By Ben Proctor, Physiotherapist at Physio@Home
Hi, I’m Ben Proctor from Physio@Home, and today I’d like to talk about the phases of gait, or how we walk. For anyone recovering from a stroke, an orthopedic injury, or surgery, understanding the walking cycle can be helpful as you rebuild strength and mobility. Walking might seem simple, but it’s actually a complex series of movements that involve every part of your body.
Knowing the phases of gait can help you see where you are in your recovery and which areas might need some extra focus to improve your walk. Let’s break it down step-by-step!
The Two Main Phases of Gait: Stance and Swing
Walking involves two main phases: the stance phase (when your foot is on the ground) and the swing phase (when your foot is in the air). Together, these phases make up one gait cycle for each leg. A complete gait cycle includes these phases for both legs, resulting in smooth, coordinated walking.
Each phase is further divided into specific stages. Here’s a closer look at each part of the gait cycle:
1. Stance Phase (60% of the Gait Cycle)
The stance phase begins the moment your foot touches the ground and ends when it lifts off again. This phase provides stability and support, allowing you to bear weight and move forward. The stance phase consists of the following stages:
Heel Strike (Initial Contact)
What it is: The heel strike is when your heel makes the first contact with the ground.
Why it matters: It’s a key point for absorbing shock as your weight starts to transfer onto the leg. Achieving a smooth heel strike helps create a steady walking rhythm.
Tips for recovery: If you’ve had an injury or weakness in the leg, focus on gently placing your heel on the ground. Practicing heel strike can improve your balance and control during the stance phase.
Foot Flat (Loading Response)
What it is: After the heel strike, the entire foot gradually comes in contact with the ground.
Why it matters: During this stage, your knee bends slightly to absorb the impact and adjust to your weight. This stage provides stability, helping you to balance and prepare for forward motion.
Tips for recovery: Work on gentle knee-bending exercises, as this motion is key for stability. Balance exercises can also help you feel more secure during this phase.
Midstance
What it is: Midstance occurs when your body weight is fully supported over one leg, and the opposite leg is swinging forward.
Why it matters: This is the most critical part of the stance phase, as it’s when you’re balancing entirely on one leg. Strong, stable hips and core are essential for smooth midstance.
Tips for recovery: Focus on strengthening the hips, core, and leg muscles. Simple one-legged balance exercises can help improve your midstance stability over time.
Heel Rise (Terminal Stance)
What it is: This stage occurs as your heel begins to lift off the ground while the toes stay in contact.
Why it matters: Heel rise allows you to push forward, initiating the transfer of weight to the other leg. A smooth heel rise helps maintain a steady stride length and minimizes jolting.
Tips for recovery: Work on ankle flexibility and calf strength, as these support a controlled heel rise. Calf raises are a great exercise for this phase.
Toe Off (Preswing)
What it is: Toe off is the final stage of the stance phase, when only your toes are in contact with the ground before the foot leaves it completely.
Why it matters: Toe off provides the push-off force that moves you into the swing phase. Strong toe-off helps propel your leg forward efficiently.
Tips for recovery: Practice toe-off by pushing through the toes at the end of each step. Exercises to strengthen the calf muscles, toes, and arches of the feet can make this phase smoother.
2. Swing Phase (40% of the Gait Cycle)
The swing phase begins as soon as your foot leaves the ground and continues until it touches down again. This phase focuses on moving the leg forward and preparing it to support your body again. Here’s how it’s divided:
Initial Swing
What it is: This stage starts with toe off and the initial lift of the leg as it begins to move forward.
Why it matters: This stage requires enough hip and knee flexibility to lift the foot off the ground without dragging. It’s especially important after an injury to avoid catching your toe, which could lead to a fall.
Tips for recovery: Practice gentle leg swings to build hip flexibility and knee strength. Hip flexor and knee strengthening exercises, such as leg raises, are beneficial for improving initial swing.
Midswing
What it is: During midswing, your leg moves directly beneath your body, with the knee bent and foot off the ground.
Why it matters: This is the stage where the leg moves forward freely. Proper hip strength and flexibility help control the swing motion, allowing you to keep the foot elevated.
Tips for recovery: Strengthen your hip muscles, especially the hip flexors and extensors, as they control the forward and backward motion of your leg. Practice swinging your leg through without dragging the toe.
Terminal Swing
What it is: The final part of the swing phase when the leg prepares for the next heel strike.
Why it matters: Here, your foot is positioned to make contact with the ground again. A controlled terminal swing ensures a smooth transition to the next step.
Tips for recovery: Focus on stability in the lower leg and ankle, as this helps control the landing for a smooth heel strike. Simple ankle exercises can improve control as you prepare for the next step.
Arm Swing: An Essential Part of the Gait Cycle
While walking, your arms naturally swing in coordination with your legs—opposite leg, opposite arm. This arm swing provides balance, helps conserve energy, and aids in forward momentum.
Why it matters: Arm swing helps stabilize the upper body, especially during the swing phase. It counterbalances the movement of the legs and reduces energy usage.
Tips for recovery: Practice arm swings in sync with your steps. If you’re recovering from a stroke, focus on restoring as much movement as possible in both arms, even if one is weaker. Simple marching with an arm swing can help rebuild natural rhythm and coordination.
Tips for Practicing Gait After an Injury or Stroke
Start Slow and Focus on Each Phase: Walk slowly, concentrating on each part of the gait cycle. Practicing each phase individually can help you notice where you feel unsteady and where to focus your efforts.
Work on Balance and Strength: Balance exercises, such as standing on one foot, and strength exercises, especially for the hips, knees, and ankles, are essential for regaining a smooth gait.
Use Assistive Devices if Needed: Walking aids, like a cane or walker, can provide extra stability. These tools can help you practice walking without the fear of falling, allowing you to focus on your gait.
Practice Arm Swing: Try to keep your arms relaxed, and allow them to move naturally as you walk. Practicing arm swing can help with balance and coordination.
Seek Feedback: Working with a physiotherapist can be incredibly helpful. We can provide specific exercises, help you monitor your gait, and adjust your walking to be as natural and steady as possible.
Take-Home Message
Recovering from an injury or stroke takes time, patience, and practice. Understanding the phases of the gait cycle can make it easier to pinpoint areas for improvement and focus on specific exercises to regain strength and mobility. By concentrating on each phase—from heel strike to toe off—you can rebuild a natural walking pattern, increase your stability, and boost your confidence.
If you need guidance on your recovery, reach out to us at Physio@Home. Together, we can develop a plan to help you walk comfortably and confidently again.
Take it one step at a time,Ben Proctor