Expert Says Most People Are Walking Wrong—And It’s Messing With Their Health in a Big Way

Walking is often considered the most natural and effortless form of exercise. We do it every day without a second thought, assuming that something so basic couldn’t possibly go wrong. However, according to experts, most people are walking incorrectly—and it’s having serious consequences on their health.

The Problem With How We Walk

Dr. Michael Greer, a podiatrist and biomechanics specialist, has spent years studying human movement. He believes that many of us have adopted poor walking habits that lead to chronic pain, joint issues, and even long-term posture problems. “Walking may seem simple, but most people don’t realize they’re engaging the wrong muscles, using improper posture, or overstraining their joints,” he says.

The issue stems from a variety of factors, including modern footwear, sedentary lifestyles, and even stress. Many people have a stiff, inefficient gait that leads to unnecessary strain on their bodies.

Common Walking Mistakes

So, what are we doing wrong? Here are some of the most common walking mistakes:

1. Poor Posture
   • Many people walk with their heads tilted downward, looking at their phones, or with hunched shoulders. This misalignment causes neck and back pain over time.
2. Overstriding
   • Taking steps that are too long forces your heel to strike the ground with excessive force, putting stress on the knees and hips.
3. Slouching or Leaning Forward
   • Walking with a forward lean can strain your lower back and reduce the efficiency of your movement.
4. Incorrect Foot Placement
   • Your feet should land directly underneath you rather than too far in front. Walking with your feet turned outward or inward can lead to joint misalignment.
5. Not Engaging Core Muscles
   • A weak core can cause instability while walking, leading to compensation in other areas of the body, like the hips and lower back.
6. Wearing the Wrong Shoes
   • Many modern shoes have thick soles and high heels, which interfere with natural foot movement. Wearing improper footwear can lead to foot pain, knee pain, and even hip misalignment.
7. Shuffling Instead of Rolling
   • Walking should be a fluid motion, with the foot rolling from heel to toe. Many people shuffle or stomp, which can lead to joint impact and inefficiency.

How Walking Incorrectly Affects Your Health

Walking the wrong way doesn’t just affect how you feel in the moment—it can have long-term consequences for your health. Here are some of the major issues caused by improper walking:

• Chronic Pain: Poor posture and bad walking mechanics put stress on muscles and joints, leading to chronic pain in the feet, knees, hips, and back.
• Joint Degeneration: Over time, improper walking can wear down cartilage in the knees and hips, increasing the risk of arthritis.
• Reduced Circulation: A stiff, inefficient gait can restrict blood flow, leading to issues like swollen ankles or even varicose veins.
• Balance and Stability Issues: A weak core and poor foot placement can increase the risk of falls, especially as people age.
• Limited Mobility: If you develop bad walking habits, they can become ingrained over time, making it harder to move freely and pain-free later in life.

How to Walk Correctly

Fixing your walking technique isn’t difficult, but it requires awareness and practice. Here’s how to do it right:

1. Stand Tall
   • Keep your head up, shoulders relaxed, and back straight. Imagine a string pulling you up from the top of your head.
2. Engage Your Core
   • A strong core provides stability and prevents excessive movement that can strain the lower back.
3. Take Natural Strides
   • Avoid overstriding. Your foot should land beneath your body rather than too far in front.
4. Roll Through Each Step
   • Start with a heel strike, roll through the arch, and push off with your toes. This promotes a natural, efficient walking motion.
5. Keep Your Arms Relaxed
   • Let your arms swing naturally with your stride. Avoid stiff or exaggerated arm movements.
6. Wear Proper Footwear
   • Choose shoes with a flexible sole, good arch support, and a minimal heel-to-toe drop to promote natural foot mechanics.
7. Be Mindful of Your Environment
   • Pay attention to uneven surfaces and obstacles to avoid tripping or straining your joints.

The Benefits of Walking Correctly

Once you correct your walking technique, you’ll likely notice improvements in multiple areas of your health. Some of the key benefits include:

• Reduced Pain: Proper alignment can alleviate chronic pain in the knees, hips, and back.
• Better Posture: Walking correctly strengthens the muscles that support good posture.
• Increased Energy: Moving efficiently reduces strain and conserves energy, making walking feel easier and more enjoyable.
• Improved Circulation: Good walking mechanics promote healthy blood flow throughout the body.
• Enhanced Longevity: Walking correctly helps maintain joint health and mobility as you age, reducing the risk of falls and injuries.

Conclusion

Walking is something we often take for granted, but it’s crucial to do it correctly. Poor walking habits can lead to pain, joint damage, and mobility issues over time. The good news is that with small adjustments, you can retrain your body to walk more efficiently and pain-free. By paying attention to posture, stride length, foot placement, and footwear, you can turn walking into a powerful tool for long-term health and well-being.

So, the next time you go for a walk, take a moment to check your form—you might be surprised at the difference it makes!