• Blog
  • Walking Style: Revisited
Walking Style: Revisited

Walking Style: Revisited

Monday, March 3, 2025

The Role of Gait in our health

Walking is a fundamental human activity, yet many of us seldom consider the mechanics behind each step. Proper walking posture not only enhances physical health but also prevents potential injuries. Let's delves into the intricacies of walking mechanics, the debate between heel-to-toe and forefoot striking, and insights from experts like Mark Hendriks of Grown and Healthy and physical therapists Bob Schrupp and Brad Heineck.

The Heel-to-Toe vs. Forefoot Strike Debate

Traditional walking advice often promotes a heel-to-toe approach. However, some experts advocate for a forefoot strike, suggesting it offers a more natural gait and reduces impact on joints.​

Mark Hendriks, founder of Grown and Healthy, emphasizes the significance of foot mechanics in overall posture and health. He has developed strategies to address common issues adults face regarding health and fitness, focusing on aspects like nutrition, mental training, exercise, and mobility. ​grownandhealthy.com+3YouTube+3grownandhealthy.com+3YouTube

In a debate between Mark Hendriks and Dr. Todd Martin, the merits of forefoot versus heel strike walking were discussed, highlighting the complexities of choosing the optimal walking technique. ​YouTube

Expert Insights on Proper Walking Posture

Renowned physical therapists Bob Schrupp and Brad Heineck have extensively discussed walking mechanics. In their video "Physical Therapist Shows How to Walk Correctly," they highlight common mistakes, such as walking with a locked knee, and provide guidance on maintaining proper knee positioning to alleviate pain in the knees, hips, back, and feet. 

Bob and Brad

They also offer simple exercises to enhance posture, which can be seamlessly integrated into daily routines. ​

The Windlass Mechanism

The windlass mechanism is a fundamental biomechanical process in the foot that enhances its stability and efficiency during walking and running. It involves the plantar fascia—a thick band of connective tissue running from the heel to the base of the toes—and its interaction with the bones of the foot.​

Functioning of the Windlass Mechanism

During the push-off phase of gait, as the toes—particularly the big toe—dorsiflex (bend upward), the plantar fascia tightens. This tightening pulls the heel bone (calcaneus) closer to the metatarsal heads, elevating the medial longitudinal arch of the foot. This action transforms the foot into a rigid lever, facilitating efficient propulsion. Conversely, as the toes plantarflex (bend downward), the tension in the plantar fascia decreases, allowing the arch to flatten and the foot to become more flexible for shock absorption. ​

Significance in Gait and Posture

The windlass mechanism is crucial for maintaining proper foot biomechanics. It ensures that the foot can adapt between being a flexible structure for shock absorption and a rigid lever for propulsion. Dysfunction in this mechanism can lead to various foot pathologies, such as plantar fasciitis, and can adversely affect walking posture and efficiency. ​

Understanding and maintaining the integrity of the windlass mechanism is essential for optimal walking posture and overall foot health.

Benefits of Proper Walking Posture

Adopting correct walking posture offers numerous advantages: 

  • Reduced Joint Strain: Proper alignment ensures even distribution of forces across joints, minimizing wear and tear. ​Best Walking Feet
  • Enhanced Muscle Efficiency: Engaging the right muscles reduces fatigue and improves endurance.​
  • Improved Balance and Stability: Correct posture aids in maintaining equilibrium, reducing the risk of falls.​greatsenioryears.com
  • Prevention of Pain: Proper mechanics can prevent chronic issues like back, hip, and knee pain 

Practical Steps to Improve Walking Posture

To enhance your walking posture:

  1. Head Position: Keep your head up, aligning your ears over your shoulders. Avoid jutting your chin forward.​
  2. Shoulders: Relax your shoulders, allowing them to drop away from your ears. This prevents tension and promotes a natural arm swing.​
  3. Core Engagement: Activate your core muscles to support your spine and maintain balance.​
  4. Pelvic Alignment: Ensure your pelvis is neutral, avoiding excessive tilting. This supports the natural curvature of your spine.​
  5. Knee Flexion: Keep a slight bend in your knees to absorb shock and prevent joint strain.​
  6. Foot Placement: Aim for a midfoot or forefoot strike, where the ball of your foot contacts the ground first, followed by the heel. This can reduce impact forces.​

Exercises to Enhance Walking Posture

Incorporate the following exercises to strengthen muscles essential for proper walking posture:

  • Pelvic Tilt: Strengthens lower back and core muscles. ​
  • Hip Flexor Stretch: Enhances flexibility in the hip region.​
  • Planks: Builds core stability.​

Wrapping up...

Walking is more than just a means of transportation; it's a complex activity that, when done correctly, can significantly enhance overall health and well-being. By understanding the mechanics of walking and integrating expert advice, individuals can adopt a walking posture that promotes efficiency, reduces the risk of injury, and contributes to a healthier lifestyle.​

For a visual demonstration of proper walking techniques, consider watching the following video by Bob and Brad:​YouTube+2YouTube+2YouTube

So, are you Team Forefoot, or Team Heel-Strike?  What benefits have YOU noticed with your walking style?  Drop a comment!

References

No comments yet
Search