Practising the right gait

Walking the correct way helps avoid fall-related injuries and improve one’s health and fitness levels. Walking is a great stress-buster and can be very therapeutic. But have you ever asked yourself. “Do I walk the right way?” To walk the right way and to avoid injury, you need to follow some

basic principles:

-Avoid overstriding: We tend to over-stride to reach our destination quicker and ignore the ground conditions. Overstriding leads to an artificial gait, which can hurt your shins. If you want to walk faster, choose a path which is clear and smooth.  Before you start walking quickly, warm up or increase your speed slowly.

-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, as well as shoes with uneven soles.

- The right clothing: Badly-fitting or loose/long clothes can also make you stumble when you walk. So wear well-fit clothes that do not hinder your walking pattern.

- 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 as well as on the path. Do not use your phone or other distractions while walking.

-Head high, spine straight: When walking, keep your posture straight so that your weight is equally distributed between your feet. Your arms should be bent at 90 degrees and must 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 walk more easily.

(Pooja is senior neuro physiotherapist & Prabhakar is consultant, AktivOrtho)