Proper Foot Strike | Walking/ Running | Physical Therapist Teaches

We all walk differently! Because of this, many of us are going about our days with poor and possibly dangerous walking mechanics. In today's video, Dr. Lin will inform us on every aspect of the human step. You will learn what motions each part of your foot will go through as you take each individual step. Doctor Lin will also instruct us on the proper way to walk and correct your bad walking habits.
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TIMESTAMPS:
00:00 - Intro
00:57 - Running/Walking Misconceptions
02:24 - Foot Anatomy
03:11 - Walking Biomechanics
05:25 - Demonstration
08:47 - Closing Info
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Not all exercises, suggestions, and recommendations presented here are suitable for everyone and are in no way substitute for medical counseling.
These exercises can result in injury. Any user of this program assumes the risk of injury and holds harmless and releases Dr. Justin Lin and Rehab and Revive Physical Therapy, Inc. from any and all liability in connection with the program and advice herein.
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Rehab and Revive Physical Therapy - We CAN and we WILL get better together!
Filmed and Edited By: Griffin Lisuk
IG: @griffinlisuk

[@RehabRevive]

TIMESTAMPS: 00:00 - Intro 00:57 - Running/Walking Misconceptions 02:24 - Foot Anatomy 03:11 - Walking Biomechanics 05:25 - Demonstration 08:47 - Closing Info

[@nicolenicole319]

I’m 52 yrs and I just learned HOW to walk .. My sort of flat feet feel sooo relaxed and strong now .. thank you!!

[@rainynight02]

And another guy I found said something entirely different. Amazing how we don't know how to properly walk when it should just be instinctual.

[@someone-ji2zb]

I've heard and read about 4 difference answers now. Not sure who to believe lol

[@Tate525]

​@@someone-ji2zbIf you walk naturally without shoes, you automatically land on the area between forefoot and midfoot.

[@Yes-dc7uq]

I think it is partially instinctual, I mean a lot of these people are giving you examples on how to use proper techniques but at the end of the day it depends on your anatomy, try all the techniques and see which one feels more comfortable to you and which ones you experience less pain. There’s no way in hell I’d train myself to try and walk on the front foot, I know by walking that’s not natural for me. But when I run in 100% for forefoot running, if I try to land more on the midfoot or heel I get really bad calf and ankle pain

[@shawnpritchard366]

Shoes play a major role in how we walk. Too much cushioning, arch support, wedge shaped heel to toe drop combined with a narrow pointy toe boxes wreck havoc all the up the chain.

[@delisguzman78]

Dude thanks so much for this explanation. I tried it and was able to move without so much fatigue. Thanks again.

[@Midknightalpha]

The demonstration was great, lots of explanation and good camera angles. Thank you.

[@sandyguevara1933]

Hello Doctor. I’ve been looking for a video and explanation on how walk. Your video is informative and to the point. It clearly shows me what I need to do. I’ve had both hips replaced and I need to learn how to walk correctly. Thank you for your video. Therapist keep telling me heel toe but never show me. Sounds easy but when you’ve been doing it wrong all your life, it’s not. I like how you talk about not letting your ankles turn.

[@tolim8485]

One of the best clearly explained walking technique video l've watched!

[@jonas33428]

HOLLY SHIT!!! I’ve been walking and landning wrong all my 25 years… no wonder i’ve been having mobility issues all over my body… this video make so much sense, thanks!!!!

[@bjmgraphics617]

I used to run heel strike but by the time I reached in my 40s, my knees would become stiff and sometimes it’ll hurt right under my knee cap. Ever since I switched to running forefoot my knees feels great but my Achilles tendon became inflamed. It’s a trade off but I do heel sags from a curbside and lunges to stretch them and run every other day and if needed skip an additional day. I limber up prior to a run and that helps. I also wear total flat shoes for maximum feedback. Especially hiking when I need to feel the loose rocks and thick supported soles numbs that sensation under my feet.

[@junkspot8124]

Great detailed demonstration of the action of the foot! Thank you!

[@RehabRevive]

Glad it was helpful! Thank you for your support!

[@secretariatgirl4249]

I have a frozen big toe...since 1968 when I was about 18 years old. The edge strike from Grown and Healthy seems to eliminate some of the problems that stiff toe has created since pushing off my front toe will twist my ankle. I'll try you method, but I think it won't be possible on that foot...that leg is also weakened since I had a laminectomy and lost muscle in the calf...I'm 72 so this has been a long term issue!

[@nicolasmaninang8116]

Thanks Doc Lin it's very informative and helpful especially I play tennis a lot.

[@RehabRevive]

Happy to help!

[@nemonemo6285]

Perfect, thank you

[@yannl1083]

Love it thanks !

[@ghareeb.muhajir]

I'm gonna have to say that the video titled "Why this is the best way to land on your feet (How to Walk)" by Grown and Healthy makes more sense regarding the front lateral part of the foot being the more natural, safer, and healthier striking or landing location while walking and running.

[@amberjean8408]

Another important thing to mention is your feet and especially toes, nerd more room in a shoe to actually splay naturally. Modern shoes restrict and support too much of our feets natural abilities.

[@_Forever555]

Hey Doc, I’ve been having really painful knee pain for several years now due to a running injury. My doc and physiotherapists couldn’t figure it out. It was your video of the tight ITB that helped me ALOT. I also use magnesium spray and it does wonders. I still am not healed yet and it’s been very hard to see a orthopedist doc to get an MRI scan where I live (Canada).. anything you can advise me on? This knee pain has now caused problems for my ankle and lower back.

[@christyph3382]

Check out kneesovertoesguy. Help me.

[@nationalgeo2191]

Not a doctor but try some full depth squats. Just body weight in the beginning for a while. Really helps a lot. I would do it daily too long as you’re not getting a lot of pain doing it. I notice when I have knee pain and start doing them it actually goes away throughout my sets and stays away for a long time. It’s when I stop for a few days that it comes back a bit. Most of us are not getting full range of motion. That’s what’s most important

[@jmc8076]

Find a good physical therapist near you.

[@wenmyster]

how much is the push-off using plantarflexors active or passive-reflexive?

[@arwenrosalie3031]

In high school I had to walk 2 miles each way to and from school. My feet hurt all the time until I got a pair of soft fabric flats. They were cushioney from the sides but very flat. My feet problems disappeared. I also had a bigger but and hamstrings. Before I had a small butt and weak hamstrings, and dominant quads. Those shoes forced to use my forefoot for shock absorbers, minimize shock on knees, lower back.

[@katiehilderbrand3132]

Thank you! Let's teach our children this in school

[@RehabRevive]

Yes please!

[@LaChocolatScorpio]

Awesome explanation and demonstration. I just tried it and was in shock. I literally just learned how to walk and I’m beyond grown 😂….this way feels better and more natural…lordy I’ve been walking wrong all these years 😭💯

[@richa1147]

check out the "grown and healthy" channel - im more convinced by him i think altho i will try this tomo

[@jmc8076]

@@richa1147 And BobandBrad.

[@richa1147]

@@jmc8076 those muppets 😂 not for me

[@richa1147]

@Jamel Carpenter hmm i dont buy that statement that no indigenous have ever been recorded walking on mid/fore foot, its an excellent way of scoping out rough terrain as oppose to slamming the heel down and regretting it - it will take me some time to research and accept your view - im not ruling it out, just saying im currently quite convinced by the G&H dude - i hope you have watched enough of his videos to give him a chance

[@abbeycollins6075]

I love Bob and Brad physical therapists (Bob was diagnosed with Ataxia and has been replaced) but their take is completely different. They say to land on the forefoot. For the life of me I can't figure out how to walk like that. Can physical therapists please figure out how we should walk and with what kind of shoes? I feel like shoe companies are controlling the message when it should be science. This shouldnt be so difficult.

[@lym3204]

Bob and Brad were totally wrong in saying to land on the forefoot.

[@CesarLeon]

I got rid of chronic back pain as soon as I started doing the exact opposite to what this guy says 😂 land on your toes people

[@youdontknowme9068]

funny thing is the description literally says "Not all exercises, suggestions, and recommendations presented here are suitable for everyone and are in no way substitute for medical counseling."

[@evepatchett8481]

I wear barefoot shoes and do daily foot and calf strengthening exercises. I don’t agree with the advice on this video, however we’ll meaning it might set out to be. I converted to bear foot shoes in late middle age and it was a challenge but so worth it for balance, strength & flexibility.

[@davidlynch9049]

It's simply a preference. Barefoot running has as many injuries as cushioned shoes. If you don't believe that, Google for help.

[@Patrick4Valtorta]

Thanks

[@christianlangfield9303]

Really helpful explanation thanks which intelligently counters the incorrect dogma of forefoot landing for everything. Question: Is it best to land on the same area (front of heel) when jogging at a steady pace, or is it better to then land more midfoot?

[@meandab]

If both feet are coming off the ground, as in running or jogging, do not land on your heel.

[@tashuadennis84]

Thank you ❤❤❤

[@ajweddingvideography]

great video!

[@TheSandkastenverbot]

Thanks! As an avid forefoot runner I never understood how people can claim you should walk that way (i.e. with a forefoot strike)

[@hotbab12]

This is wildly interesting!!

[@RehabRevive]

Thanks again for watchin. We appreciate your support!

[@cburke777]

The last 3 months I have been doing as Grown and Healthy recommends on youtube. I am an avid walker of 30 years. The last 3 months the forefoot gait has caused chronic peroneal, tibial and sural nerve compression. So I will try your technique and see what happens!😀👍🏻🙏

[@robertbissett]

From the video you provide it is very obvious push off with the rear toes happens coming out of the blocks in sprinting. But in a normal walking gate all the propulsion comes from the forward leg, none from the rear toes. The rear foot needs to leave the ground to swing forward in a timely fashion with minimum effort be in position to provide the next pull forward. If there is any clawing it would have to be with the front foot.

[@renatovieira7011]

Is it advisable to make minor corrections to the stride if there aren't any major issues with it. I went to a podiatrist and everything seemed ok with my gait. But, I notice that I heel strike a bit too heavy (wear pattern on my shoes show that - outside heel visibly worn), so I'm thinking about adapting my stride to focus on that contact point a bit up the hind section, away from the heel. Should I do it? Normal arch, normal posture, good balance, no pain, etc...

[@renatovieira7011]

*show that

[@RehabRevive]

Always a chance to adapt and grow. See if it seems to make you feel efficient. Remember your optimal is different to let's say ours. You won't know till you you try and see what feels good

[@hereforfree100]

Best video, so good!!!

[@RehabRevive]

Glad you think so!

[@gladyswilliams804]

my bunions hurt I'll try it..2day. Thanks 4 the video

[@RehabRevive]

Best of luck to you Gladys! Thank you for the sub! We appreciate you!

[@beagle249]

Would like to hear what Dr. Lin is saying but the background music is too loud & annoying.

[@mcsquilliam3978]

One thing I saw a smart doctor explain years ago, but I don’t see anymore, is how important the blade of the foot is in this motion. And how you should essentially always be letting the blade of your foot touchdown first, whether it be directly under the ankle as you have shown, or even further down the foot, closer to the toes, which also seems to work

[@mieriyamesantopablo5770]

Doctor, ur demonstration helped me understand EXACTLY what I should do. Thank you.

[@RehabRevive]

Glad we could help you! hopefully your walking improves from this point forward!

[@patrikpotoczky9780]

watched it muted for a while, i panicked dude casting spells on me with the hands xD

[@Theoretically00]

Thanks doc, any tips on shoe

[@RehabRevive]

Dr. Lin loves Brooks shoes!

[@tawhv]

I disagree. I am walking barefoot 24/7 since some years. When I walk, I always land with the forefoot. My hind touches the ground only for a very short time. That has two reasons. I don't want to land on a stone with the hind. It hurts. When I land on the forefoot, I have much more control and can adapt to the surface.

[@TheSandkastenverbot]

What you described is actually a mild heel strike because your "hind" touches the ground first. The foot strike pattern depends on your current needs. The surface you described can potentially hurt your feet so you tread carefully. Your priority is safety and not efficiency. But imagine going 10 miles like that. It's exhausting and you'd be slow. Shod people or those grew up going bare feet don't have to be so careful and can and should prioritize movement efficiency. A heel strike while walking is A LOT more efficient than a forefoot or midfoot strike.

[@tawhv]

@@TheSandkastenverbot Going 10 or more miles like that it really no problem as soon as you got used to it. The problem is old routine. And I disagree with the theory that heel strike is more efficient. When this is scientifically measure you measure people who are not landing intuitively on the forefoot.

[@jeremiahshine]

Where should the centet of the knee pass over the toes...I.e... where is the middle of the toes' strike point?

[@postnatalmotcoach1006]

what if your running in place. what is the best way to land

[@payperview714]

good video but the background 'music' is unneeded and a little bit crazy!

[@ARMADUS.TENEBRIS]

I have been following the world scene regarding walking for ten years and I will say that absolutely no one knows the correct way to walk. Everyone is just trying to walk correctly and not a single person can currently explain the correct way to walk. Before I explain it, I will obviously tell everyone only one thing. There are many types of walking, and proper walking depends first of all on the sneakers we wear. Second, the walk is changed according to the need for slopes and obstacles.Thirdly and most importantly, you all walk with your legs and feet, which is a mistake. You should walk with the symmetry of your body, where a person no longer walks, but uses the EARTH as a tool for releasing energy, not as a tool for walking. There is a secret how a man can walk like an octopus, where he does not walk or run like a man, but like an octopus that would walk if she could. Let me explain. Every time we touch the floor, a certain amount of stress occurs, which either the muscles or the bones absorb, which we can see in older people who are forced to walk like torn penguins. I CLAIM and will soon prove that man has devolved in movement, above all in walking, but there is a solution. OMEGA WALK. To confirm the knowledge and everyone who will try to dispute or ridicule the following information before I prove it, I will say only one thing.TEST YOURSELF IN THE FOLLOWING WAY TO CONFIRM WHAT I WILL PROVE SOON. Take off your socks and sit down, then do small movements with your feet and knees and watch your toes. What happens next WILL ABSOLUTELY BLOW YOUR MIND. For the first time YOU will see you irregularities in both feet. Each foot behaves differently. Sit down with someone else and you will laugh to tears. What happens is very interesting and is primarily the cause of poor walking. Your toes twitch and touch the floor irregularly, and each foot is different .That is the first and only information I will give here. For everything else, follow the world scene because this will be a SF story...

[@J93AD]

So where can one find more info about what you’re saying?

[@RAP4EVERMRC96]

Ok so at this point i have to start sourcing science papers. You are telling the exact opposite of what I have been hearing from pro runners and athletes on the net.

[@jakeshaw2181]

Running mechanics aren't the same as walking mechanics

[@RAP4EVERMRC96]

@@jakeshaw2181 Take a look a the title of the video... It's walking/running.

[@jonathancolin2581]

Heel pain helpppp

[@liang1607]

多謝！

[@RehabRevive]

Thank you for the support and donation to our channel Liang ❤️ 🙏 😀

[@ezalddenalmaghout]

That sounds totally opposite from what I read/watched and now stuck not sure which is right or wrong

[@christiandokkedahl5193]

Does this also count for people walking with barefoot shoes?

[@TheSandkastenverbot]

Yes. You still dampen the impact while walking, but by slightly bending the knee and not by landing on your forefoot. It's just inconceivable to walk long distances with a forefoot strike. It's incredibly inefficient - and unnatural.

[@_Sanatani_0001]

So, now I gotta learn how to walk proplerly? Was my whole life a lie or a lie was my whole life? 💀

[@janiceharley9051]

I tried to understand did not get it

[@chrissyjoy08]

When I walk without shoes I tend to hit the ground with the ball of my foot first.

[@vidfreak56]

Rolling the foot is the most natural means to walk and you will touch the heel first, but you shouldnt slam down on it or lock the knee (fore hindfoot as he says is spot on). If you do it right you wont lock your knee or slam on the heel at all (knees should be soft). Its actually how humans walk naturally. The myth is that humans naturally walk on the mid or forefoot. Its total nonsense. We might be able to run on those things due to the biomechanics of running, but we never meant to walk that way.

[@TheSandkastenverbot]

100% agreed. Forefoot walking is total nonsense. It's inefficient and unneccessary

[@cburke777]

What is with the lepricorn music????

[@cburke777]

And if you have bunions?

[@EnochDark]

Good video until the end... Looks like you could use a trim buddy! Also looks like you've got hammer toes, do you wear small shoes?

[@RehabRevive]

Thanks a duly noted sometimes we forget to take care of the little things after juggling family, helping patients, running one of the top clinics in Southern California and giving free information out to the public. Please forgive Dr. Lin

[@EnochDark]

@@RehabRevive LOL... Such passive agress. Very Asian. Sorry for being honest just personally if I were planning a closeup of my foot I would trim before and if I had doctor money I'd be getting them done somewhere. Of course this is less important that the hammer toe thing which you didn't bother to address because too busy with the passive aggression. Perhaps you need to see the other type of doctor?

[@lynncurtner3486]

Jeez, dude, take a pill...

[@EnochDark]

@@lynncurtner3486 Sorry, I'm not a doctor so I don't have access to such things especially with no insurance.

[@ninajefferson4018]

Your forefoot... goes down to the cuneiforms, allows for the arches to rotate, twist and support your forefoot. Also gives control to your hind foot. If you have a flat foot you have difficulty propelling yourself

[@RehabRevive]

Well said!

[@nighthawknfny]

I so disagree with you on this topic. You need to take a look at Grown and healthy on KZbin. This gentleman has very successfully addressed all my foot issues. Trust me, you do not know the best way. I understand you mean well but you are not correct. I never had much of an arch, now I do now and no more foot and heel pain and cramping. My gate is now smooth and that has greatly improved how feel from the ground up. Seventy and still learning. 👍

[@TheFightingSheep]

Yes, grown and healthy got it right. I think if the gentleman in this video had his feet slightly outward, instead of parallel, the foot would naturally touch down with the outside edge. Probably because Asians tend to have their knees turned in, otherwise it's the same gait.

[@janicetribbiani7535]

@@TheFightingSheep “Asians tend to have their knees turned in?” How do you figure that?

[@mgtowphilippines8164]

@@TheFightingSheep he teachers that foot should be inward

[@TheFightingSheep]

@@mgtowphilippines8164 I don't know who teaches that, but it is a wrong teaching.

[@georgeginsburg545]

You need to land on the forefoot to use the lateral, progressive suspension of the foot.

[@edwinyeong1867]

Hey doc, u gain a bit of weight..how r u ? Thank u for the video.🙂😉

[@st4r444]

I heard Chinese people developed fast feet because they have alot of agriculture, horses, or less feet traveling and more sitting down. No more hunting life style do their Genetics filtered out arch due to little feet usage

[@ag4112]

You should look like wild tribes walking barefoot!

[@FrostDrive]

why couldn't you just actually walk and put it in slow motion. This is hard to follow

[@RehabRevive]

We have those videos too..check em out

[@lainemurphy3092]

The music in this video is distracting.

[@RadekandtheBush]

Not buying it. Heel striking sends "shock waves" up your ankles, knees, back, etc. You're asking for complications in the future. Striking with the balls of your feet acts as natural shock absorber. By the time your heel touches the ground, most of that force is absorbed by your muscles rather than transferred to all your joints.

[@lym3204]

He is not saying to heel strike he said land on the heel but a little forward. When someone is hard heel striking that means his body is too far back. Your body should be in line with your front feet or only slightly behind as you land and this will cause you to soft-land on your heel and allow you to weight transfer as you heel-toe roll.

[@BouncySlim1]

Impressive Morton's Toe🙃

[@nacetroy]

Yo! Do your toenails before filming! dang

[@Draku47]

I walk like Lebron James 🤣

[@michaelcollins237]

too much talking stupid music but i like your advice

[@medicalfieldiscrookedandev4447]

Terrible. You don’t push off that hard.

[@sw5114]

Hello Dr. At 0:39 of your informative video you interject a slide with about 5 pairs of feet, looking up from their bottoms. In order to reach the widest range of people, showing exclusively varying shades of white people does not broaden your audience. In 2022, American public is extremely diverse and should be represented as such. There will be some who will say this is calling some sort of race attention.. I say it would be showing inclusivity in what you are promoting. If not, if falls into the stereotype of ‘white is right’. Thank you for reading.

[@RehabRevive]

Thanks for the feedback! The inserts in our videos are the images we can find that best represent the topic we are talking about and they are from people of all shapes, sizes, genders and colors. I encourage you to look at our videos and see that we demonstrate on all types of people. :)

[@sw5114]

@@RehabRevive Thank you for your response. I’ll keep that in mind looking at your helpful videos.

[@noobatredstone3001]

@@sw5114 you’re overthinking it a bit..

[@shakya00]

@@noobatredstone3001 Woke mindset, they see racism everywhere, especially when it's "too white" for them.

[@shakya00]

@@RehabRevive Very classy answer to such a comment.