Top walking mistakes

As we finally see signs of spring here in Toronto it is great to see everyone out walking and enjoying the warmth.  There are a few common mistakes that people make when they walk that can cause a greater chance of injury and falls.

  1. Slapping Feet: Do you have a friend that can hear coming because of the slapping noise their feet make when they walk? This noise is often cause by walking flat-footed as opposed to rolling from the heel of the foot to the toe when walking.  Long term “slapping feet” can cause shin splints.
  2. Shuffling:  Many of my older clients are worried about falling so shuffle their feet  (with both feet on the ground) instead of lifting their feet up when they walk.   This causes them to look down when they walk and increases their chances of tripping over things like electrical cords and throw mats.  Stand tall when you walk and keep your core braced or use Nordic poles to help with balance.
  3. No Arms:  Your arms are a natural part of walking.  If you are doing a slow walk, keep your elbows straight and let your arms swing by your sides.  If you are walking a bit quicker bend your elbows keeping your arms tucked into your body.
  4. Turtle Head Posture:  Walking with your head forward causes strain on your neck, shoulders and upper back.  A fun test to see if you have a head forward posture is to take two fingers and place them on your chin, draw your head back so your ears line up with your shoulders and leave your fingers where your chin started.  Do you have a big space? Work on standing tall and catch yourself if you fall into a head forward posture.

If you have any questions or comments drop me a note

Vintage Fitness is an in home fitness company for people over 50 based in Toronto.  We have personal trainers in Mississauga, Oakville, Etobicoke, Mid-Town, North York, East York, Forest Hill, Leaside and Downtown.

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