Walking with longer steps is a gait exercise where you lay markers on the floor a little further apart than your usual step, then walk forward and land one foot at each marker. Having a target to aim for makes each step reach further than it would on its own. Physios often use it when steps have become short or shuffling, for example after an injury, an operation or a long spell of being less active.

How to do the walking with longer steps

Lay a few flat markers across a clear stretch of floor beside a wall or counter, each a little further from the last than your normal step. The video uses flat bars, and strips of masking tape work well at home.
Stand tall just behind the first marker, with your gaze on the far end of the path.
Step forward with one leg and land that foot on the first marker, heel first.
Bring the other leg through, past the first foot, and land it on the next marker. Let your arms swing as they would in normal walking.
Carry on to the last marker, then take a few extra steps to turn round in a half circle, rather than turning on the spot, and stroll back to the start at your usual pace.

What you should feel

Your hips, thighs and calves reaching and pushing a little more than in everyday walking. Longer steps often feel awkward at first, and that passes with practice. Some people notice a gentle stretch at the front of the hip on the back leg.

Common mistakes

Setting the markers so far apart that you have to lunge or leap to reach them.
Staring down at the markers the whole way instead of glancing ahead.
Landing flat footed or on your toes instead of on your heel.
Rushing, so the longer steps turn into a stumble.

How often

Many programs start with 3 to 5 walks along the markers, once or twice a day, moving the markers slightly further apart as the step gets easier. Your physio will adjust this.

Stop and check with your physio if

You feel dizzy, lightheaded, faint or sick, or the room seems to spin. Hold your support, sit down and get medical advice the same day before you practice again. If you faint, it does not settle within a few minutes of sitting still, your vision suddenly blurs or goes double, or you cannot stand or walk steadily, call emergency services.
You catch a foot on a marker, stumble or nearly fall.
Your calf or thigh becomes swollen, warm, tender, red or darker than usual, or has a throbbing or cramping pain that feels different from normal muscle ache. Stop and get medical advice the same day, as this can be a blood clot. If you are also short of breath or have chest pain, call emergency services.
Pain in your hip, knee or ankle that gets worse with each longer step.
Since the fracture or cast, the foot or ankle is getting more painful rather than less, the skin becomes very sensitive to light touch, or the foot changes color, temperature, swelling or sweating compared with the other one, or looks shiny. See your doctor or physio as soon as you can, within a few days at most, as this can be complex regional pain syndrome (CRPS) and early treatment may help.

From the clinic

Use markers that lie flat and stay put, because anything loose can roll underfoot or catch a toe. Clear rugs and cables from the path and park a sturdy chair where the markers end. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet. If you use a cane or walker, keep using it here. If you have fallen in the past year or feel unsteady, ask another adult to stay close by while you practice, and let your physio decide when you are ready for it.

After a broken leg or an operation on your hip, knee or ankle, follow the weight-bearing plan from your surgeon or physio, and ask them before you start lengthening your steps.

A sudden loss of balance is different. Call emergency services straight away for any sign of a stroke, even if it goes away: sudden dizziness with unsteadiness or falling over, a face that droops on one side, an arm you cannot lift or keep up, slurred or muddled speech, weakness or numbness on one side of your body or face, sudden blurred vision, double vision or loss of sight, or a sudden severe headache.

If you walk with a cane, get the basic pattern right first with walking with a cane. Other walking drills your physio may add include walking with head turns and backward walking.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Walking with longer steps