How to Walk-Master the Core. There are many wrong ways to walk, but the source of the problem is always going to reside in the core, meaning the muscles in the waist and the hips. These muscles control the movements of the legs. In this video I will examine the most important aspects of core movement during each of 3 phases of gait.
Phase 1-Loading Response. This is when we change the weight onto the front foot after heel placement. The key core action to change weight correctly is the use of the lower abs which wind the hip and knee out into the correct position with the center of gravity aligned over the leg. The lower abs also tuck the pelvis so that there is no tilt in the pelvis by the time the forefoot hits the flat position.
Phase 2-Swing Through. The swing through begins after the conclusion of loading response and marks the beginning of single leg stance. The key to proper swing through is to activate the hip muscles correctly to pull the body forward. Avoid trying to push the body forward from behind. The other key is to make sure the momentum of the swing through ends with the foot off the ground, not with the heel crashing into the ground. If you lean forward or have an anterior pelvic tilt, you will crash into the foot. The initial crash itself is harmful, but even more important is the fact that you will not be able to activate the lower abs to control the weight change, which I described in the previous phase.
Phase 3=Terminal Swing. This is the stage after the end of mid swing where we need to bring the heel down. This should be done using rotation of the waist. When walking forward, we rotate the upper waist forward on the side of the swing leg and that will bring the heel down softly, which should be followed by using the lower abs to change the weight. While not described in the video, it you intend to turn in the direction of the swing leg, the lower abs will initiate the movement.
If you perform these core movements correctly, this should help you to correct any problems with your gait. Help duck foot walking, bouncing, plantar fasciitis, back pain, knee arthritis, patellofemoral syndrome. This is assuming that your body structure is intact. Abnormal walking over time can change the structure of the body, causing physical changes like being knock-kneed, bow legged, or the feet turned out due to twisting of the bone. Also, worn out cartilage in the knees or tendons in the feet can create structural changes that may not be correctable once they occur. The goal is to fix walking issues before this takes place.
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