Written By: Pavitra Sampath | Updated : April 22, 2015 11:47 AM IST
We all learnt to walk when we were babies, and our first steps were the most precious moments for our parents. But while we use our legs to walk, run and perform a variety of everyday activities, have you ever asked yourself 'Do I walk the right way?'. You're probably not.
According to Pooja Bajaj, neuro-physiotherapist and Prabhakar Pandey, consultant at Orthotics, AktivOrtho, 'Walking the correct way helps us to avoid fall-related injuries and improves our health and fitness levels. While sports and running are associated with various types of injuries, walking too can cause physical damage if you do not follow some basic rules.' Here is everything you need to know about walking the right way.
The dynamics of walking
Whilst walking, our balance relies on various senses working in tandem sight and touch communicate with the sensors in our inner ear that monitor movement, equilibrium and spatial orientation. Messages are sent to the spinal cord, which in turn governs how our muscles move. Injury, disease or ageing can affect one or more of these systems leading to a loss of balance, which can cause falls. A healthy sense of balance helps you:
Causes of frequent injuries whilst walking
Although our feet have been designed to adjust to all types of uneven ground, we tend to stumble and fall if the coordination between our eyes, brain and feet fails. Apart from age-related conditions, fall and injuries may also happen due to lack of attention. For instance, you might be talking on your mobile phone or texting or listening music on your headphones.
Elderly patients with balance disorders are more prone to fall-related injuries and need to take extra care when walking, especially on an uneven or slippery surface. Here are some signs that your balance is not up to par.
The right way to walk
Here are some basic principles to walk the right way:
Avoid over-striding: We tend to over-stride to reach our destination quicker and sometimes ignore the ground conditions. Over-striding leads to an artificial gait which can hurt your shins. If you are in a hurry and want to walk faster, choose a path which is clear and smooth. Before you start walking quickly, warm-up or increase your speed gradually.
Wear the right footwear: Ill-fitting footwear is the main cause of walk-related injuries. Avoid high heels, shoes that do not support your feet or are uncomfortable, or shoes with uneven soles.
Use the right clothing: Badly-fitting or loose/long clothes such as a lungi can also make you stumble when you walk. So wear more fitted clothes that do not hinder your walking pattern.
Walk naturally and stay alert: Do not develop an artificial gait or copy someone s walking style. Use your own natural pattern and walk slowly, steadily, smoothly and with full awareness of your surroundings. Keep your eyes ahead and down on the path and avoid any distractions. Texting and music on headphones not only cause injuries but they are highly dangerous and have led to several fatalities.
Walk with your head high and your spine straight: When walking, keep your posture straight so that your weight and balance are equally distributed between your feet. Your arms should be bent at 90 degrees and swing back and forth naturally.Always land your heel first and push off with your toes. Avoid any abrupt change of direction.
Lose excess weight: Excess weight can impede your walking and make it tiring or uncomfortable. Losing weight can make a difference and will help you to walk more easily.
You may also like to read:
Image source: Shutter Stock
For more articles on Diseases & Conditions, visit our Diseases & Conditions section. For daily free health tips, sign up for our newsletter.
Disclaimer: The content on TheHealthSite.com is only for informational purposes. It is not at all professional medical advice. Always consult your doctor or a healthcare specialist for any questions regarding your health or a medical condition.
