Walking is a challenge!

Good Afternoon Dr Gardner,

I am a regular follower of your column in The Gleaner and your June 22 article hit a nerve very close to home.

In 2007, while exercising, my right leg felt weak and the concern made me seek medical attention. My general practitioner referred me to a neurosurgeon who had to operate, because the three MRI's I did showed a disc resting on my spine. I had a disc replacement, but the challenges I am having since then have not been improving irrespective of all the effort I continue to make.

To date, I have seen four different physiotherapists and one psychiatrist and the challenges continue. Initially, there was stiffness in both hamstrings, however, that has improved but I am left with some imbalance and a lack of satisfaction that there is enough strength in my legs. I started swimming recently under advisement, but frustration has set in.

Initially, the first physiotherapist suggested exercise equipment and I bought a stationary bike to complement my home gym. The exercises I now do are the ones recommended by health-care providers. Driving and other things are not a challenge, only walking. The neurosurgeon said that there was a scar on my spine. This is a desperate plea for help. What would you suggest that may help to improve this situation?

- Courtney

Dear Reader,

I am sorry to hear of your challenges. However, if you don't use your legs you could lose them, and one of the best ways to improve is to walk regularly until it becomes easier.

When your walking becomes a little less challenging, carry some light weights while walking to improve your leg strength. As you improve, increase the distance or length of time you walk. You may also walk and rest at intervals until you can walk non-stop for longer periods. Walk up and down staircases, or step up and down onto a one-foot-high surface and increase the height as you improve. You can do squats just with your body weight and include light weights as you improve. In time, this will help the speed and power you will be able to generate with your legs.

Tread water

Aquatic activities that involve the dynamic use of your hips, knees, ankles and feet should also help. Treading water will improve your legs' ability to generate power and speed. When you are treading, use a variety of leg actions such as big slow kicks, pedalling actions, egg-beater or alternating breaststroke kicks, whipping action and the scissors kick so that the major joints and muscles are involved.

When you swim, do the breaststroke kick as much as possible so that your hips, knees, ankles and feet benefit because the other swimming strokes emphasise your hip joints. Walking in loose sand or in water above knee height will be challenging but quite useful. As the activities become less challenging, increase the speed of your walk or the depth of the water.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.