5 Biggest Mistakes Most Make WIth Walking At 50+

Brad and Mike demonstrate the 5 biggest mistakes most people make with walking.
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[@BobandBrad]

For more information on improving your walking, check out our video "Fastest & Easiest Way To Walk Properly"- kzbin.info/www/bejne/eKmlnGV5jtKFZ68

[@bbranden1750]

Please give our greetings to Bob. We miss his cheery face!

[@BobandBrad]

Will do!

[@catherinesmitko]

Hi bob ❤❤❤

[@Cat74]

Awh Renee was amazing great to get a first hand experience of the issues addressed

[@BobandBrad]

Thanks for the feedback!

[@jeff-kf5oe]

How’s Bob doing? Miss him and the catchy Bob and Brad jingle.

[@BobandBrad]

Bob's good, thanks!

[@ph5915]

One of the reasons for 'heel strikes' are the modern shoes/sneakers that have been around since the 1960s where the fella that started Nike thought joggers/runners times would improve if they could heel strike first in their gait. That is why, especially sneakers since then, have a large amount of cushioning in the heel of sneakersOf course, the foot is designed to strike with te front of the foot first. There are shoes available now, Xeros is one brand (not tied to them, just a customer) that make 'barefoot shoes' that have a wide toe box, so the toes can spread out, as if walking barefoot, and a flat, minimal sole, just a few millimeters thick, no cushioning, no arch support, to get close to walking barefoot. I tried them, have been using for months on my treadmill, and they are much better than 'regular' sneakers. These type of shoes are all I wear now, lower back doesn't ache, nothing. The heel isn't made to take the shock of anything except standing really. so when we 'heel strike' that shock goes up the ankles, knees, hips, and back....Looks like Mike might have had on a pair of barefoot shoes, not Xeros or Lems, but some brand...

[@BobandBrad]

Thanks for sharing!

[@Yooperskepticz]

Thank you Renee! It helps to have an actual patient showing and describing these issues.

[@BobandBrad]

Thanks for the feedback!

[@candierichard8931]

Yes. Thank you Renee. It is awesome to see an actual patient doing the exercises.

[@cmekistauff]

This is the most helpful walking instruction I have found on KZbin. Thank you!

[@BobandBrad]

We’re glad you like it!

[@bingersinger1517]

Bravo Renee! Thank you for sharing your process with others. Kudos to your therapists who demonstrate real care and compassion to correct your gate. Love your vids!

[@BobandBrad]

Thanks!

[@qigong1001]

Brad, since you are a runner with excellent run times, can you do a series for runners...biomechanics to optimize speed, techniques you use to train, specific strength training of muscles, injury prevention, etc. I think it would be huge since people ditched the gym and taken up running. Number of those participating in marathons has DOUBLED, according to Livestrong, in the last few years. I feel you have more qualifications than others on giving advice for all ages.

[@BobandBrad]

I have added this to our to do list!

[@qigong1001]

@@BobandBrad yay!

[@jpe1]

I used to run with a heel strike stride, as advocated by my high school gym teacher, but after I tore cartilage in my right kneecap running a marathon I learned to run with a forefoot stride as shown in this video, and I run much better now, less effort and less pain. The design of the shoe is important, many running shoes (eg Nike) are designed with a raised heel and lots (and lots!) of padding to try and cushion the shock of a heel strike, not many are designed to facilitate a midsole strike. I find the zero-drop heel of the Hoka One Profly to work really well for this, but there are other choices. Don’t order shoes blindly online, go to a local running shoe store with knowledgeable staff and find the shoe that works with your body and your goals.

[@BobandBrad]

Thanks for sharing

[@firebird7479]

Something you need to address is finding the proper sneaker. Everything has memory foam and that is terrible for my feet. I'm using Chuck Taylor's. Not the most comfortable sneaker but even the New Balance sneakers that my podiatrist recommended in 2006 have become memory foam. Memory foam is the worst thing for your feet.

[@texasstardust6010]

...I have to agree.,about the " Memory Foam "... I don't find it helpful at all, and I don't know shoe Manufacturers keep using it ! My body/ feet don't like it and Shoe Manufacturers need to have shoes without it ,as well !

[@firebird7479]

@@texasstardust6010 The foam moves all over the place on me!

[@BobandBrad]

We will add it to our to do list

[@Rositasparks]

As always fabulous insight ❤ start correcting these things earlier than later!

[@BobandBrad]

Exactly, thanks for watching!

[@paulfield1838]

I still cannot figure out that if you are recommending landing with the forefoot 7:48 into the video, why is Mike demonstrating striking with the heel approximately 1:48 into the video? I tried forefoot walking on the bumpy streets of NY, not lifting the front of the foot and hurt myself tripping on the sidewalk. In a future video can you demonstrate how I can walk on rough surfaces without tripping using your walking technique.

[@BobandBrad]

I have added this to our to do list, thank you!

[@andreas4268]

I thank you and Bob for all of your great content, have been able to use some of your tips and exercises to help myself. Much appreciated 😊

[@995freetree]

Brilliant video Thanks Rene

[@BobandBrad]

Glad you liked it!

[@miketa87]

Great info, looking forward to trying them!

[@BobandBrad]

We're excited for you!

[@catherinesmitko]

Great tips! Thanks

[@johnbochicchio2806]

Thank you for this! It is so helpful to have your guidance. I find that having a stronger gait helps my self confidence as I age.

[@BobandBrad]

Happy to help

[@chrystalthornton1502]

Never understood why anyone would walk with a stiff knee and heel strike. It always came natural to me to walk softly, silently coming down on forefoot first and just gliding along without a sound. I run this way too and never had problems with my knees.

[@BobandBrad]

Thanks for sharing

[@jimwing.2178]

Well. aren't you special. So much better than the rest of us.

[@janedmunds4218]

@@jimwing.2178 now now

[@ntotman1244]

Very helpful❤ thanks to Renee for the demonstration

[@soonerbmama6727]

Great continued content guys! Thank you.

[@BobandBrad]

You are very welcome, thank you for watching!

[@ikust007]

Always exceptional. Merci 🎉

[@BobandBrad]

Our pleasure

[@nancybarta8167]

Thanks!Exactly what I asked for.

[@BobandBrad]

No problem!

[@BarbaroJones]

I want to thank all of you on this channel (shout-out to Renee for demonstrating, it really helped me). I had a truly awesome chiropractor when I lived in the Pacific Northwest who solved a lot of my issues but then the last twenty-one years of life intervened and now that I've retired I can really focus on making my workouts and addressing my hip, back and toe issues my first priority....after spoiling my dogs as a stay-at-home dog mom first, of course! I'm so grateful and also want to send a prayer and good wishes for Bob. As I start Medicare next month, working my way through these videos is educating me to help me self-advocate as I age. Thanks again from Deb

[@MarlanWarren]

Incredibly helpful for me! Thank you very much! I fractured my pelvis last year on the right and it put me out of commission with normal walking for the last year so I've had to learn to walk all over again. My PT advocated heel strike walking which I did not do previous to the injury. Trying to walk is a huge effort because I already have back problems and weight gain from the inactivity. Your exercises look good and doable and you explain everything so well!

[@jpe1]

You might want to find a different PT, they are wrong if they suggest that a heel strike is preferable to a soft knee, especially for someone in your situation.

[@BobandBrad]

Thanks for sharing, best of luck!

[@bretaskinner3143]

Thank you for the information! Soft knee walking: hard to change but will try;) 61 now, and loved to racewalk 30 years ago. I had to quit after only 3 years of training and 3-4 5K's a month with an occasional 10K or 15K, because of knee pain. I have very loose joints and a somewhat high arch. Even now, when walking or standing without prescription orthotics, my arches flatten and knees angle in. Very difficult to find cute sandals with support ;(

[@BobandBrad]

It is hard to change something you've done all your life one way, like walking! But trying is all we can do! Best of luck!

[@paigeb1318]

Awesome video! Special shout out to the lovely Renee 😃You did a great job!

[@BobandBrad]

Thanks!

[@rld1278]

Thank you Renee for allowing the guys to demonstrate real life issues that can be resolved thru therapy!

[@BobandBrad]

Our pleasure!

[@sharoncasavant7650]

Love this advise! You got the sound voices perfect too! 😊

[@BobandBrad]

Thank you!

[@lb8960]

Great video

[@BobandBrad]

Thanks!

[@ritachopra6267]

Love watching your videos They help a lot One question are there any excercises to improve bones sticking out of shoulder Thanks Rita

[@BobandBrad]

We don't have a video on this yet, however we have added this to our to do list.

[@teresacorrigan3076]

FaNtatastic as always. Thank you. Don’t know what we would do without you!!! 🇨🇦💫✨⭐️🌠

[@BobandBrad]

It's our pleasure!

[@user-ml1kd8zp3i]

As always fabulous insight start correcting these things earlier than later!. These are some very good exercises. My legs feel stronger afterwards..

[@BobandBrad]

Thanks!

[@marypond7458]

Thanks!

[@BobandBrad]

Thank you! Take care.

[@maplenook]

Gotta correct flat foot around the home too

[@BobandBrad]

Right!

[@fingerprint5511]

Thank you 🪷

[@BobandBrad]

Of course!

[@MaryPalomaChipman]

I self-diagnosed & am doing rehab on hip tendonitis thanks to your excellent videos. I'm changing my walk as you described. Years ago I had piriformis syndrome in the same hip & my IMS physio said I wasn't engaging my glutes when walking (I have naturally strong quads & osteoarthritis in the patella). However, I feel my piriformis kick up when I walk deliberately this way. Am I contracting the glutes too much?

[@joanneweiss3864]

Thanks guys, and to those saying oh, people our age can't/won't change walking habits or patterns, that's way incorrect!!! I changed my way of walking, often alternating with old way that got me into this trouble, when you first discussed "ball method" weeks ago, especially as I have bad back & knees...my 1-1.5 mi in my neighborhood with sore knees & feet muscles after are now 3-4 comfortable miles! Now able to do more up & down hills too, with zero discomfort!!! Wish I'd known this at 50 not 66!!!My friends are all doing as well, same results! My Ortho tells all his patients to try it! You're very fortunate but no, many people our age are extremely capable of-and receptive to-any & every change, big or small that will help them physically feel & do better so life is more enjoyable-and I can be more physically involved with hopeful eventual grandkids 😊

[@BobandBrad]

Thanks for sharing!

[@lisawhitmore3940]

I wonder if you have a video about those of us that “waddle” when we walk. I’ve had both knees and both hips replaced through the years as well as an L2 to L5 fusion which may contribute to my issues. Would love to see a video about this.

[@BobandBrad]

Here’s a video you can check out. Hope it helps! kzbin.info/www/bejne/bH3Ol6qOoriIra8&feature=shareb

[@fundamental1020]

Oh boy… I do all of these!😂 But now I will try these ideas and exercises. thank you

[@BobandBrad]

Hope you enjoy them!

[@sunflower6153]

Remembering to walk this way is my issue. However, I'm doing it more often than not. And when my knees hurt, I make myself aware of my foot strick pattern and make sure I'm walking this way bcz it stops the pain immediately! Thank you for these exercises also! 😊❤️

[@BobandBrad]

You are very welcome!

[@crh251]

I really need to break the habit of heel striking. My son has made me aware of this as well. Plus I have flat feet so I’m not doing myself any favors. Thanks for the video!

[@BobandBrad]

No problem, keep trying, you'll get there!

[@HollyFurgason]

I remember in Kindergarten, we did exercises where we were taught to walk with the heel first. We did this exercise quite frequently to music. I'm 61 years-old. Anyone else remember this?

[@BobandBrad]

Interesting, I don't remember that!

[@MaryPalomaChipman]

I'm a former fencer & walking on the heels was one of our training exercises 😢.

[@HollyFurgason]

@@BobandBrad I grew up in New York state. Maybe it depends on where.

[@firebird7479]

2:19 I use to have an apparatus called a Dard that does this with added weight.

[@BobandBrad]

Thanks for the feedback!

[@psfgtech]

Sciatica in the leg destroyed my summer, my legs hurt real bad until i followed your advice on stretches on the massage table, only 2 times in a week made me 90% better. I couldn't believe it. And i do have flat feet. And another goo😢 video

[@janiemyers6817]

I'm confused about which side of Renee's back has the crease in it. Please clarify. Thanks

[@lifematters1234]

Do you have any exercises for high arches

[@kimlindseyOH]

Thanks Renee! Timely video: I'm about to leave for a walk in the park! 😀

[@BobandBrad]

Hope you like these!

[@evieksea2]

I want one of those tee’s that you’re wearing (of Bob and Brad)…where can I purchase one?

[@divadfeb1959]

do you have any suggestions for anterior tibialis compartment syndrome please? Not diagnosed formally (with pressure measuring devise) , but my sports physician and podiatrist think I have it in both legs.

[@roberthart9886]

I recently turned 75. I started walking 1 mile 4-5xs a week on decent shoes, but treated myslef to a pair of HQ walking shoes from Running Wild in Ft Lauderdale. Big improvement in holding my balance

[@BobandBrad]

Glad you found something that you love!

[@triciabell4683]

Isn’t heel to toe walking important for an effective calf muscle pump action, needed for good blood circulation? Especially for older people who may have issues with their veins?

[@BobandBrad]

it's good for balance for sure, but a lot of things can help with circulation

[@kristinen7611]

great video. can you do lower back exercises?

[@BobandBrad]

Here's our playlist on our lower back pain! kzbin.info/aero/PL8l32k1r15l4jAEWdMOPzZ3mtN-Mk4LFq

[@kristinen7611]

thank you !!! @@BobandBrad

[@candierichard8931]

have osteo too and a recommended exercise is heel drops. I do not lock my knees, not sure if that matters. I also purposely land on heels too. Brad please let us know what you think. Have osteo in femur neck of both hips and L1-L4. My left femur is the worst and i need to stimulate bone growth. Please help us.

[@lw7436]

Please address best walking practices for intermittent “Morton’s Neuroma.” …sudden pain in one toe is caused by pressure on ball of my (aging!) foot and/or narrow toebox, according to MD.

[@BobandBrad]

We can add it to our to-do list

[@lyndayoung8761]

I second that. Gel spacers between my 3rd and 4th toe help.

[@sharonfrattarola8854]

Hi Bob! Hope today is a good day for you! Have you gone to a functional dr, and or adjusted your diet.- gluten free, or fasting. Will Surely help your condition.

[@sandragorski5243]

I have been trying to walk on the ball of my foot as explained and my toes hurt and I feel I’m stepping down very hard. I don’t know what I’m doing wrong but I’m taking small steps to land on the ball of my feet. I have tight calves and bursitis in my toes and that hurts. Please advise if there are videos without shoes on to see how the foot lands? Thank you

[@alicepotter8165]

What about the marble transfer exercise for those who have dropping arches?

[@BobandBrad]

We will add this to our to do list!

[@brexit9279]

How many times a week is a good number for walking? I walk 3-5 miles each walk!

[@cdp6896]

Will this help people with Parkinson’s correct being stooped forward, maybe some exercises you think might help 😢

[@BobandBrad]

Here are all related videos we have done for Parkinson's: www.youtube.com/@BobandBrad/search?query=parkinsons

[@mariabeckwith3336]

How do you walk 3 miles on the ball of your foot?

[@jpe1]

I just ran a 5K race using the “soft knee” technique that Bob & Brad suggest, it’s not only easier on the knees but less running effort. A running shoe with zero drop heel helps (I like the Hoka One Profly). Note that you are not walking “on the ball of your foot” but rather striking the ground with the ball first, then landing the heel to spring off the next step.

[@TomBrown-ij3jk]

I doubt that anyone walks that way. I’m 78 and too old to change. I just finished a 4 mile walk this morning and I’m OK.🙏

[@joanneweiss3864]

​​@@TomBrown-ij3jkI changed my way of walking, alternating, when they first discussed this weeks ago, especially as I have bad back & knees...my 1-1.5 mi in my neighborhood with sore knees & feet muscles after are now 3-4 comfortable miles! Now able to do more up & down hills too, with zero discomfort!!! Wish I'd known this at 50 not 66!!!My friends are all doing as well, same results! My Ortho tells all his patients to try it! You're very fortunate but no, many people our age are extremely capable of-and receptive to-any & every change, big or small that will help them physically feel & do better so life is more enjoyable- and I can be more physically involved with grandkids 😊

[@truemagneticnorth]

@@jpe1How long did it take you to learn how to run this way? Do you walk this way as well? Any other tips? Thanks!!

[@abbykoop5363]

You will notice that you naturally walk this way when you are barefoot (when you are on a natural surface, not necessarily indoors). Try walking barefoot in your yard and you will see.

[@kelleydufour3463]

Brad, I have Ataxic Cerebral Palsy (60 yrs old) and have never had a normal gait, which has resulted in many issues. Because of the Ataxic CP, I'm unable to do the toe/heel walk without support from the wall or counter. Any suggestions??

[@BobandBrad]

We will add this to our to do list!

[@y4..]

Mike's shoes 👍 ...brand??

[@BobandBrad]

They are called Whitins and you can get them on Amazon! amzn.to/44K4H6s

[@celestepinkerton5791]

Do you have any exercises for ppl with balance problems. I would not to use my walker or cane Please@!

[@BobandBrad]

Here's a video you can check out! kzbin.info/www/bejne/haDMqmh6raaDnMk

[@JudithSanchez-ht6jn]

In 2019 I went to surgery fora knee replacement but one I was walking downstairs and the last step my feet press and at nighttime a pain away me and from there I suffer a pain I can not walking well. Please my English is bad I hope that you understand my problem.

[@justme.9711]

I'm 60 and have been reasonably active for most of my life, but I'm trying to walk 3 miles a day at 3 miles an hour and am being struck by pain to the shins, I think it's what people that know, call shin splints, but I could be wrong. I'm really trying to loose some weight and up my cardio, but this crap is stopping me. I'm doing some stretching before my walk, ANY advice would be dearly appreciated.

[@BobandBrad]

Here's a video you can check out. kzbin.info/www/bejne/r4vbn5VnmtZ_nNE

[@meerabakshi2676]

haha, can a person change the way of walking? All his/her life one has placed the foot on the floor how cna it be changed as one turns 50! Heading gives such an impression, that's why I commented. Just use the words to suggest for people after 50 how to place foot on the floor, curb or in the walking trail while walking to get most benefit. Thanks.

[@simplytruth9729]

I have complete ACL tear and the therapist has been working on me heal first like a normal walking stride. And now seeing this video I am confused.?? It is a tear no surgery.

[@bonnie_nelms]

Is the goal to permanently change to soft knee walking ALL the time?

[@BobandBrad]

That is the goal but sometimes we can't get it completely

[@CitizenKate]

7:44 - I have to admit I don't really like this technique of walking. Who walks this way naturally?... just landing on your toes when you walk? In my experience, a normal, natural way to walk is to land on your heel, but immediately roll your foot forward to your toe to absorb the shock, then push off forward with your toe to propel yourself forward. A nice, smooth, rolling motion that's easy on your hips and knees. I didn't have problems with walking until I noticed I was just walking on my heels but no longer involving my toes in walking at all. I see a lot of other older people like me doing this.

[@BobandBrad]

Completely understandable. Most people aren't used to walking like this, however it is beneficial to try.

[@C_a_m_i_2024]

I have hardwood floors that I've been used to walking on for years...I do find myself walking with my legs slightly bent... but each time, after visiting my friend's carpeted home, I end up having aches & pains in my feet, legs, and knees. I hate going on her carpet bc I dread the aftermath. What can I do to make the pains go away? Ty

[@BobandBrad]

Strengthening exercises may help. When we do things we are not used to, there's bound to be sore muscles from using those that aren't often challenged. Maybe exercising those muscles three times a week may help decrease the pain you get when going on her carpet?

[@C_a_m_i_2024]

@BobandBrad Gotcha🙂I appreciate your show. You both are awesome. 🙏🏾Blessings to Bob.

[@sunandaroychoudhury2465]

Is it applicable to people with flat foot only ?

[@drip369]

No, it's applicable to everyone because the foot was designed to behave like a spring versus a stump. I walk full pad but i jog&sprint forefooted

[@Rositasparks]

Easy answer here..No ❤

[@BobandBrad]

No! Everyone can benefit from it

[@marcellecostanza1777]

I've been taught that if you have osteoporosis you SHOULD come down on your heel in order to send the signal to the brain to activate osteoblasts to build new bone. My understanding is that does NOT happen if you land on your fore foot. My problem is I already have bone on bone issue in my left knee so I am probably locking that knee every time I walk. Thoughts?

[@candierichard8931]

I have osteo too and a recommended exercise is heel drops. I do not lock my knees, not sure if that matters. I also have purposely landing on heels too. Brad please let us know what you think. Have osteo in femur neck of both hips and L1-L4. My left femur is the worst and i need to stimulate bone growth. Please help us.

[@candierichard8931]

No one answers our question???????

[@marcellecostanza1777]

@@candierichard8931 Nope. No response at all!

[@hasake8873]

These are some very good exercises. My legs feel stronger afterwards.

[@BobandBrad]

We're glad you like them!

[@andrewhallum4921]

Renee's presence added a lot to today's show!

[@joanmack5900]

Aren’t you more likely to stumble if you land on forefoot rather than heel?

[@BobandBrad]

Balance is very important so if you are feeling unsteady, please make sure practice safely and do not use this method until you can walk safely. Balance exercises are great for this purpose. We do have many of those as well :)

[@alinakowalczyk1161]

❤

[@BobandBrad]

😊

[@carlajulian1675]

Really miss Bob! Someone with a similar personality and sense of humor would be welcomed.

[@cccEngineer]

First!

[@BobandBrad]

👋🏼

[@CandidLy1]

I know that the Native Americans walked ball first. Not only is it easier on the body but the foot step is much quieter.

[@chrystalthornton1502]

Always came natural to me to walk this way, so guess that little drop of Cherokee blood paid off.

[@BobandBrad]

Thanks for sharing

[@Capicua718]

You can even see that when people are jogging 🏃‍♀️ look at the cartoon for jogging

[@BobandBrad]

LOL

[@noreencullen8957]

Can you do the leg exercises in bed upon awakening..have neuropathy from cancer treatment

[@BobandBrad]

Doing them in bed is better than not doing them at all!

[@alikaperdue]

I've been walking in the park with my hands on my butt for a while. I am more important than what people think about me.

[@BobandBrad]

EXACTLY! You definitely are :) Keep it up!

[@johnszczerba9979]

What happened to.the other guy?

[@BobandBrad]

Bob has ataxia and has stepped back from being in the videos and does more behind the scenes now. Here are the videos we did on his condition if you are interested: kzbin.info/www/bejne/bqupdqOmfL54gaM kzbin.info/www/bejne/Y2Orpn2uobKchNk

[@Kkkaytey]

Another video with camera not focused on feet which are being discussed.

[@applebomb4091]

much better new host! too much heckling and interruptions when Bob was on.

[@BobandBrad]

Sorry you felt that way

[@drip369]

Flat feet means weak feet 🤦 they aren't physically flat, they're just not held up. Insoles won't fix the problem, learning to squat barefoot will

[@mitchellherron4066]

Bull

[@BobandBrad]

The arches flatten with flat feet people. The arches may be weak

[@Reach41]

Nobody should walk at 50+. That’s waaaaaay too fast!

[@BobandBrad]

LOL