Physical Therapist Shows How To Walk Correctly
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
🚶♂️ 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
💡Push-off
💡Glutes
💡Hip Absorption
💡Knee Stress
💡Arm Swing
💡Hip Rotation
💡Efficiency
💡Chronic Injuries
💡Front Muscles
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.
Transcripts
hi everyone this is dr. Justin Lin over
at rehab and provide physical therapy
thanks for coming to watch this segment
today we're gonna talk about walking and
walking correctly now walk is important
everyday function thing that we do we
walk roughly we're supposed to walk
about 10,000 steps to be healthy that's
roughly around 3 to 4 miles but 10,000
steps pretty good but even if you're not
most of us are walking about a thousand
steps per day so that's the most
repetitive thing you're gonna do your
body you're gonna break down your back
you're gonna break down your hips knees
ankles the whole thing and actually
there's been lots of studies for people
with TMJ and headaches the link of poor
walking mechanics and link to these
headaches and and neck problems so very
important I want you guys to listen
closely about changing some of the way
you normally think about walking so what
we're gonna focus on here is the glute
area I want you really to concentrate
this this your hips absorb about three
times your body weight your knees about
seven times your body weight so your
hips really need to do their job
otherwise your knees your ankles have
more stress very important so we want to
be able to push off a lot of people
think military and they're thinking the
Nutcracker and they want to move their
front leg forward more than then they
should but really it should be thinking
about the hind leg I want all you guys
to think about behind leg being able to
push off being able to push off through
the back leg and that will force the
other leg to go forward so you don't
even have to really think about the
front leg I want you guys to think about
the back leg so once again it's the back
leg to push not the front leg to lead I
want you to really take and flip that
paradigm a little bit very important
concept here that I had to revolutionize
and rethink for for my patients but the
next thing is very important is arm
swing some of you ladies are holding
handbags purses whatever they're really
or backpacks or even strapping a lot of
a lot of folks down so
arm swing is very important because what
that happens there what happens there
forearm swing is actually a counter
torque in that abdomen that's going to
force this tip or the opposing hip to to
come to come up and that's free
assistance you don't have to fight your
own body at all you don't want to fight
your body because if you're walking like
this you're going to fight your own body
but if you walk with a little bit of
this hip rotation is what we call it
it's a little hip elevation you're gonna
save your your body from a lot of
breakdown gonna save your body from a
lot of stresses and it's just gonna save
you energy overall to be efficient so
once again the review we're gonna push
off and you're gonna throw that opposite
leg throw the opposite leg and opposite
arm forward so now I'm going to do this
in real time okay right here we're going
to push all right I'm going to throw my
arm like this it's the opposite leg
opposite arm push off push push push now
I have a bunch of patients generally
holding their their buttom bottoms you
know they want to use their buttocks so
in order to feel that you gotta make
sure you're doing it so you're gonna
push push push push push push
make sure that muscles engaged because
if you go back to your old old way of
walking I'm bet you're gonna feel more
on your front muscles and that's usually
because you're thinking about having
that lead and what happens if you can
see I'm leaning forward I put more
stress in the anterior or front muscles
and that's what we're using all
constantly everyday sitting so really
this is very important I want you guys
to really change and shift that paradigm
a little bit about how you walk and
you're gonna save yourself from a lot of
chronic injuries thank you
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