You read that right!

The majority of the population is walking incorrectly, but don’t worry – read below and you can easily fix this!

Walking correctly involves a lot of complex biomechanics principles that ensure correct alignment and minimise stress on the joints.

Posture and Alignment: 

Your spine should maintain the natural curvature in order to minimise any strain on discs. The normal curvature of the spine is known as “cervical lordosis, thoracic kyphosis, and lumbar lordosis”. Your head should remain aligned with the spine – which means no looking down at your phone whilst walking!

Finally, the shoulder should remain in a neutral position with a gentle arm swing. The arm swing is important to counterbalance leg movement.

Right arm to left leg and vice versa! The arm swing can also help with a little bit of power – as it reduces the energy needed to maintain momentum. The rhythm of the arm swing can also maintain the cadence.

The Gait Cycle 

1. 1. 1. Heel Strike – the heel bone should make initial contact with the ground, this absorbs impact through contraction of the tibias anterior muscle which means that unnecessary shock is not transmitted to the joints.
      2. Midstance – This means that your body’s centre of mass moves over to your supporting leg, meaning the weight is distributed evenly. This allows for your knee and hip to stabilise.
      3. Toe-off – the final part relates to how the foot pushes off the ground, which is powered by the calf muscle (gastrocnemius and soles).

 

 (credit – Foot Bionics Ltd)

 

Muscle Engagement 

It always comes back to your core!

The core muscles play a critical role in stabilising the pelvis and spine during walking, this prevents excessive sway and reduces strain on your lower back. The glutes are also essential to extend and stabilise your helps – do your squats- they won’t let you down.

Good shoes, good shoes and good shoes. 

Proper footwear is key to making sure you can rack up miles – pain free.

1. Proper arch support – this helps distribute weight evenly across the foot and reduced strain on the plantar fascia. To all those who have struggled with plantar fasciitis – you know this pain all too well!
2. Cushioning – adequate cushioning helps reduce ground reaction forces on the joints and muscles – look for shoes that ensure cushioning right from the heel to the toes.
3. Heel counter – the part of the shoe that surrounds the heel should be firm to ensure stability, control excessive motion and prevent ankle misalignment.
4. Toe box – the toe area should be breathable and allow for a good toe wiggle. This also prevents discomfort and blisters.

We don’t endorse any particular brands as everyone’s budget and taste is different, but we recommend use of the above for guidance whilst shoe shopping.

At Goodall Healthcare Group, we strive to ensure all our patients can take back control of their life and live pain free. We hope a little bit of advice in this blog has helped you do exactly that.