How to Walk-Fix Common Walking Mistakes (Myths Busted)

How to Walk-Fix Common Walking Mistakes. Practice this movement pattern to improve the way you walk. Correct comment mistakes like heavy heel strike, duck feet, leaning forward, and anterior pelvic tilt. Learn how to use your core muscles in your abdomen and hip to walk smoothly with proper alignment of your spine and lower impact on your joints. It is important to correct walking mistakes as early as possible because the lead to wear and tear on the joints that can cause plantar fasciitis, knee arthritis, chronic back pain, and more. IF you notice your heel strike is loud, or if you have recurrent pain in your feet, knees, hips, or back that was not the result of an injury, you likely have issues with your walking technique that can be corrected. If you watch just one walking technique video this year, you aren't watching enough of my walking technique videos. You should watch all of them, but this video will really help getting you moving in the right direction. If you can practice these simple tips, you should be able to walk more comfortably, more fluidly, and with more confidence. This video shows how to walk for men and how to walk for women. The technique in the core should be the same.
I will also dispel some common myths about walking correctly. Do you have Dead Butt Syndrome (gluteal amnesia). No you don't. Your glutes did not forget how to fire. You are just using the wrong pattern of core movement to walk, and you can fix it by correcting the pattern, just like learning a dance.
Should you squeeze your glutes to walk correctly? No. Squeezing muscles just creates unwanted and unnecessary tension. Why would you want to be tense when you walk? You should learn how to flow, not tense up. Is heel strike bad for you? If you watch the most popular KZbin videos on how to walk, you would think that there was a consensus that people should not walk with a heel strike. Don't believe your lying eyes. Everyone you see walks with a heel strike, so you should be very skeptical when someone on KZbin is telling you that everyone in the world is doing something wrong. Heel strike is normal, but many people do it incorrectly. I will show you in this video how to place the heel properly so you do not hurt your joints or your back.
Learn the correct pattern of core movement to perform three critical phases of gait. How to place the heel properly. How to bring down the forefoot with low impact and proper alignment (loading response). How to generate the correct movement for the swing phase of gait (early stance and midstance).
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[@thediesel1241]

Heavily underrated KZbinr. Walking is such a huge part of our lives and can greatly affect overall health and general well being, yet very few people seem to care about it. Keep up the amazing work, you seem to be the only person I've seen on KZbin that seems to be so in flow when he walks and knows what he is talking about.

[@ToddMartinMD]

Thanks for the encouragement. It seems like the KZbin algorithm might be waking up to my channel this month, so I am going that is a good sign.

[@seancidy6008]

Well maybe some viewers instantly assume he is naturally a good mover, although a few days of trying his methods worked for me and I am naturally he opposite of fluid in my movements. I agree he should be a _lot_ more highly ranked; people want an ostensibly quick fix that they barely need to think about. You really have to concentrate on some of his videos, and people are made distractible by YT. Thanks for not getting discouraged Todd.

[@ToddMartinMD]

@@seancidy6008 Thanks Sean. There have been moments when I thought about giving up, but I really believe in this. On the bright side, it took me 8 years to get to 1 million views and just the last 6 weeks to get to 2 million. So, the algorithm may be waking up.

[@noorfaiza]

@@ToddMartinMD Wait.. what? Please don't ever give up. I just found your YT channel and I really admire your style of walking. You walk so gracefully and so effortlessly. I just never knew that there was science behind it. I'd like to learn more from you. So, please don't be discouraged. 💪💓

[@ToddMartinMD]

@@noorfaiza Thanks for the encouragement. It is more valuable than you can imagine.

[@DavidJohnson-qs9mk]

Eye opening! Thanks for explaining this is such clear detail. I'm77 and rehabing a damaged knee, and your video will be very helpful to me.

[@ToddMartinMD]

My pleasure. Glad you enjoyed it.

[@AZChrisK]

Thank you, Dr. Martin!

[@ToddMartinMD]

My pleasure

[@padmacolonne7406]

Thankseversomuchfortheniceexplanation andimportantinstructionsegardingcorrectwalking

[@ToddMartinMD]

You are welcome!

[@sauconygirl]

Thank you. Very helpful and clear explanation.

[@ToddMartinMD]

You are welcome!

[@workingg4772]

Thank you

[@ToddMartinMD]

You're welcome

[@tomdeegan9717]

Do you lean forward walking up hills? Thank you for these videos

[@ToddMartinMD]

No, the posture should still be vertical. I have several videos on the technique if you want to check them out.

[@saulgoodman7126]

I’m tired of going crazy. I crushed my tibial plateau about 12 years ago. Rolled my ankle while on crutches. I’ve see every specialist and PT person. I know it’s my walk, but they only want to focus on the injuries. Developed plantar fasciitis in both feet. Please help me understand how far my foot strike should be and how close my feet should be together. I did your techniques and my joints started popping. I knew something was working. Thanks, man.

[@ToddMartinMD]

I would watch this video to help understand proper stride length. The width should basically be as if your feet were side by side and traveling straight forward. Barefoot Walking-Correct Stride Length and Reduced Heel Impact kzbin.info/www/bejne/eWbMo3eBn8SspaM

[@saulgoodman7126]

Thank you for the almost immediate response. Bless you for helping people.

[@user-bu6xm1pb1s]

Lack of balance and anterior pelvis tilt

[@ToddMartinMD]

These are very common. I don’t know if you have tried any of my balance and mobility exercises. Those are good for both balance and helping with anterior pelvic tilt.

[@shafra4337]

Hi Todd thank you so much for these videos they are so helpful in understanding the What Why & How of the walking gait. I have an Anterior pelvic Tilt on the left side which thanks to watching your videos I realise that my Left Ext oblique and Right internal oblique are over working and keeping me stuck over to the right. I'm very rooted on my right leg and find it hard to turn to the left without losing a little momentum. My right arm also tends to swing more forward across my body when walking which explains also why I always kick a ball with my left leg. Do you have a video that addresses this one sided imbalance e.g. would focusing more on my left arm swinging forward as my left hip is rooted help? If you feel a private 1:1 lesson would help then please let me know. Thank you so much.

[@ToddMartinMD]

I would check out my Walking Code Core Balance and Mobility Routines to help practice the symmetry of the movement.

[@shafra4337]

@@ToddMartinMD Thank you very kindly I will try that out!

[@mrhazim4476]

I want a solution to shyness. While walking, I feel myself, everyone is looking at me And I don't know how to walk at that time I'm so tired of this problem

[@evolveyourself9518]

This is a good question. I feel the same. Self-conscious when walking.

[@evolveyourself9518]

Maybe a video on how to fake a confident walk.

[@ToddMartinMD]

If you have not seen my video on how to walk with swagger, I would check that out. I address how to act as you are approaching people walking in the other direction. My wife teaches a dance format called Groove and one of their main teaching tips is no one cares what you look like. Don’t worry about other people. If you feel you walk is not healthy, then let my videos help. But don’t worry about other people. Smile at them and nod your head as you pass and they will know you are a good person. That is what matters.

[@barbiec4312]

I had this problem and I resolved to just smile at everyone. Even a tiny bit. It was hard at first but putting myself ON PURPOSE BY CHOICE with the intention of freeing myself made it easier and easier. I focused on thinking that they were a nice person, not on myself. That kind of exposure therapy really works to soften your anxiety. Make sure you are standing up straight like a proud person and then just own it. Own that it is uncomfortable but you are going todo it anyway because you want to be free. Walking to some music helped to keep the “beat” as well. Good luck. You’ve got this!

[@risabhify]

Wow...this would be an interesting topic to discuss.

[@missmiharulove]

Hi… I am having problem finding my natural walk again after an injury that happened almost 2 years ago. I am overthinking it now. Do you need your weight to shift onto your forward leg? I feel like my weight is constantly sitting on the back.

[@ToddMartinMD]

Once your forward heel touches, there should be a gradual change of the weight or root to the forward leg and release from the rear leg. This is controlled with the lower abs.

[@carllangford1774]

I'm finding that my non-swinging knee wants to move forward over my toes, not stay over the ankle as you suggest. I can feel how this leads to knee pain. How do you practice the correct form?

[@ToddMartinMD]

I would do exactly the exercise in the video, holding onto a chair and find that position. If your knees are over your toes. you are either leaning forward, tilting your pelvis forward, or pushing yourself forward with the glutes of the rear leg. Those are the things to fix.

[@nancybyrd5325]

Hello Dr. Todd, I have had a right hip replaced. Now I walk with a cane with my right hand cause sometimes my right knee wants to give out and I start to go down till I catch myself with me using my cane. I walk with my knees touching and my feet far apart. I look horrible and i feel worse than I look. Please explain to me how I may correct this.

[@ToddMartinMD]

I am sorry to hear that. I don’t think I can offer any specific advice because your joint structure sounds like it has already been significantly affected. Seeing a physical therapist for a personal assessment would be good, but it sounds like you are in a tough spot.

[@jeanhutnick603]

Great help!!! However the written instructions on the bottom of the screen block out the position of your fee which I feel is very important to the instructions. Please move the written instructions!

[@ToddMartinMD]

You must have the closed captions turned on. You can just turn off the closed captions. I don't have any written instructions in the video except what pops up on the red side bar to the left, not obstructing the video.

[@LaurieJacobson]

Are you saying (in your previous comment on heel height) that in order to walk properly, you should be wearing zero drop shoes? Can't I use your very informative suggestions to walk with ease and comfort in my current athletic shoes that have about a 10 mm drop? Or are you suggesting we all switch out our shoes to low or no drop? Surely I should be able to use your technique in my current shoes?

[@ToddMartinMD]

You can walk in your normal shoes. There is a certain heel height that will automatically cause a change in gait, which is really when you start wearing real heel, 1.5 inches or higher. For the purpose of the exercise, the closer to flat makes sure the heel is not affecting the exercise. The drop in your athletic shoes is not a problem but it can lead people to make the mistakes of heavy heel strike without recognizing.

[@ericawagner8198]

​@@ToddMartinMD I have been having right side abdominal pain for over a year ....walking brings it on. I have been following your tips and have noticed improvement. In the past I have also had plantar fascitis and hip pain but not this year., Just the unexplained abdominal pain. So far changing my walking is the only thing that has helped. I think there is still something I am doing wrong as when doing Tai Chi today the pain came slightly back. I plan on watching your Tai Chi videos soon. THANK YOU for your help!

[@ToddMartinMD]

@@ericawagner8198 If you have not been checked out by a doctor yet, I would definitely do that. Abdominal pain is not normal, even with bad walking technique.

[@ericawagner8198]

@@ToddMartinMD I had an abdominal ultrasound which came back fine, and an endoscopy which showed some mild gastritis but the gastro doc. didn't think that explained the pain I was having. And since I have no other symptoms I have been at an impasse about what other testing if any that I should have.

[@ToddMartinMD]

@@ericawagner8198 I could only recommend talking to your personal physician. It would be out of the scope of what I discuss on this channel to start making other medical recommendations.

[@factsdadu4918]

Hiii, sir how to fix bounce walk??

[@ToddMartinMD]

If you follow the tips in this video, it will fix the bounce.

[@nonsolorasatura9093]

While I think that your approach on walking is right I was able to notice two key factor that apparently seem unrelated but that instead are importants, after beginning use barefoot shoe, and are improper sitting posture and use of traditional shoe with different drop and don't ergonomical shaped for the foot. This reflect heavy how we walk so fixing these issue beginning with proper zero drop foot shaped shoe make a significant difference in the ability to walk properly and so the ability to follow your indications.

[@ToddMartinMD]

I actually meant to even say in this video to make sure you are either barefoot or wearing shoes with no drop, but I forgot. The higher the heel, the more you have to change the gait, for the worse. I am wearing Vans in the video, which are close to a zero drop. I think poor posture with sitting is very common but not as much connected to walking technique, at least not as much as poor footwear.

[@nonsolorasatura9093]

@@ToddMartinMD Yes a proper sitting posture should be less impactful at least until don't produce a pronunced arched back and/or shoulders and/or even neck at that point became problematic since isn't more possible assuming a correct posture, except in the few circumnstance, where is very limited, so exercise can fix it. Even who walk "duck" feet can't walk properly because their legs became curved and part of their knee is subject to an abnormal wear and naturally,as usual, even their back is affected. Essentially it is a vicious cycle where the idea is to fix a problem but it is already to late for that and the only think possible is just attempt to slow down the damage, that will continue, for their inability to have a proper posture.

[@ToddMartinMD]

@@nonsolorasatura9093 People frequently state that anterior pelvic tilt can be caused by prolonged sitting, causing the hip flexors to get short and tight. But studies show that walking or standing just 30 minutes a day is enough to prevent that from happening That is why I dismiss the effect of sitting on posture. I think most posture issues, like duck feet, are related to the process of walking, which can create progressive worsening over time. The outward force on the feet with duck feet will tend over time to curve the bones even more out, so eventually it does become an anatomic issue that is difficult or impossible to correct.

[@nonsolorasatura9093]

@@ToddMartinMD Thanks for the explanation and clarification about the pelvis issue while remain the issue related to curved neck and closed shoulder that lead to a push forward posture. Regarding duck feet I think more about something genetic related, aside other possible situations, one of it already said from you some time ago, when you spoke how isn't a goid idea wear flip flop. For example when came of obesity people tend to develop v shaped feet even if in the past they never have this habit. Other situation that lead to bad posture happen even in case of previous injury where is unconsciously taken bad walking habits.

[@ToddMartinMD]

@@nonsolorasatura9093 Duck feet starts as a habit, not genetic. Very few kids walk with duck feet, unless their parents have put them in flip flops from an early age. The habit is developed, and as I mentioned before, flip flops are a common cause because you can't walk with your feet forward if you have flip flops on. So almost everyone I see walking outdoors in flip flops is walking with duck feet with few exceptions. I think most of the other posture issues, with shoulders and neck, also stem from poor walking habits. The way you walk makes your posture.

[@Anonymous-rl3du]

i feel like my left abs dont engage as well as my right so its harder to pull on one side of my body and my left foot is duck footed compared to my straight right foot

[@Anonymous-rl3du]

and my pelvis doesnt feel even

[@ToddMartinMD]

Practicing the exercises I have in my videos could help you balance out the different sides.

[@ToddMartinMD]

It is common for people to have one strong side and one weak one. You have to practice using both symmetrically.

[@nishanthakumara2277]

The pain in the hip bone of my right leg, the pain in the knee of that leg is also strange. I don't understand that leg, it feels strange.😢

[@ToddMartinMD]

Sorry to hear that. You may at least want to have a doctor check it out.

[@sciomit7512]

should l push with my knees

[@ToddMartinMD]

You shouldn’t try to do anything with your knees. If you use the core properly, the knees follow automatically.

[@mindsetmotivation9124]

Is it odd to say I've never felt "fluid" I don't have that relaxed arm swing. Some people tell me to relax even though I say I feel fine. I hope that makes sense.

[@ToddMartinMD]

It’s very common,so I wouldn’t say it is off. It does indicate that there is probably something off about the way you move.

[@mindsetmotivation9124]

@@ToddMartinMD any signs of this?

[@mindsetmotivation9124]

@@ToddMartinMD Let me rephrase that. I've never had any pain at all. Never could touch my toes. Maybe it's all in my head and I'm trying to be like everyone else because we all naturally move differently right?

[@ToddMartinMD]

If you never have pain and you feel comfortable then I wouldn’t try to change anything. As to people moving differently, yes . But that doesn’t mean different is good. There are correct ways of moving and incorrect ways for sure.

[@mindsetmotivation9124]

I'll put it to you like this. All of the issues in the above video I've never had so I suppose that's a good thing

[@furkandalyan6327]

can you add türkish subtitles professor

[@ToddMartinMD]

sure thing

[@ToddMartinMD]

They are done. I hope that helps.

[@furkandalyan6327]

@@ToddMartinMD thank you professor

[@deonjames1041]

I can squat 130kgs without any kind of knee pain but after 10 minutes of walking at work I get ridiculous pain behind both knees…

[@seancidy6008]

A lot of people who lift seriously get injured doing apparently innocuous everyday activities

[@ToddMartinMD]

That isn't unusual. Even serious body builders can move in a way that misaligns the kneecap and causes patellofemoral pain syndrome. If your pain is in the front of the knee, under the cap, that is what you likely have. They used to think it was related to muscle weakness in the VMO and prescribed strengthening exercises. I went to an orthopedic surgery lecture about 20 years ago where the surgeon admitted they were perplexed because they would see body builders with a bulging VMO complaining of the condition. He said they then changed the model to be either weakness or tightness causing the problem. This was one of my tip-offs that a lot of the causes and therapies for many musculoskeletal issues are not as well understood as people might think. I firmly believe that poor walking technique is the culprit in most cases that were not triggered by a specific injury. Since doctors do not delve into the finer details of walking technique, they are left with stretching and strengthening and hopefully time as a cure. If your only tool is a hammer, every problem looks like a nail. That has been my experience.

[@lisacollins3304]

I appreciate this video,but it is too complicated for me;it has too much information. All I can do is to let my body do what it does naturally(while using a comfortable, relaxed gate),and hope that I am using the correct posture.

[@ToddMartinMD]

I understand that feeling. It takes work, study, and practice to make any effective change. It also takes information. I provide the information that will be necessary for those who are ready to work at it. I understand that is not everyone, but if you find yourself wanting to make a commitment to improving your walk, this video will be here waiting for you.

[@ToddMartinMD]

You may want to start with my top 10 tips video if you haven’t already seen it. That is more introductory.

[@lisacollins3304]

@@ToddMartinMD Thank you,I will do that. I am a novice at the Form of things,but I always do my best to learn what is important.

[@ToddMartinMD]

@@lisacollins3304 Be patient and you will get it.

[@bhavandeepmann5256]

Definitely lack of balance

[@ToddMartinMD]

I’ll do a balance video in the near future

[@bhavandeepmann5256]

@@ToddMartinMD thanks. I don’t know why but every time I do your exercises I lose balance. Any tips?

[@williedaniel6194]

Bounce a quarter off your Gluteus lol 😆

[@ToddMartinMD]

Thanks