Walking is one of the things that most of us must do in our daily lives, but did you know that your walking posture may always be wrong?
Although walking may seem simple, there are many things to pay attention to, and mastering the correct gait and posture can reduce the risk of injury, improve body shape, and achieve weight loss and shaping effect through walking and fitness.
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Correct walking posture
Let's take the right leg as an example, you can follow the following text to feel the force of the muscles yourself.
When the right heel touches the ground (pre-support), the muscles behind the thigh (hamstrings), buttocks (gluteus maximus) and the front of the calf (tibialis anterior) exert force.
The center of gravity shifts from the right heel to the ball of the foot (mid-support phase), and the muscles in the hips (gluteus medius), the muscles in front of the thigh (quadriceps) and the muscles in the back of the calf (gastrocnemius muscles) are used to exert force.
When the ball of the foot touches the ground and the contralateral leg is lifted (mid-support), it is mainly the muscles behind the calf (gastrocnemius, soleus) that exert force.
When the heel is raised, the toes are pushed back and the toes are about to leave the ground (late stage of the support phase), the muscles behind the calf (gastrocnemius muscle, soleus muscle), the muscles in the front of the thigh (quadriceps) and the iliopsoas muscle (inside the tummy) are exerted.
The right foot is fully lifted (pre-swing phase), and the muscles in front of the calf (tibialis anterior), thigh (quadriceps), and iliopsoas muscles are exerted.
After lifting the right foot and stepping forward (mid-swing phase), the main muscles in the front of the calf (tibialis anterior muscle) exert force to control the toes from sagging.
There is a deceleration process before the right heel touches the ground again (late swing phase), at which time the muscles of the back of the thigh (hamstrings), buttocks (gluteus maximus), the muscles in front of the calf (tibialis anterior), and the muscles in the front of the thigh (quadriceps) exert force.
Source: Internet
This is a cycle of normal walking on one leg, and the above movements are repeated alternately on both legs, forming our normal walking gait.
Common wrong walking postures
1
Walking on tiptoe (forefoot walking)
When walking on tiptoe, the forefoot has to support the pressure of the whole body, which is easy to cause chronic damage to the ankle and toe joints, and this posture will also increase the pressure on the knee joint, causing damage to the bone and soft tissues of the knee joint.
Another point is that when walking on tiptoe, the calf muscles exert more force and participate for a longer time, which can easily lead to thickening of the calf.
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2
Landing
When dragging and walking, the soles of the feet are all "dragged" on the ground, and there is no transition process from the heel to the forefoot, giving people a very sloppy feeling.
At the same time, because this posture cannot play the cushioning role of the foot, it can cause chronic damage to the knee joint, ankle joint, and surrounding ligaments and muscles for a long time.
3
Inner and outer characters
If you deliberately use the inner and outer figure eight walking, it will change the correct muscle force, and in the long run, there is a risk of knee joint valgus (i.e., lap legs, X-shaped legs), which is not only unsightly, but also increases the prevalence of arthritis.
4
Incorrect upper body posture
Bad habits such as hunched back when walking, tilting left and right, and putting hands in their pockets will affect the normal gait cycle, thereby affecting the joint and muscle health of the lower limbs, and these bad posture movements should be prohibited.
Things you should pay attention to when walking
1
The pace should be steady and even
When you land, you should first land with your heels, then transfer to the balls of your feet, and finally to your toes, and there should be a rolling process.
2
Posture should be correct
When standing, keep your body upright, your shoulders naturally relaxed, your abdomen tightened, your knees slightly bent, and you should walk at a normal pace without bending over or shaking your body.
3
Pace to master
When walking, the pace and length of the journey should be properly controlled, and it should not be overly tired or hurried.
4
Choose the right shoes
In order to avoid wear and tear of the soles and prevent foot injuries, you need to choose the right type of shoes, pay attention to the slip resistance and cushioning of the soles, and do not wear old shoes.
The wear of the sole can be judged
Whether the walking posture is correct
Depending on the characteristics of the correct walking posture, the posterior outer side of the heel and the area corresponding to the five toes of the sole of the foot will normally be worn.
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However, if the following parts are seriously worn, you need to pay attention to it!
If the forefoot is severely worn, tiptoe walking may be present;
If the outside of the sole is severely worn, it may be caused by walking in a figure of eight, or it may be caused by the disease of high arched feet;
If there is too much wear on the inside or middle of the sole, it may be caused by the loss of the arch of the foot, such as flat feet.
If the above situation occurs, you should force yourself to walk according to the normal walking posture, if it cannot be corrected, it is recommended to go to the hospital to check whether there are congenital deformities in the pelvis, hip and knee joints, ankle joints or feet, early detection and early treatment.
So, now check your soles and see if you're on the right track?