12 Tips to FIX Your Walking (for 50+)

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US link: amzn.to/3J1ACGi
(Amazon Affiliate links)
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals a 12-part checklist that can fix posture problems when walking for less pain and better mobility on your feet!
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
To get in touch about sponsorships or promos, send a message to: [e-mail]
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...

[@susanboden1564]

This young man is fantastic I’m doing loads of his exercises as boy do I need them. I’m 77 been running for years but got covid then vertigo so everything went downhill. I found these videos and saved them so I could follow . If I lived closer to Hampshire I know who I would be visiting but I don’t so I follow on line. I so recommend this very clever bright young man you can’t go wrong. THANK YOU so much ❤️❤️👍👍👍

[@jayterra2060]

1. Heel strike first 2. Hip extension (leg/thigh should be behind you) 3. Toe Off (use toes to push you forward) 4. Bend your knee when off the floor (before next heel strike) 5. Keep hips stable (don’t drop hips) 6. Feel your glutes firing (during toe off) 7. Tummy tuck (small amount of tension at belly button) slightly tuck pelvis 8. Chest Out (shoulders go back, chest out) 9. Swing your arms (opposite to leg forward) 10. Keep shoulders relaxed and down 11. Slight Chin tuck (25% back) 12. Look 15 feet ahead at the floor I got hip and knee injury trying to walk better , but I was not doing the heel strike and trying to correct the anterior pelvic tilt too fast and not bending the knee.It’s been months… been through PT and not able to walk comfortably yet. Your vid gives me hope. Please be safe all and take it one step at a time.

[@kgrandchamp]

Thanks so much for writing up the 12 points Jay! 👍

[@ZebaKnight]

It is exhausting (and I think one becomes clumsier temporarily in the process of re-educating one's body), but it really is worth the effort. I wish you good luck with your practice. Thanks for this succinct list.

[@pattyonorato445]

Great video! I have shared the information you have given on walking with my 90 year old mother. This information has helped her dramatically. She talks about it with me and how it has helped her. Thank you so much for all of the valuable information that you have given us in your videos! It is greatly appreciated! Have a wonderful day. God bless 😊

[@HT-Physio]

Thank you so much and hope it helps her!

[@kulasenagammeddahewa5041]

Thank you very much for the important explain have a nice future .budusaranayi.

[@kdcraft89]

This was terrific! I walk most days but have felt it was not the right way to walk. I tried this today for my walk and it felt great. Since I walk on some quite uneven sidewalks, I've been looking down. I tried looking 15 ft ahead and it felt freeing. Some of the other things helped too. I wrote the list on my phone in order to remind myself about the 12 points.

[@skinniekinnie1]

I am 72 and suffer from hip arthritis and have fallen in the woods walking my dog many times. Having found your videos recently on how to walk properly, I am now acutely aware of your great knowledge and gained so much confidence as a result. I also do your exercises on the frontal lower leg muscle (tibialisu anterior) which has greatly improved the ability to place my heal down first. I used to have much pain in that muscle and put it down to migrating pain from the hip but now the pain has completely gone. Thankyou SO much for placing these videos on youtube. I will continue to watch them to build up further strength in my legs in order to walk my lovely collie for many miles more. Bless you!

[@josefinamccarty9271]

Timely video for me.....I am having great difficulties when walking....this video of 12 tips was made for me...thank you. !!! I took for granted my ability to walk..until one day a year ago....I felt weak on my knees when waking. or standing. These 12 tips for walking properly has helped= me tremendously. I made some changes. in order not to become home bound .. . Do you have an exercise video on how to correct foot dragging when walking? I also watched the video on how to go up stairs and down, interesting that during the time I felt weakness on my legs, I also had difficulty going down or up a stairs , Thank you for devoting your time to help us people "over 70" to enjoy the ability of walking safely Greetings from Florida U S A Josefina McCarty

[@judithsnook1139]

I had knee replacements 3 yrs ago, and am still relearning to walk properly. Have to constantly remind myself! Thanks for the video.

[@CapeCodBelle]

I suspected my walking wasn't correct, and now I know how bad it was! I walk flat-footed and guarded since I'm afraid of falling again. Thanks for teaching me to walk correctly! I'm going to practice daily 😊

[@HT-Physio]

You're welcome and good luck!

[@peacemonger766]

I recently at age 74 realized I've been walking flat-footed and am pleased to have figured that out and this will be helpful to improve my walking. Heel to toe is the thing I'm working on the most and that has already helped with my gait and my balance as I walk. These 12 steps will help me immensely as I learn to walk properly. Thanks!

[@fnewington]

Excellent clear demo of how to walk. Could I request a video on how to use a walking stick effectively. I often see people almost carrying their stick as an accessory. I find a hiking pole very helpful when I go “off road” and to help me walk more confidently at speed.

[@joseenoel8093]

This is just great and thank you Will, slow and steady wins the race (simple works too)!

[@HT-Physio]

Yep, simple is key!

[@davidmckaig8134]

Leading with your heel helped me more than several PT sessions with an "expert". Keep the white socks going.....nice touch!

[@davidcontos7477]

I also appreciated the white socks.

[@dolphinm3639]

Excellent. Thank you. Very helpful.

[@anitacurtis6271]

Very helpful, thank you, Anita

[@PresumptuousInsect]

Fantastic, thank you!

[@deborahbowden5586]

Thank you for this information

[@sporti7867]

Thank you for this outstanding video_may it reach many older people and encourage them to get and keep moving again! Because I also belong to the target group addressed, may I perhaps give two more tips that result from the fact that I have learned classic walking and practice it regularly: I like to walk barefoot at home or in socks with nubbed soles. As a result, awareness is drawn to our feet, which carry the entire weight of the body and are therefore the basis for the application of all the tips mentioned above. In addition, I found out for myself to knead my feet manually right before walking and then to pamper the soles of my feet with a soft hedgehog ball. Prepared in this way, you can stand on tiptoe a few more times - alternating your feet - doing this as slowly as possible in order to stretch the wide fascia under your feet in particular and strengthen the calf muscles. Have fun walking!!!

[@jamesl.o.h.6000]

This the best tips for walking I've come across. Like the step by step details & demo. Thank you 🙏🏻

[@michellemcdonnell5197]

Thankyou for a very helpful video on how to correct my gait. I have a meniscus tear and recently noticed my gait had changed in order to compensate for the bung knee. The 12 tips have also helped to correct areas that probably contributed to the wear & tear injury. Thanks again for your generous offering of information 💫

[@maestro1581]

Brilliant guide to proper gait! You make what I have found to be a difficult subject rather easy to comprehend and implement.

[@patirvin-bz9pg]

Thank you. Good suggestions. I will try to incorporate them.

[@tmb2226]

Very excellent analysis on how to walk optimally and mindfully. All of your demos and explanations are excellent.

[@healthsy485]

Sooo informative...I never knew that there were special rules for walking right..I am so glad I to have discovered your channel. Merci infiniment

[@user-xr6rh6jy8z]

Thanks Doctor, this will definitely improve my walking regime.

[@kgrandchamp]

Wow Will thanks so much for this great video! I have quite a few issues with my spine and my walking position was slowly becoming worse and worse without my realizing it! Thanks you soo much for these wonderful videos packed with information and solutions! 🌿

[@johndunbar7504]

Great presentation.

[@violahamilton782]

Thank you so much, I really need this!

[@HT-Physio]

You're very welcome!

[@claudettelapierre7907]

Thanks

[@honeyguide99]

Very helpful, great channel.

[@maryrobison1984]

I love this video! Really helpful, thank you!

[@HT-Physio]

Thank you!

[@samperras]

Thank you

[@AkAz09]

It is a Great pleasure watching your episode of over firty phisyo ,thank you very much indeed,

[@SnartNik]

Excellent video as always.

[@HT-Physio]

Thank you!

[@TheoooTay]

Will, I need say no more, your work is a gem to the society. I’m only 34 and am benefiting so much from your videos🙏🏻 It doesn’t take one to be 50 to benefit from it. Will look forward to buying your book and sharing it with my parents!

[@clivebasson7831]

Another very well presented set of important points when walking. One of my problem areas of mobility due to no sensation in my feet and balance problems. The origins of which seem to be brain related. I was an elite athlete but have developed these problems as I've aged. I'm now 82 and do regular exercises similar to those in your programme - Walking is one of my major difficulties and have found this video very helpful. I have found that a walking stick and appropriate shoes do assist in the balance problem. Thank you again for your very helpful videos.

[@juliamacauley7062]

Thank you so much Will ! I had been tripping and falling a fair bit over the last few years but have improved my gait and haven’t tripped for months now and I walk a lot! I’m 68 and an an ambition is to eventually morph into an eighty something with skinny tanned legs and a rucksack , marching about the locality .

[@yvonnetrigg4745]

Amazing advice, thank you 😊

[@HT-Physio]

You're welcome!

[@Champagne8004]

Thank you Will, I am sure your videos are changing people all,over the world

[@lesleyadamson2660]

Brilliant. Thank you. Better than any physio or physical trainer.

[@renupathak4442]

I simply love the way you explain and make it soo easy yo follow. A big thumbs up

[@HT-Physio]

That's great to hear I'm so pleased!

[@coriculp]

Thank you! It’s so helpful to have this list. I have MS so I’m already struggling to walk normally but knowing what to fix is definitely going to help me.

[@HT-Physio]

Sorry to hear that but glad it was helpful!

[@ReallyJillRogoff]

Thank-you, this is truly helpful. There are four points I need to check. Will be sharing this with several people.

[@HT-Physio]

You're welcome! Thanks for sharing.

[@kathleenunsworth4558]

I tend to look down when I walk because most of the pavements around where I live are uneven and it's very easy to catch your toe. I had a very nasty painful fall over a year ago so I'm always mindful of tripping now. Will looking 15 feet ahead help to ensure I can still be aware of the surface I am walking on. Thank you for the video I'll try to follow your advice .😊

[@alant1647]

Wow! I am 75 and recognised every point which you were making. Invaluable advice, thank you.

[@user-gw3ln3pd8d]

Thank you!

[@heatherangellight8558]

This was so helpful! I go to PT and three people never explained it this well so that I could fix my walk after a car accident. Also we follow two famous PT guys and they keep saying NOT to walk heal to toe and everyone we tried we thought we would trip and fall!! I did the things you mentioned and walked well right away!

[@HT-Physio]

Woohoo! Great news :)

[@DavidJohnson-qs9mk]

Those two famous PTs are totally full of it when it comes to their advice on walking. I'd quit following them, if I were you.

[@emilkvicktube]

Thank you😊

[@johnroller5198]

Hi Will…a truly great summary of all of the check points to be mindful of when breezing along on an enjoyable carefree walk that gives life a special tang…you direct our movements like a symphony playing on time and in tune…thank you,Maestro…❤️

[@dr.samierasadoonalhassani2669]

Thanks,12 tips,related to posture.1.Heel first hit the ground foot row king..2.leg go back ,hip extension.3. Toes off to push4.knee flexed,bend ,high on ground,not shuffling.5 stable hips at level.6,squeeze the glute.7.core towards spine and up,movements of limbs from centre.( Pilates is useful).8.chest out ,up,shoulders back and down ,relaxed,breathing better.9.arms swinging ( arms movements is sign of dementia.10. Shoulders back,down,relaxed.11. Chin is not forwards,parallel to the ground.chin tug 25 percentage.12.Eyes gaze 15 feet on floor ahead ,far vision is good for healthy vision.

[@HT-Physio]

Thank you for your kind and considered comment :)

[@nota8386]

Next level information here, cheers

[@HT-Physio]

No problem!

[@midoann]

Arigatou 🇯🇵. I desperately needed all these recommendations.

[@mikemm40]

WOW that may help with my psoas and hip flexors. never knew walking was so critical to good mobility and health!😮

[@jackie6509]

I needed this as I was walking totally wrong especially feeling I was leaning forward like I was a hundred. I do have a bad back but the walk was all wrong.

[@lavenderisme]

Thank you so much ❤

[@HT-Physio]

You're welcome!

[@dr.samierasadoonalhassani2669]

Recap,feet hit first,leg extend,toes off ,knee bend,glute squeeze,core in to spine,chest up,shoulders down,back,relaxed,arm swinging,eyes gaze forwards 15 feet.

[@HT-Physio]

Thank you :)

[@bhajjibhajji5847]

Correction: heel strike first. Hip stable.

[@blancaalba6363]

Muchas Gracias 🙏

[@parulsinha3092]

Very useful information 👍

[@HT-Physio]

Thanks a lot!

[@Rick-fz7tt]

Thank you . Have had both hips replaced an seem to walk with a limp. I think these steps will help.😊

[@Roseloves1]

Thank you Will 😃🥰😍

[@user-fe4wp4pt1j]

thanks for the video. The glute squeeze part seems opposite to what other therapists' videos. They told us to squeeze the glute on standing leg to push us forward. However in your video, we squeeze glute during toe -push off which seems uncomfortable to me

[@wildflyingdove]

Awesome!!!

[@chachab9936]

Fighting to get better at walking as I had complete knee surgery 17 months ago . Going slowly but I'm still at trying to improve my walking. Still using rollator quite a bit. Thanks for advice.

[@HT-Physio]

Good luck!

[@lyndagabriel6539]

Thanks for this! I appreciate the, "after a few months" comment, rather than, "reverse decades-long habits before breakfast!" I love this video series... I'm a bit distracted by the door, because if it's like a North American doorway, that puts you at close to 7 feet tall. Which is cool, but I'd like to stop thinking about it. :)

[@johnkness7814]

Thank you.

[@HT-Physio]

You're welcome!

[@rigilchrist]

Thanks for this. I have now ordered your book. :)

[@HT-Physio]

Hope you enjoy it!

[@rigilchrist]

@@HT-Physio I'm sure I will. It just arrived - and I see you have also written another work about overcoming Sciatica. I have twice suffered from something similar, but it is the Femoral nerve, not the Sciatic. Will your other book be relevant to me?

[@ZebaKnight]

I am reprogramming how I do everything (after a fall). Walking correctly is a critical part of what I am relearning and practicing. This video helps a lot. I wrote all 12 elements down. I don't think I do all those things wrong, but I will check to make sure. 😊Thank you!

[@HT-Physio]

I'm sorry to hear about your fall and I'm wishing you all the best in your recovery - I hope my advice can be of some help and can be a good guide for your recovery plan

[@robertjohnston8876]

Greetings from Canada Last year I was walking with my normal stride as you describe on an icy road My left foot came down, slipped and twisted. I had a double ankle fracture Twelve months later I still get some pain. I have adopted a different gait. Small steps, slightly flat footed, and slow. I also use the ‘spikes’ if there is any ice. That fall ruined my winter and Spring. Careful everyone😊 Will. Love your videos. Any chance of a video on ‘walking on an icy road or rink’?🇨🇦

[@pennywest553]

love your chanel!

[@HT-Physio]

Thank you :)

[@mswondr]

Hello Will, I experience sciatica in my right leg so I unconsciously find myself sometimes walking with tension in that leg. So maybe this video will help me pay attention and not tense up when I walk. Thank you

[@HT-Physio]

Hope it helps!

[@elisedrolet8837]

Bravo ! Vous devriez faire en sorte qu'on puisse vous lire (en sous titre) en français. Tellement enrichissant et facilité la vie. Merci

[@HT-Physio]

Merci beaucoup :)

[@HA-kw7vq]

Thank you -I tend to look down as filthy roads at time don’t want to step in unpleasantry

[@HT-Physio]

Yes this is a difficult one!

[@stephen7218]

To avoid pounding down on the heel I ask my nordic walkers to 'point their toes at their knees'.This means they don't focus on the heel strike. Other benefits include flexing the ankle properly.

[@elainebyrne1039]

I have patellofemoral arthritis and lost confidence in walking and have mobility problems. After a lot of struggle, I have found the best thing I've learned is to stop concentrating on the front footfall and think about pushing off on the back toes. Now I'm starting to walk naturally again.

[@moon-ud8tq]

I have recently been conscious of : is there a way to "walk properly"? I'm 71 but feel my walking is not right. We all started walking upright after our initial baby crawl/walks and not taught to walk properly (my guess) so i wondered if there was a correct way to walk and i found this and other videos for seniors. I will follow this and also when i walk the dog which may not be the best time but will give me added fun on walks, with purpose. ❤

[@carnivoregal7237]

Good Grief. I’m 68 female. Trying to do 10 k steps per day. I’m lucky if I do 2 of these correctly. Shoulders & arm swing. My back really hurts afterward. I know I need glute bridges. But too lazy to do. Also another channel called Bob & Brad said to walk hitting toes first. I don’t think that would b correct. I agree with u. I will check out your glute videos

[@HT-Physio]

Keep working at it!

[@Victorsbzh]

With age we tend to mince our step. It is reflected in much shallower footprints. Hence no toe-off, no heel strike and a flat foot. We don't straighten our knees in posterior legs. We can correct all of the above once we maintain a wider step (stop mincing) paying attention to straightening our knees before toe-off. Step wider and savour each step. Good luck!

[@MyPDDaily]

Very helpful! I'm glad I caught this video when I did. I just set a goal to walk 10 miles per day by July, 2024. Currently, I am on week three of that journey. I'm living with Parkinson's disease at age 55, so this is invaluable! Thanks so much! 😄

[@StudentLankaTube]

Great

[@judithjohnson2111]

After a fall last year & a groin fracture I still feel a bit unsure walking. Can you show us a bit of walking with a cane. Not sure I need it but am a bit nervous without it. 😮

[@darrinbrunner6429]

People who walk with shoes, do heel-toe. People who learned to walk, and continued to walk barefoot, do toe-heel. Arguably, toe-heel is better, but if you've walked with shoes your whole life, you'll have a hard time making the change. I've had bad posture my whole life, I need to constantly remind myself to relax my shoulders, and keep my head up. One thing I've recently found that helps this is, strange as it may sound, wearing a wide-brimmed hat. I got the hat for sun protection, but I've noticed that I naturally want to hold my head up, so I can see in front of me better, and that also acts as a visual reminder that I've lowered my head.

[@shelahbhajan6136]

Very informative, but how practical for me with a half inch shorter left leg!

[@abbykoop5363]

I could try implementing some of these things. Interestingly, if you research barefoot running, or even walk barefoot on natural outdoor terrain, a heel strike is not a natural gait. Also, since I walk with dogs and/or a horse, I can't really swing my arms without totally annoying or jerking on my pets. A lot of the posture tips I could incorporate though.

[@jaeg6623]

After a hip injury healed, and several rounds of physical therapy, my gait is just like what you described in this video. I've had stress on that same hip from walking with my knee straight, and (at the advice of a physical therapist) to walk somewhat flat-footed to avoid falling. I also tried walking with my feet angled slightly outward and tightening the corresponding glute to the leg that was going forward. It seemed to work, but it's not natural for me to walk like a penguin! I tried your suggestions in this video for two days and I feel remarkably better. The tight joint pain is mostly gone (I even slept better) and though I have to think through the steps and what my body is doing, my gait is much more normal. I'm rewiring my brain as I do these steps and feel real confident that muscle memory will take over eventually and walking with the straight tight leg will no longer be a problem. THANK YOU!!!!!

[@pratimaghosh2908]

Wonderful video. Please suggest how to use those principles when we have to use stick due to week back? Thank you so much.

[@davidburgess741]

History: Severe bicycle accident, struck hard from behind by another cyclist. Arm paralyzed for 15 minutes. Help at hand so no need to get up. 911 called. I don't often ride with others anymore. This could happen again solo. Could not have gotten up as such, could have crabbed to my phone on my bike, or maybe a tree. Finding it hard to get to my feet at 63 though physically fit. These exercises are childs play, but in a few years, maybe not so. You've given me a few ideas as old injuries are starting to tell. 9 months physical therapy for the rotator cuff and some cervical disk injuries. Not ready for a rocking chair, no plans to give up!

[@ricaendios9789]

muy bueno! :D

[@mimirouth]

This is so helpful! I'm thinking you demonstrate so well the WRONG way, you could coach actors. I knew a San Francisco decoy cop who was medium height and slim, but could hunch over into vactim posture -- man or woman, appropriately costumed! -- and allow himself to be mugged! He arrested the same perp three times, he was so good! One concern is about our shoes. I wore clogs for years -- and the Swedes seem to do fine -- but many of us wear "pool slides" which take some effort to keep on. I wonder if I'm neglecting some muscles by wearing a slide style all the time.

[@HT-Physio]

Haha thank you :)

[@barrieheld6039]

Do you use the Bone Builders program in the UK?

[@rubelchowdhury1929]

Thanks sir.your video is really helpful for me.but i am 32 years old.can i do this exercises?

[@Tom-Travels]

I hope that I can get help on this channel. I'm always stumbling, bumbling, and fumbling when I walk. I'm getting real walking anxiety. (I wonder if I can get a disability?)

[@virginiaromero463]

What do you think about walking with a cane . .? I’m looking down

[@HT-Physio]

Doing a video on this soon!

[@saahiraalhassani976]

Thanks very important video. I am parkenson case and always I said i forget how to walk but this very useful 👍🙏

[@HT-Physio]

Sorry to hear that! Hope it improves for you!

[@chachab9239]

Knee bending drills. 👍🏽 thank you…

[@HT-Physio]

You're welcome!

[@pchow719]

What about when you are running? Should you be landing on your heels first?

[@rocktapperrobin9372]

running, toes first, it’s a different gait.

[@mrstevek118]

My balance is off. I walk close to furniture and walls in case I fall. Then I’m screwed when there’s none around. I’m also wearing an AFO, because I have foot drop from the stroke

[@hollish196]

Very interesting. Being close to 70, I am very glad to say I don't usually engage in any of these behaviors. Only in wintry conditions do I check the ground directly in front of me--ice is a real hazard where I live. So this video just made me feel great!

[@HT-Physio]

Good to hear!

[@Hemond1]

I've made a dedicated folder on my PC to contain your 'tubes. This walking tube goes to the top.

[@HT-Physio]

Aw thanks!

[@pammettee4975]

If in your video you said you had Flat Feet ? My 15 year old Grandson has them & is Very “Duck Footed” ! Is there anything that can be done? Will special shoes help? As a very young child he walked around on tip toes. I have very tight Hamstrings & & Periformis muscles- that Never STAY -stretched out! Do Flat feet & can tight muscles run in family’s ?

[@kathykent5406]

How can we get your book in Canada, and what is the cost?

[@HT-Physio]

Should be available on Amazon if you search Thriving Beyond Fifty!

[@LostButMakingGoodTime]

I have walking issues and I intend to use the tips here to evaluate (and hopefully correct) them. But I just know that as I go for a walk, trying to keep all these things in mind at once, I’m going to look like John Cleese. Just need a bowler, an umbrella and a briefcase. 😂😂😂

[@jeanporter5092]

I’m 5 months post op after comminuted break to my femur I think I have developed Tredenlenberg gait? I don’t think my NHS exercises are helping but I’m not qualified to know my knee doesn’t seem to be getting any better, I am literally walking on my toes on the bad leg which is bent

[@user-wg8ue7gm4q]

Heel first, lift knees & arms swing from side to side.