Walking is something most of us do daily, but did you know that your walking posture might have been wrong all along?
While walking may seem simple, there are actually many things to pay attention to. Mastering the correct gait and posture can reduce the risk of injury, improve body shape, and even help with weight loss and toning through walking workouts.
Correct Walking Posture
Let's take the right leg as an example. You can follow the text below to feel the muscle exertion yourself.
Starting with the right heel touching the ground (early support phase), the main muscles engaged are the muscles at the back of the thigh (hamstrings), the buttocks (gluteus maximus), and the muscles at the front of the lower leg (shin muscles).
As the center of gravity shifts from the right heel to the ball of the foot (mid-support phase), the main muscles at work are the buttocks (gluteus medius), the muscles at the front of the thigh (quadriceps), and the muscles at the back of the lower leg (calf muscles).
When the entire sole of the foot touches the ground and the opposite leg is lifted (mid-support phase), the main muscles engaged are the muscles at the back of the lower leg (calf muscles, soleus).
As the heel lifts, the toes push back and the foot is about to leave the ground (late support phase), the main muscles at work are the muscles at the back of the lower leg (calf muscles, soleus), the muscles at the front of the thigh (quadriceps), and the iliopsoas muscle (deep in the abdomen).
When the right foot is completely lifted (early swing phase), the main muscles engaged are the muscles at the front of the lower leg (shin muscles), the muscles at the front of the thigh (quadriceps), and the iliopsoas muscle.
As the right foot is lifted and moved forward (mid-swing phase), the main muscles engaged are the muscles at the front of the lower leg (shin muscles), ensuring the toes do not droop.
Before the right heel touches the ground again (late swing phase), there is a deceleration process, with the muscles at the back of the thigh (hamstrings), the buttock muscles (gluteus maximus), the muscles at the front of the lower leg (shin muscles), and the muscles at the front of the thigh (quadriceps) all engaged.
Image Source: Internet
This is a cycle of a leg walking normally. Both legs alternate and repeat the above motion, forming our normal walking gait.
Common Mistakes in Walking Posture
When walking on tiptoes, the front of the foot has to support the pressure of the entire body, which can easily lead to chronic injuries in the ankle and toe joints. Additionally, this posture can increase the pressure on the knee joints, causing damage to the knee joint bones and soft tissues.
Furthermore, walking on tiptoes requires more exertion from the calf muscles for a longer period, which can lead to thicker calves.
When dragging feet while walking, the entire sole of the foot drags on the ground without a transition from the heel to the front of the foot, giving a very sloppy appearance.
Moreover, this posture does not allow the feet to provide cushioning, leading to chronic injuries in the knee joints, ankle joints, ligaments, and muscles over time.
Deliberately walking with toes pointing in or out can alter the correct muscle exertion, potentially causing the risk of knee joint inward or outward rotation (knock-knees or bowlegs). This not only affects aesthetics but also increases the risk of arthritis.
Walking with a hunched back, leaning to one side, hands in pockets, and other bad habits can affect the normal gait cycle, thereby impacting the health of the lower limb joints and muscles. These improper postures should be avoided.
Things to Note When Walking
Land on the heel first when stepping, then shift to the sole, and finally to the toes, ensuring a rolling motion.
Stand upright with relaxed shoulders, tighten the abdomen, slightly bend the knees, walk with a normal stride, and avoid bending or swaying the body.
Control your walking speed and distance appropriately to avoid excessive fatigue or rushing.
To prevent sole wear and foot injuries, choose shoes of the right size, ensuring good slip resistance and cushioning in the soles, and avoid wearing old shoes.
The condition of the shoe sole can indicate whether your walking posture is correct.
Based on the characteristics of correct walking posture, under normal circumstances, wear should appear on the outer rear of the heel and the area corresponding to the five toes of the foot.
However, if severe wear is observed in the following areas, attention is needed!
If the front of the foot is heavily worn, there may be a tendency to walk on tiptoes;
If the outer side of the shoe sole is heavily worn, it may be due to walking with toes pointing outwards, or it could be caused by a condition like high arches;
If the inner or middle part of the shoe sole is excessively worn, it may be due to the collapse of the foot arch, such as flat feet.
If any of these conditions occur, you should force yourself to walk in the correct posture. If you cannot correct it, it is recommended to visit a specialized hospital for an examination of the pelvis, hip and knee joints, ankle joints, or whether there are any congenital deformities in the feet. Early detection leads to early treatment.
So, check the soles of your shoes now and see if you are walking the right way.
Planned and Produced by:
Author | Ji Gang, Deputy Chief Physician of Orthopedics, The First Hospital of Hebei Medical University
Reviewed by: Zhang Qinghua, Chief Physician of Orthopedics, Shougang Hospital
Editor: Wang Mengru
Proofread by: Xu Lai, Lin Lin
