Physical Therapist Shows How To Walk Correctly

Summary

In 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.