Backward Walking Is the Best Workout You're Not Doing

🌈 Abstract

The article discusses the benefits and techniques of backward walking, also known as "retro-walking", which is gaining popularity on social media platforms. It covers the advantages of backward walking for older people, the different muscle groups it engages, its potential benefits for people with injuries, and its impact on flexibility, gait, and balance. The article also provides safety tips for practicing backward walking.

🙋 Q&A

[01] Benefits of Backward Walking

1. What are the benefits of backward walking for older people?

• It engages the glutes, shins, and muscles in the feet and ankles, while mitigating the impact on the knees and lower back.
• It is accessible and suitable for people of any age and fitness level.
• It can help strengthen the knees and improve balance and coordination, which is beneficial for activities like pickleball.

2. How does backward walking engage different muscle groups compared to forward walking?

• It requires you to stand up straighter, engaging the muscles in the abdomen, lower limbs, and back.
• It works the glute muscles and the calf muscles in the opposite way, as the calf muscle contracts eccentrically (gets longer) instead of concentrically (gets shorter).
• It targets the quad muscles on the front of the thighs, which can help improve knee pain.

3. How can backward walking be beneficial for people with injuries?

• It can provide relief and respite for people with patella or knee issues, as the "push off" motion is different from forward walking.
• Studies have shown it can reduce pain and improve function in people with osteoarthritis in the knee, plantar fasciitis, and lower back pain.
• It is used in occupational therapy to help older people practice daily living activities.

[02] Flexibility, Gait, and Balance

1. How can backward walking improve flexibility?

• It stretches the hip flexors, which can become tight from prolonged sitting, helping to improve posture and upright positioning.

2. How can backward walking improve gait and balance?

• It can help normalize gait patterns and address range-of-motion restrictions.
• It requires relying more on the muscles, joints, and vestibular system to maintain balance, which can improve balance control, especially in older adults.

[03] Safety Considerations

1. What are some tips for practicing backward walking safely?

• Start on a treadmill, either stationary or at a low speed, while holding the handrails.
• Choose a safe indoor or outdoor location, such as a hallway, walking track, or empty field.
• Consider walking backward with a partner who can be the "eyes" and help ensure safety.
• Expect a learning curve, as you won't be able to walk as fast backward as forward, and gradually increase the duration of your backward walking sessions.