Physical Therapist Shows How To Walk Correctly

Rehab and Revive

2 Aug 201204:17

Summary

TLDRIn this segment, Dr. Justin Lin discusses the importance of proper walking mechanics to avoid body strain and injury. He explains that while many people focus on moving their front leg, it's actually more beneficial to concentrate on pushing off with the back leg. This shift in focus helps reduce stress on the knees, hips, and ankles. He also highlights the significance of arm swing, which assists with hip rotation and energy efficiency. By adopting these techniques, individuals can prevent chronic injuries and improve overall walking efficiency.

Takeaways

🚶‍♂️ Walking is an essential daily activity, and it's recommended to walk about 10,000 steps per day, which is roughly 3-4 miles, to maintain good health.
👣 Many people walk around 1,000 steps per day, which can lead to stress on various parts of the body like the back, hips, knees, and ankles.
🧠 Poor walking mechanics can be linked to conditions like TMJ, headaches, and neck problems.
🍑 Focus on engaging the glute muscles as they help absorb body weight and reduce stress on the knees and ankles.
🔄 Push off with the back leg instead of leading with the front leg. This helps with proper walking mechanics.
💪 The hips absorb three times the body weight, while the knees absorb seven times, making it important to distribute the stress properly.
💼 Arm swing is essential for counterbalancing the hips and improving walking efficiency, especially when carrying bags or backpacks.
🌀 Hip rotation during walking helps reduce stress on the body and increases walking efficiency.
⚡ By using the back leg to push off and coordinating arm and leg movements, you'll reduce stress and save energy.
🔄 Changing the walking paradigm can prevent chronic injuries by engaging the right muscles and reducing over-reliance on the front muscles.

Q & A

Why is walking considered important for overall health?
-Walking is a key part of everyday functioning and contributes to overall health by maintaining physical activity. Walking 10,000 steps per day, which is about 3 to 4 miles, helps keep the body healthy.
What is the impact of poor walking mechanics on the body?
-Poor walking mechanics can lead to the breakdown of various body parts, including the back, hips, knees, and ankles. There is also a link between improper walking and conditions like TMJ, headaches, and neck problems.
How much body weight do the hips and knees absorb during walking?
-The hips absorb about three times the body weight, and the knees absorb about seven times the body weight during walking.
What is the main concept Dr. Lin wants to change regarding how people think about walking?
-Dr. Lin emphasizes shifting focus from the front leg to the back leg. He advises pushing off with the back leg rather than leading with the front leg, as this reduces stress on the body and improves walking efficiency.
Why is arm swing important during walking?
-Arm swing is crucial because it creates a counter-torque in the abdomen, which helps elevate the opposing hip. This motion assists the body naturally, saving energy and reducing the stress on muscles.
What is hip rotation or elevation, and why is it important?
-Hip rotation or elevation refers to a slight upward motion of the hip during walking. It helps the body move more efficiently and prevents muscle overuse, reducing the risk of injury and saving energy.
How can improper walking lead to muscle strain?
-If someone leads with the front leg and leans forward, it places more stress on the anterior muscles (front muscles), leading to overuse, especially since those muscles are often already strained from sitting.
What does Dr. Lin suggest people focus on to engage their glute muscles while walking?
-Dr. Lin advises focusing on pushing off with the back leg while walking, which helps engage the glute muscles effectively and reduces stress on the front muscles.
What are some common mistakes people make when walking, according to Dr. Lin?
-A common mistake is focusing on moving the front leg forward, similar to a military march, rather than pushing off with the back leg. Another mistake is walking without proper arm swing, which can result in unnecessary strain.
How can changing walking habits prevent chronic injuries?
-By focusing on pushing off with the back leg, engaging the glutes, using proper arm swing, and incorporating hip elevation, people can reduce strain on the knees, ankles, and back. This helps prevent chronic injuries over time.

Outlines

00:00

🚶‍♂️ Importance of Proper Walking Mechanics

Dr. Justin Lin introduces the significance of walking correctly for overall health. He mentions the importance of walking about 10,000 steps a day, which translates to 3 to 4 miles, and how improper walking mechanics can lead to physical breakdowns in the back, hips, knees, and ankles. He also highlights a connection between poor walking mechanics and issues like TMJ and headaches.

🍑 Focus on the Glute Area for Walking

The emphasis is placed on the role of the glutes in walking. Dr. Lin explains how the hips absorb three times body weight while the knees absorb seven times. To reduce stress on the knees and ankles, it is crucial to engage the glutes effectively, especially when pushing off the back leg while walking. The focus should shift from moving the front leg forward to pushing off the back leg.

💪 The Importance of Arm Swing in Walking

Dr. Lin discusses how arm swing is essential for efficient walking. It creates a counter-torque in the abdomen, which helps elevate the opposing hip. This free assistance reduces stress on the body, making walking more efficient and less energy-intensive. He points out that holding items like handbags can restrict arm swing, causing unnecessary body strain.

🏃‍♂️ Putting Theory into Practice: Real-time Walking Demonstration

Dr. Lin demonstrates the walking technique in real time, emphasizing the push-off from the back leg and coordinating the opposite arm and leg movements. He advises patients to ensure they are engaging their glute muscles properly, as failing to do so can result in putting more stress on the front muscles. By adopting this technique, individuals can avoid chronic injuries and improve their walking efficiency.

⚠️ The Dangers of Incorrect Walking Mechanics

In this section, Dr. Lin warns against the common mistake of leaning forward while walking, which overuses the front muscles. This posture is often caused by focusing too much on leading with the front leg. He stresses the importance of changing this mindset to avoid chronic injuries, especially since modern lifestyles already strain the front muscles through activities like sitting.

Mindmap

Keywords

💡Walking Mechanics

Walking mechanics refers to the proper way in which the body moves during walking. In the video, the speaker emphasizes the importance of correct walking mechanics to avoid stress on the body, particularly on the hips, knees, and ankles. Poor walking mechanics are linked to issues like TMJ, headaches, and neck problems.

💡Push-off

Push-off refers to the motion of using the back leg to propel the body forward while walking. The speaker stresses that proper walking should focus on pushing off with the back leg, rather than leading with the front leg. This technique helps reduce stress on the front muscles and ensures more efficient movement.

💡Glutes

The glutes, or gluteal muscles, are located in the buttocks and play a crucial role in walking by absorbing impact and helping with balance. The speaker advises engaging the glutes when walking to reduce stress on the knees and ankles. Strong glutes contribute to efficient walking mechanics and prevent injury.

💡Hip Absorption

Hip absorption refers to the ability of the hips to absorb impact during walking. According to the video, the hips absorb about three times the body weight with each step. This makes it essential for the hips to function properly to avoid overloading other joints like the knees and ankles.

💡Knee Stress

Knee stress occurs when excess pressure is placed on the knees, often due to improper walking mechanics. The speaker explains that the knees bear about seven times the body weight while walking, making it critical to walk in a way that minimizes stress on this joint, primarily by engaging the hips and glutes.

💡Arm Swing

Arm swing is the natural movement of the arms while walking, which helps balance the body and reduce strain on the torso. The speaker highlights that arm swing provides a counter-torque that helps elevate the opposite hip, making walking more efficient and reducing overall stress on the body.

💡Hip Rotation

Hip rotation refers to the slight twisting motion of the hips during walking. The video explains that allowing a natural hip rotation helps distribute the forces in the body more effectively, reducing the likelihood of injury and making walking more energy-efficient.

💡Efficiency

Efficiency in walking is about using the least amount of energy to achieve effective movement. The speaker emphasizes that proper mechanics, including pushing off with the back leg and using arm swing, help make walking more efficient, conserving energy and reducing strain on muscles and joints.

💡Chronic Injuries

Chronic injuries are long-term injuries that develop from repetitive stress or improper movement over time. The speaker warns that incorrect walking mechanics can lead to chronic injuries, especially in the hips, knees, and ankles, and stresses the importance of changing how one walks to avoid these issues.

💡Front Muscles

Front muscles refer to the muscles in the anterior part of the body, such as the quadriceps. In the video, the speaker explains that focusing too much on leading with the front leg while walking can overwork these front muscles, contributing to poor posture and increased risk of injury.

Highlights

Walking is a fundamental daily activity, with around 10,000 steps per day recommended for health, which equates to roughly 3 to 4 miles.

Many people only walk about 1,000 steps a day, leading to potential body breakdown, especially in the back, hips, knees, and ankles.

Poor walking mechanics are linked to conditions like TMJ, headaches, and neck problems, making proper walking technique crucial.

The hips absorb about three times your body weight, while the knees absorb about seven times your body weight during walking.

To reduce stress on knees and ankles, it is essential for the hips to function properly.

A common misconception is focusing on the front leg when walking, but the emphasis should be on pushing off with the hind leg.

Pushing off with the back leg propels the body forward, reducing the need to focus on the front leg's movement.

Arm swing is a critical component of walking mechanics, helping to create counter-torque in the abdomen and assist with hip movement.

Holding handbags, backpacks, or other items can restrict arm swing, affecting walking efficiency and causing extra strain on the body.

A slight hip rotation and elevation during walking can reduce body stress and improve overall energy efficiency.

Proper walking mechanics involve coordinated movements between the opposite arm and leg, providing free assistance from the body’s natural movement.

Engaging the glute muscles properly during walking helps shift the effort from the front muscles, reducing stress on the body.

Many people lean forward when walking, which overuses the front muscles and contributes to strain from daily activities like sitting.

Shifting the paradigm of how you think about walking by focusing on the back leg can prevent chronic injuries and reduce stress on the body.

Proper walking techniques, like pushing from the hind leg and coordinated arm swing, can save energy and prevent long-term damage to the body.