Walking, an activity that most of us repeat in our daily lives, may be thought of as a basic action that doesn't require much thought. However, we may not know that the way we walk may not be the right way all along!
Although walking may seem like an extremely ordinary thing to do, there are actually many details that need to be paid attention to it to get it right. Proper gait and posture are crucial, as this not only reduces the likelihood of injury, but also has a positive impact on body posture.
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Correct gait and posture
Start
Use the balls of your feet to exert even force and gently push your body off the ground.
Avoid using force in front of your knees to avoid putting pressure on your knees.
Cadence and stride length
Maintain a comfortable cadence and not too fast or too slow.
The stride length is natural, don't deliberately increase or decrease.
Foot movements
Gently touch the heel on the ground and roll to the ball of the foot.
The arch of the foot should be fully supported to absorb the impact.
When the ball of your foot leaves the ground, use the ball of your forefoot to propel your body forward.
Swing arm
The arms hang down naturally, and the palms touch lightly.
When swinging the arm, the arm swings forward and then backward with the shoulder joint as the axis.
The amplitude of the swing arm should not be too large, so as not to affect the gait balance.
respiration
Take long, deep breaths and don't hold your breath or breathe too quickly.
Look ahead
Keep your eyes forward, so you can maintain an upright posture and avoid falling.
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4 Wrong Walking Postures
This can lead to deformity of the joints and distortion of the body
Incorrect walking posture can lead to a variety of physical problems, including joint deformity and body distortion. Here are four common wrong walking postures and their possible consequences:
Walk in the figure of eight
This walking position is when the toes rotate inward, causing more pressure on the ankles, knees, and inside of the hip joints. Walking like this for a long time can lead to wear and tear on the hip and knee joints and even cause pain and inflammation. In addition, this posture can also cause the body to be crooked, as the body may lean inward during walking for balance.
Walk outside the figure of eight
In contrast to the inner figure-of-eight walk, the outer figure-eight is when the toes rotate outward, which likewise causes uneven pressure on the joints. This style of walking can cause wear and tear on the outside of the ankles, knees, and hips, as well as increased stress in the foot, which can lead to pain and foot problems.
Anterior thoracic convex
If your chest protrudes forward when you walk, it may be due to your shoulders retracting or your chest muscles straining. Not only does this pose look unnatural, but it can also cause tension in the back, neck, and shoulders. Walking like this for a long time can lead to muscle imbalance and curvature of the spine.
Excessive bending of the waist
Excessive bending of the lower back when walking, i.e., protruding forward, can cause tension in the lower back muscles and increased pressure on the spine. This posture increases the risk of low back pain and can lead to scoliosis or other spinal problems.
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The wear of the sole can be judged
Whether the walking posture is correct
Wear evenly
If the soles of your shoes are worn evenly, this is usually a sign that your walking posture is relatively correct. The foot distributes pressure evenly within the shoe, and there are no specific areas that experience excessive pressure.
The inner or outer eight characters are worn
If the inside or outside of the sole is heavily worn, it may indicate that your knees and hips are internally or externally rotated while walking, causing your toes to rotate inward or outward. This uneven wear and tear can lead to uneven pressure on the joints, increasing the risk of injury.
The middle part of the sole is more worn
If the middle part of the sole is heavily worn, it may indicate that you are walking with your foot turning too inward (arch collapse), which can cause excessive stress on your foot, knees and hips.
The outside of the sole is worn
If the outside of the sole is more worn, it may indicate that you are walking with your foot excessively valgus. This posture can cause more pressure on the outside of the foot, knee and hip joints, increasing the risk of injury.
To improve walking posture, corrective measures can be taken according to the wear and tear of the soles, such as adjusting gait, changing the way the feet land on the ground, choosing suitable shoes or using orthopedic insoles. If needed, it is best to consult a professional physiotherapist or podiatrist for individualised advice and guidance.