On average, a person
walks about
115,000 miles in his or her lifetime, roughly equal to four trips
around the Earth! (
According
to the American Podiatric Medical Association)
So, since we are walking (a lot) anyway it makes good sense to refine
our gait to optimize its affect on our health and wellness. If walking
influences our physiology and anatomy in a positive direction, that
repetition adds up. It’s cumulative. And likewise,
it can go in the other direction.
In the last article we identified the tendency for individuals to
elevate the hip/pelvic girdle while walking. This up and down movement
is being initiated by the side or lateral muscles. Now we will look at
gait movement from the front-to-back.
In analyzing this component of gait we first look for swaying, arching
or compression in the lower back. You know that if someone arches their
back a lot when they walk and there’s already compression,
then there’s going to be increased pressure. This lordotic
type of gait will also exacerbate any existing disk impingement in the
lower back.
Figure 1 - Note that in both pictures the fingers are pointing in the
same direction as the pelvic girdle
To better understand this concept of lower back positioning check out
these two pictures. In the first picture the bottom of the
hip girdle elevates and moves back while the top moves
forward and up. This arched stance creates compression at the
In the second picture the bottom of the pelvic girdle moves down and
forward while the top moves back and down. This is the stance we want
in our walking gait as it creates extension in the lower back and
disks.
Unfortunately when we start walking with the pattern in the first photo
at a young age, we strengthen the muscle-ligament structure in that
area and it becomes part of how we generate our walk. We actually
redefine which muscles we use to walk so that the very muscles which
are critical for extension of the lower lumbar, now work toward
compression instead. That’s why lower back issues can become
so chronic and difficult to resolve. For those with this type of gait,
true resolution of lower back issues is nearly impossible without a
gait adjustment that focuses on rotating the pelvic bone to extend the
lower back vertebrae. This is a seemingly small adjustment with a
tremendous effect.
The other key component of the front-to-back movement is elongation of
the inner-leg area. Every part of the leg – front, inside,
back and outside - has unique responsibilities. And that inside part is
responsible for circulation. There are gallons of fluid in that crucial
location and elongation will work to enhance circulation. It can be
hard to feel extension at the inner leg but you can be assured that if
you don’t feel extension in the front leg you’re
getting even less on the inside.
The passive lunge stretch is an excellent way to experience that front
and inner leg extension. Do the stretch and notice what you feel and
where, then when you walk create that same extension. This stretch
should be accessible to everyone:
1. Stand with your right foot in front of your left in a wide stance.
2. Lower your left knee to the ground, padding it with a blanket or
cushion.
3. Place your hands on the ground on the inside of your right foot.
4. Stay and breathe.
5. Switch legs and repeat.
You may need to scoot your left knee back in order to get your hands on
the ground. Your right leg from ankle to knee should be perpendicular
to the floor. It is important NOT to extend the right knee forward
beyond this point.
Please start slowly, going a little deeper with each breath. If you
feel any pain in this position discontinue immediately.
Refining your gait will enhance your overall wellbeing in various ways.
Increased circulation and relief from lower back discomfort are two of
the benefits of such biomechanic adjustment. So give your gait the
attention it deserves. Keep on walking around the earth for as long as
possible. Extend the lower back and elongate the inner legs and you
will feel better forever.
