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Walking is often praised as a simple, accessible, and efficient way to get your body moving. It is a basic form of exercise, but certain habits while walking can hinder your progress and have negative effects on your joint health, posture, and overall fitness. An expert shared insights on the harmful walking habits that you should stop doing.
Habits such as over-striding and slouching can strain your muscles and joints, potentially causing pain or injuries. “By being aware of your walking technique and making small adjustments, you can lower the risk of injury, enhance your posture, and boost your fitness levels,” says Cara D’Orazio, CPT, a group fitness instructor and sports conditioning specialist certified by the American College of Sports Medicine. “Focus on your foot placement, engage your core, and maintain good posture for better results during your walks.”
In This Article:
Over-striding
The next time you lace up your walking shoes and head outdoors to get in your steps, check your stride.
“Over-striding happens when you take elongated steps, often leading to a heel strike that can stress your joints excessively,” explains D’Orazio. “This can contribute to problems like shin splints, plantar fasciitis, and knee discomfort.”
Slouching or Leaning Forward
Poor posture, whether slouching or leaning too far forward, can place unnecessary strain on your shoulders, neck, and back. As time passes, this habit can affect the alignment of your spine and decrease the effectiveness of your walking workouts.
“When you slouch or lean forward, you’re more likely to experience back pain, headaches, and fatigue,” D’Orazio adds.
Uneven Arm Swing
Walking with an uneven arm swing may not be on your radar—but it absolutely should be! This harmful habit can mess up your balance and cause unwanted strain. An uneven arm swing is typically caused by muscle imbalances or carrying something like your phone or a water bottle in one hand and not the other.
“An uneven arm swing can disrupt your balance and put unnecessary stress on your shoulders and upper back,” D’Orazio says. “This can lead to issues like shoulder pain, tendonitis, and poor posture.”
Landing on Your Heels
Another major walking no-no? Landing on your heels.
“Landing on your heels instead of your midfoot creates excessive impact forces that travel up through your ankles, knees, and hips,” explains Michael Betts, director at TRAINFITNESS. “This jarring motion can cause shin splints and joint inflammation, especially on hard surfaces.”
Walking with an Asymmetrical Gait
An asymmetrical gait happens when you walk with an uneven stride or favor your left leg over your right leg (or vice versa). “This can lead to issues like hip discomfort, knee pain, and lower back strain,” D’Orazio tells us.
Not Engaging Your Core
Did you know that it’s important to activate your core while you walk?
“Failing to engage your core muscles can lead to poor posture, back pain, and inefficient walking form,” says D’Orazio. “When you engage your core, you’re able to maintain better posture, generate more power, and reduce your risk of injury.”
Alexa Mellardo
