Summary of How to Correct a Limp

Key Wellness and Self-Care Strategies for Correcting a Limp

• Understand the cause of the limp:
  • Limping can result from lower body injuries (ankle sprain, knee arthritis, hip pain) or low back pain that affects leg movement.
  • Even after pain subsides, a limp may persist because the brain "forgets" how to move normally and continues to protect the injured area.
• Initial steps:
  • Consult a physical therapist or physician to address any ongoing pain or injury.
  • If pain is gone but limp remains, focus on retraining the brain and body to move correctly again.
• Retraining techniques:
  • Weight shifting practice:
    • Stand in front of a mirror to monitor weight distribution.
    • Position feet hip-width apart.
    • Shift weight side to side slowly, aiming for even weight distribution.
    • Imagine holding a tray of glasses to encourage balanced posture.
    • Gradually increase the amount of weight placed on the affected leg (start at 25%, then 50%, 75%, and finally full weight).
    • Watch for compensatory movements like hip shifts or raised heels.
  • Weight shifting with leg lifts:
    • Shift weight fully onto the affected leg.
    • Lift the opposite foot slightly off the ground (like a gentle march).
    • Keep shoulders aligned over hips to avoid trunk leaning.
  • Stepping practice:
    • Shift weight onto the affected leg and practice stepping forward and backward with the opposite leg.
    • Maintain proper alignment with shoulders tracking over hips.
    • Include side-to-side stepping to improve balance and coordination.
    • Practice in a safe, spacious area.
  • Use support if needed:
    • Hold onto a stable surface like a countertop, sofa, or a bar to build confidence and stability during practice.
    • Use a mirror to monitor posture and ensure proper weight distribution.
• Consistency and patience:
  • The retraining process can take days to weeks.
  • Repetition is key to helping the brain relearn safe and effective movement patterns.
  • Gradually increase challenge and independence as comfort improves.

Presenter

• Dr. Ared Hickman, Pain Science Physical Therapy

Category

Wellness and Self-Improvement

Video