Walking Correctly Part 10 of 10: Solutions & Exercises for Superior Walking Health

Walking Correctly Part 10 of 10: Solutions & Exercises for Superior Walking Health

Walking Meditation

skeleton foot

For all those over-thinkers who can’t get out of their head, thinking about your feet is a great mediation exercise. When one thinks about how their feet touch the ground, it helps you forget about repetitive or useless thoughts. It’s like you are sucking all the excess thoughts out of your head and using it as glue to connect with the Earth. If you really think about it, with all that thinking do you really get more done? Taking a break and feeling your body touch the earth will help your conscious rest and your subconscious will come up with better ideas. Plus when you take time to rest your body the mind has a better house to settle in.

Massage Therapy

Massage is really great for loosening very tight walking muscles. When you have been walking for decades incorrectly it is difficult to just go cold turkey and all of a sudden start successfully walking the correct way. Improper technique has become a habit and breaking habits takes some time to undo. After decades of walking incorrectly overstretched muscles can be very difficult to engage. Overstretched muscles will usually be the muscles that are causing the pain. Flexing these muscles will keep them from becoming more stretched and once flexed they will stretch the over used tight muscles which exhibit no pain. “Typical toe outward” people will have tight outside legs and over stretched inside legs.

dark hair mass lady2

Massage can help get you started walking correctly because massage techniques such as cross fiber friction can help break up scar tissue muscles. Once these tight muscles can relax a bit it will be easier to flex and strength the overstretched muscles. Knots and ropey muscles are overstretched muscles. They have become this way because when a muscle is overstretched it must protect itself by hardening itself. The overstretched muscles are the ones that exude the pain because the tendon is about to ripped from the bone. Tight muscles are the real cause which usually exudes no pain because they are stealing the space from the overstretched muscles. It is like a tug a war in your body. The best way to resolve the battle is to balance the scale. Flex overstretched muscles and stretch the tight ones. You can rub overstretched muscles all day and it will have very little lasting effect. By stretching and lengthening the tight muscle that gives off no pain will have more beneficial relief to the overstretched muscle.

Check the StretchFlex Technique it is vastly superior to just stretching a muscle. It works just how sounds – Stretch the tight muscle one direction and then Flex the painful muscle the opposite direction.

Yoga: Chair Pose

There are not too many exercise for the inside legs besides walking but there is one in particular that will let you know about your inside legs. The Chair Pose!

Yoga utkatasana chair powerful pose

To really access the inside leg muscles it is important to have a firm object in between your knees or thighs like a soft soccer ball, Yamana ball, firm pillow, yoga block, or a bouncy red ball.

Put the firm object between your knees and squeeze them tighter and strike the Chair Pose. Feel the inside leg burn and push your inside feet downwards into the ground.

It is important to feel these muscles as this will add more awareness to your walking technique and you will know if you are walking correctly or not. Step Point 3 & 4 is all inside legs and is imperative to a correct walking posture.

Thanks for reading the Walking Correctly Series…Please share with others.


Intro The “How to Walk Correctly” 10 Part Series: Empower your health with knowledge and solve your own ailments.

Walking Correctly Part 1 of 10: ROM of the Ankles is equal to ROM of the HIP

Walking Correctly Part 2 of 10: Toes Forward

Walking Correctly Part 3 of 10: The 4 Step Points

Walking Correctly Part 4 of 10: Grip the Ground – No more Falling Arches

Walking Correctly Part 5 of 10: Finesse – Relax, Spread, Flex, and Stretch

Walking Correctly Part 6 of 10: Walking Improves Health

Walking Correctly Part 7 of 10: Walking Incorrectly Affects Posture

Walking Correctly Part 8 of 10: The Mental Manifesting – Your Mind Makes your Posture

Walking Correctly Part 9 of 10: The Bad & Ideal Shoes

Walking Correctly Part 10 of 10: Solutions & Exercises for Superior Walking Health

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Walking Correctly Part 7 of 10: Walking Incorrectly Affects Posture

Walking Correctly Part 7 of 10: Walking Incorrectly Affects Posture

One leg is shorter/longer than the other

Often when one leg is shorter than the other it is because that person leans on the shorter leg more than the other. They do this because in the past they have sprained or broken something on the opposite leg. So they will walk on the healthy leg to relieve pressure on the injured leg. After the injury heals if they do not equally waskeleton posture copylk on both legs they will continually lean on the “healthy leg”.

When you walk on one leg the foot has to point outwards more to support all the weight. This makes the outside of the leg tighter which will pull the hips backward and shift the pelvis to the injured leg side. This will affect the foundation of the spine and it will start to curve causing scoliosis. The spine will continue to curve all the way up the neck and cause cervical neck pain. So if you have a chronic neck pain on the right side of the neck then you are not flexing your left toe (which would be the short leg). When one leg is shorter than the other it best just to concentrate on this leg. Step Point 4 is best to lengthen a short leg. This requires hitting the big toe and lengthening your leg behind you. If you work on these issues without flexing the toe your symptoms of low back pain, hip pain, and scoliosis will continually need to be treated.

If your injury has never been massaged you may find that the area may still have some hardness around it, this is scar tissue. Massage techniques such as cross fiber friction, which is rubbing the opposite length of the muscle fibers, will help break up scar tissue bringing in circulation and cellular regeneration.

Toes pointed in & Toes pointed out Postural Affect

For a moment try standing with your toes pointed outward. You may notice that you begin to fall backwards. To keefoot close upp from falling backwards one must slightly curve their spine and head forward to counter the balance. These people will often report neck and mid-back pain due to stress.

If one followed Part 2 and kept their toes pointed forward this posture would be prevented. When the toes are pointed forward for the whole leg stride this will tilt the chest back and your skull will go backwards and firmly rest on top of your cervical spine.

When you walk on the outside of your feet it is very easy to combine Step Point 3 & 4 together at the same time. Take special notice to separate these Step Points and feel the inside of your thigh burn…then it is working.

Posture of People who walk with their toes pointed inwards.

When people walk with their toes pointed inward they will start to fall forward. The front of their hips, thighs, and front of the calves will be tight from this incorrect walking technique. Since they are continually falling forward they may over arch their back which will tilt their hips forward causing low and mid back pain. Some Runners may fall into this category as the Running Technique is closely related to causing the same symptoms.

in feet2

To help balance this posture one must focus more on the heel. Like in Part 1, lifting the foot more and make sure you really hit the heel and let your leg swing farther forward. It is also possible that Step Point 3 will be skipped as well. Make sure to hit all 4 Step Points separately and evenly.

ROM degree

Often inward toe walkers are stressed out and in a rush. I encourage these folks to slow down and take the time for yourself and get a massage.

Walking Correctly Part 8 of 10: The Mental Manifesting – Your Mind Makes your Posture

Walking Correctly Part 9 of 10: The Bad & Ideal Shoes

Walking Correctly Part 10 of 10: Solutions & Exercises for Superior Walking Health

Intro The “How to Walk Correctly” 10 Part Series: Empower your health with knowledge and solve your own ailments.

Walking Correctly Part 1 of 10: ROM of the Ankles is equal to ROM of the HIP

Walking Correctly Part 2 of 10: Toes Forward

Walking Correctly Part 3 of 10: The 4 Step Points

Walking Correctly Part 4 of 10: Grip the Ground – No more Falling Arches

Walking Correctly Part 5 of 10: Finesse – Relax, Spread, Flex, and Stretch

Walking Correctly Part 6 of 10: Walking Improves Health

Walking Correctly Part 7 of 10: Walking Incorrectly Affects Posture