Walking Pattern to Reduce Force on Weight-Bearing Joints
Published on Apr 24, 2017 and last reviewed on Jun 24, 2019 - 1 min read
Abstract
A change in walking pattern, causes the knee to strike many more times than needed. It affects the ground reaction force distribution, consequently leading to the wear and tear of the knee joint.
What Is Your Walking Pattern?
While walking daily during my fitness sessions in one of the famous parks, I was observing the gait pattern (the behavior of different body parts while walking) of many enthusiastic body conscious people. In about 90% of these people, the commonest thing I observed was a typical slapping sound coming out of their shoes, which were of varying intensity. They also exhibited hyperextension of the knee joint, of the striking leg. There are millions of people in the world, who are conscious about their health and go for regular fitness sessions. But, have any of us given a thought over this, what is the source of this sound and its consequences?
While walking, a leg completes one full circle of striking the ground, leaving it, moving forward and again striking it back. The phase when the foot strikes the ground, it faces a very high degree of the ground reaction force. It can be measured as approximately, double the body weight of the individual. When this ground reaction force is unable to get absorbed by the body, it transforms into sound energy, as energy can only be transformed and not destroyed. This is the tapping noise that we have. Some part of this energy also gets converted into potential energy, which impacts the weight-bearing joints of the body like foot, ankle, knee, and back, resulting in various ailments. It starts with their malfunctioning and then constant pain.
Nature has provided us with solutions for all our problems, irrespective of the age in which we are living. Our body can easily absorb these forces if we avoid few commonly performed mistakes as follows:
- The most commonly performed mistake is, striking the leg with a slightly flexed knee. Knee cannot absorb any shock when it is stretched out completely.
- Swinging the arms by the side, like you are imitating the leg movement. This will help in reducing the magnitude of the ground reaction force.
With these precautions, it is also necessary to strengthen our muscles of the foot, knee, and back, as they will reduce wear and tear of the joints. So, go out, continue your morning fitness regime and stay healthier by keeping these points in your mind.
Frequently Asked Questions
1.
Does Walking Compress the Knee Joints?
While walking, a leg completes one full circle of striking the ground, leaving it, moving forward, and again striking it back. A change in the walking pattern causes the knee to strike many more times than needed. It affects the ground reaction force distribution, consequently leading to the wear and tear of the knee joint.
2.
What Is the Accurate Way to Walk?
While walking, a leg completes one full circle of striking the ground, leaving it, moving forward, and again striking it back. In the phase when the foot strikes the ground, it faces a very high degree of ground reaction force.
Our body can easily absorb these forces if we avoid a few commonly performed mistakes as follows:
- The most commonly performed mistake is, striking the leg with a slightly flexed knee. The knee cannot absorb any shock when it is stretched out completely.
- Swinging the arms by the side is like imitating the leg movement. This will help in reducing the magnitude of the ground reaction force.
3.
How Much Force Does Extra Weight Put on the Knees?
Extra weight puts a lot of extra energy on the knee while walking. For every pound, an additional four pounds of extra force is added. Some of this energy also gets converted into potential energy, which impacts the body's weight-bearing joints like the foot, ankle, knee, and back, resulting in various ailments. It starts with their malfunctioning and then constant pain.
4.
What Are the Best Positions While Sitting for Knee Pain?
- In case the individual requires to sit on the floor, crossing the legs may reduce the pressure on the knees.
- Sitting with knees bent and placing the feet on the ground is a less stressful position for the knees and the ankles.
- Sitting with knees bent to any one side.
- Sitting with legs straight ahead.
5.
What Is a Good Distance to Walk Daily?
Walking has been studied for its health benefits, and there are numerous health benefits. The distance an individual walks is not very important; instead, the quality of walking and the number of steps taken hold value. Walking anywhere between 5000 steps to 10,000 steps is considered a healthy activity.
6.
Is Walking Good for the Knee?
Walking has been studied for its health benefits, and there are numerous health benefits. Walking is good for the knee, but not any kind of walking. One must ensure they are walking with the correct technique of aligning the foot, leg, and hip. If not, it can result in knee pain, sore muscles, and hip dislodgment over the long term.
7.
What Is a Good Surface to Walk On?
There are only a few, but many surfaces to walk on. Amongst the most popular and beneficial is pool walking, which means walking inside a pool of water. Mentioned below are the other suitable surfaces to walk on.
- Treadmill.
- Track.
- Grass.
- Asphalt.
- Wet sand.
- Smooth pebbles.
- Cement.
- Turf.
8.
How to Naturally Lubricate the Knees?
Lubrication of the knees is vital for the health of the knees and the long life of the knees. Food is one of the best sources to lubricate the knees. Ensuring to inculcate the food below in the diet is a pivotal and natural way to lubricate the knees.
- Avocado.
- Salmon.
- Olive oil.
- Almonds.
- Chia seeds.
9.
Is It Better to Walk Once a Day or Twice a Day?
Walking is significant for the overall health of an individual. Quality is more vital than quantity when it comes to walking. Thus, one must focus on walking in the proper manner and technique rather than making sure to walk once or even more than once per day. It is important not to overdo the activity of walking.
10.
When Is the Best Time to Walk?
In general, any kind of exercise can result in positive changes when it is performed in the early hours of the day. This includes walking, which can be done any time before sunrise. Post sunrise, the individual may receive a good amount of vitamin D while walking but may be tired sooner.
11.
Why Does the Knee Hurt When in Bed?
An individual suffering from knee pain while sleeping must pay attention and consult a healthcare provider as soon as possible. Knee pain while sleeping can occur due to underlying orthopedic conditions. Other reasons may be excessive strain regularly or wrong sleeping positions.
Last reviewed at:
24 Jun 2019 - 1 min read
RATING
Physiotherapy
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