In this episode of my walking technique fact check, I examine the notion that we should forcibly push off with the toes, or big toe more specifically. This is a common recommendation which you will see in several KZfaq videos. It is a recommendation which may be misleading and lead to walking incorrectly. It may also lead to pain in the big toe from the unnecessary stress.
When we walk, there will be a point where only the toes of the rear foot will still be on the ground prior to swinging forward. This is where we are being told to push off with the big toe to propel the body forward. If you think about it, does it make sense for you to push your big to backward at the very moment the leg is starting to swing forward? It does not. This is natural in running, which is a different technique. When we run, the body is propelled off the ground, and the foot moves backward temporarily as the body lifts into the air. Only later does the foot begin to move forward. When we walk, the toes begin to swing forward immediately after leaving the ground. There is no way the can be both pushing back and moving forward in the same instant.
When people try to toe off, the result is a bouncy motion. You will see in the linked video recommending toe off that the instructor advises that you should indeed be bouncing up and down with your head noticeably moving up and down. This is not correct, but at least he is consistent. We should not bounce up and down. Walking should be smooth and effortless, with no need for pushing. The confusion comes from the fact that the ankle does plantarflex, pushing down, but not at the point where the toes leave the ground. The ankle plantaflexes between the time the rear heel lifts up and the forward heel comes down to the ground. As soon as the heel contacts the ground, the plantarflexion of the ankle stops and the active work is taken over by the forward leg. This allows the rear leg to swing forward in a completely relaxed fashion. During the time the forward leg foot is lowering to the flat position, the rear ankle is passive.
Even during the time the rear ankle is plantarflexing, you do not need to try to push. This movement is a reflexing action controlled by your reflexes. The focus when walking should be on the proper use of the core muscles. The knee and ankle actions are both reflexive. In the same way you do not need to think about flexing the forward knee after the heel hits, you don't need to think about plantarflexing the rear ankle. If you try to move it, you are likely to move with the wrong timing. That is why our reflexes take care of these actions.
Here is a link to a video telling you to make sure to toe off and that we should have an up and down movement of the head.
• How to walk correctly ...
Here is a video of mine with more detail of the proper ankle action.
• How to Walk Properly-D...
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