all I could, gradually increasing intensity. (toe raises 3x20)
As I gained more movement, I started doing foot circles at the ankle. (3 x 20). After 6 months of doing those, I felt much more confident in my ability to walk, so one day i stood up, put the wheelchair to the side and promised myself I'd only use it if necessary or traveling long distances. I started by walking from chair to chair in my living room while also doing my exercises every day. You've gotta be sure not to slack off on those, because you lose muscle MUCH faster than gaining it. Next, I would walk from bed to chair, practicing those every time I got up. After a few weeks of those, I started walking from chair to car, being very cautious when going outside. I live next door to my mom, so after a few weeks of that, I would practice walking from house to house, testing myself on the uneven ground. When I would go to Walmart, I always used an electric scooter. This was the real test. I felt pretty comfortable with my walking skills, but did I have the stamina to handle Walmart? I practiced walking in and going as far as I could, being sure not to over exert myself and leaving if i felt unsafe or winded. The rest is history. I have since donated my wheelchair, AFO, cane, and walk everywhere I go!
Next I'll post about the process of regaining my arm. If anyone has any questions, feel free to make a post and i'll help as soon as I can. Remember, every stroke is different, so every recovery has to be. All you can do is take what the stroke gives you and concentrate on fighting through the plateaus and getting just a little better every day.
#ItGetsBetter, but you've gotta be the one to make it happen! Hope this helps!

After 2.5 years in a wheelchair, I was determined to walk on my own., so here's how I achieved that and gained the ability to ditch my AFO:

Hold onto a kitchen counter, chair, or anything with one arm and practice balancing on affected limb(on two feet at first if necessary). do 3 sets for 30 seconds.
Ghost squats( 3 sets of 10, then increase to 20 as you get stronger)
Calf raises(in wheelchair until you feel comfortable enough standing and holding onto something for support) 3 x 10 then 3 x 20
Leg circles(sitting then standing) 3 x 10 then 3 x 20
Toe taps(sitting then standing) 3x 10, 3 x 20
Sitting groin squeezes(sitting. I purchased a thigh master which i have for sale in my store, for resistance, otherwise use your hand)
Glute squeezes(3x 20)
Front leg raises(sitting then standing while holding on) 3 10 then 3 x 20
Side leg raises 3 x 10 then 3 x 20
Hamstring slides(sitting) and Hamstring kickbacks(3 x 10 then 3 x 20)
Standing lunges 3 x 10 then 3 x 20
Walk as much as possibev with a cane and support near by

I realize most of you already know these exercises, but i put them here for reference. Strengthening your lower core is the first step and the most crucial. **Be sure you always have someone around for support.**

Second step is to strengthen the ankle. I first began with a very large AFO. that resembled a cast, where i used a huge hemi walker for balance. Walked with that for 6 months, then moved down to a less bulky one built into my shoe, but still providing lots of lateral support, using a 4 pronged cane for support. After 6 more months of walking, i graduated again to an even smaller AFO. This one attached to my shoe, still providing lateral support, but giving me just a little more freedom while walking. That was it. I was so sick of AFO's and just being handicapped in general. I was determined to ditch the AFO. Here's how I did it:

While sitting in my recliner, i noticed I had just a little vertical movement in my ankle and that was ALL I needed, so I took what the stroke gave me and ran with it. I practiced doing toe lifts, moving it up and down all I could, gradually increasing intensity. (toe raises 3x20)
As I gained more movement, I started doing foot circles at the ankle. (3 x 20). After 6 months of doing those, I felt much more confident in my ability to walk, so one day i stood up, put the wheelchair to the side and promised myself I'd only use it if necessary or traveling long distances. I started by walking from chair to chair in my living room while also doing my exercises every day. You've gotta be sure not to slack off on those, because you lose muscle MUCH faster than gaining it. Next, I would walk from bed to chair, practicing those every time I got up. After a few weeks of those, I started walking from chair to car, being very cautious when going outside. I live next door to my mom, so after a few weeks of that, I would practice walking from house to house, testing myself on the uneven ground. When I would go to Walmart, I always used an electric scooter. This was the real test. I felt pretty comfortable with my walking skills, but did I have the stamina to handle Walmart? I practiced walking in and going as far as I could, being sure not to over exert myself and leaving if i felt unsafe or winded. The rest is history. I have since donated my wheelchair, AFO, cane, and walk everywhere I go!

Next I'll post about the process of regaining my arm. If anyone has any questions, feel free to make a post and i'll help as soon as I can. Remember, every stroke is different, so every recovery has to be. All you can do is take what the stroke gives you and concentrate on fighting through the plateaus and getting just a little better every day.

#ItGetsBetter, but you've gotta be the one to make it happen! Hope this helps!