Improving Step-by-Step

One positive outcomes from our pandemic is that more of us are walking more often. And, chances are that walking is something you've never really thought.

Walking offers tremendous health benefits. But, if it's been a while since you've been active, it's important to take a look at how you walk. After all, it’s a repetitive motion and thousands of steps per day can put a lot of stress on your entire body resulting in aches and pains that may keep you from realizing those benefits.

Chances are, you learned to walk when you were just a toddler and you haven’t really thought about it much since. But life and activity levels change so it's important to learn how to walk correctly. Here's how to make the most of your daily strolls step-by-step.

Understand the mechanics
Having a clear idea of what a step actually involves can help you visualize how to walk correctly. Every step happens in two phases: stance and swing. A single gait cycle of stance and swing typically lasts about 1-second.” Your brain does all of that instinctually. Understanding the parts can be valuable in assessing where you might have weaknesses and can help assess any pain you’re having.

Pick the right shoes
Choosing poorly fitting or unsupportive shoes can lead to serious health problems. While symptomatic aches and pains may begin at your feet, the core problem often creates spinal mis-alignments that wreak havoc all over your body. There’s no perfect shoe for everyone. Stability is crucial. Avoid walking in sandals or other footwear without arch support. 

Many shoe stores offer options with corrective structures designed to provide support in specific areas or even correct problems. I recommend starting with an established local running store or show store that specializes in corrective shoes. They'll look at the sole of your current shoes to determine wear patterns. If your shoes are wearing too much on the inside, then you might need something that gives you a little more arch support. If they’re wearing more quickly at the heel and causing pain, then you might need a little more cushioning. If you’re unsure about the shape of your step, sticking with a neutral shoe is a good place to start unless you’re having specific pain or are getting a personal assessment.

Pay attention to posture
It’s possible for your body to have an injury that you haven't noticed which is causing you to over-compensate and walk imbalanced. The obvious sign of this is poor posture. Poor posture often indicates weakness, pain or injury. When this happens we lean over to the weak or painful side, shifting the center of our mass to alleviate forces on that limb. That imbalance will cause of host of problems throughout the body.

If you start to recognize that you're imbalanced, seek professional help. Avoid attempting to force yourself into the right position because that often makes issues worse and accelerates health problems. Rather, call to schedule a consultation. We'll work together to find the underlying cause then use treatment to help eliminate the source of the problem rather than simply addressing the symptom. Sometimes the treatment solution is as simple as a combination of massage and learning proper walking technique and posture. 

Stand up straight
Slouching is never healthy and that’s especially true while walking. Pull your shoulders back, keep your bum tucked underneath you, and your head parallel to the ground. As you lift your chin up, you'll automatically help bring your head in line with your pelvis and eliminate slouching. If you have a habit of slouching at a desk all day, it's normal that your back, neck, and shoulder muscles may feel sore after a long walk. Keep at it, the soreness will soon be replaced with a feeling of vitality.  

Avoid over-striding
Once you’re a more experienced walker, it’s tempting to try and up your pace and distance. But doing too much, too soon can cause problems with your stride and limit your workout capabilities. Taking too big of a stride will require your pelvis to rotate too far to step out in front of you. This puts stress on your lower back and a lot of stress on your heel as it impacts the ground. If you're looking to put a 'little more umpf' into your walking, I recommend increasing the pace of your steps rather than compromising your health by overstretching your stride.

Custom Orthotics
A variety of problems ranging from joint pain, foot discomfort, and posture issues, and especially lower back pain can be alleviated through custom orthotics. These are insoles that slip into shoes. They are custom-crafted especially for your unique foot shape and biomechanical needs.
Dr. Dukes has helped many patients struggling with low back pain, knee pain, plantar fasciitis, and even neck and shoulder pain find relief through custom orthotics so they can achieve their health and fitness goals. 

When you're ready to live your best life, call me. Schedule a consultation. The team at Dukes Chiropractic is here for you. (813) 752-2524