Walking backwards can advance joint health
Experts explain how moving in reverse takes pressure off your knees and improves flexibility
Frances Koch/Getty Images
Walking backwards around the block or in a park may seem like an odd way to get around, but a recent TikTok trend is extolling its potential health benefits.
Social media influencers claim that walking backwards, or “retro walking,” strengthens your body and brain. TikTok isn't necessarily a reliable source of health information (remember when people took laxatives to lose weight?), but walking backwards is a practice that at least some health experts say It's exercise. Doctors have been recommending retrowalking for decades, says Christine Holk, a physical therapist at Atlantic Sports Health Physical Therapy in New Jersey. She added that it's especially helpful for older adults, who are more likely to experience joint pain. According to the U.S. Centers for Disease Control and Prevention, one in four adults between the ages of 45 and 64 are diagnosed with arthritis. And many experts say that no matter your age, walking backwards can help you move forward when it comes to strengthening your lower body.
What are the health benefits of walking backwards?
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In reverse gait (which some scientists call reverse gait), you move your joints in the opposite direction. This works different muscle groups than normal and reduces pressure on your knees. When you walk forward, you use the muscles on the front of your thighs, or quadriceps, or “quadriceps,” but Holk says these muscles are activated even more when you walk backwards. Increased quadriceps activity allows the knee to extend more, reducing knee pain and reducing muscle tension. Importantly, Holk says, walking backwards takes pressure off the inside of the knees, where many older people develop arthritis.
Moving in the opposite direction will also strengthen your butt. By forcing your glute muscles to contract repeatedly, Holk explains, the muscles become stronger over time. Strengthening your glutes also stretches your hip flexors, a group of muscles involved in posture, balance, and lower spine stabilization. This group of stretches can help reduce lower back pain. As we age, our muscles and joints become less flexible, so “the muscles in our lower back and buttocks become extremely important to promote functional mobility and reduce pain,” says Holk. .
Retrowalking exercises also improve proprioception, the ability to sense your body's movement and position in space, says Tom Holland, an exercise physiologist and author of the book. micro workout plan. When coordinating movement, the human brain prioritizes visual data over other sensory information such as hearing and smell.reflexes and vision both However, as the body weakens with age, older people are more likely to lose their balance and fall. Walking backwards requires you to actively think about where you're going, Holland explains, and your brain has to gather more information from your other senses than usual.
How to safely start walking backwards
People can go for a walk almost anywhere. The same goes for walking in the opposite direction, but you need to be careful about safety. Obviously, the narrower the field of view, the greater the risk of hitting obstacles. Both Holc and Holland recommend starting on a treadmill if possible. You can get used to this type of movement while holding on to the railing without having to constantly look over your shoulder. You can also use the treadmill's safety clip to automatically stop the machine if you slip. This is a helpful feature for older adults who are more prone to head injuries and hip fractures from falls. Professor Holland said people with musculoskeletal conditions should talk to their doctor or work with a trainer to help them exercise.
If you're going to walk backwards outside, Holk recommends going with a walking buddy. This person walks forward and acts as your eyes, preventing you from hitting objects, other people, or veering into the roadway. People should also choose familiar routes with few potential obstacles. For example, walking backwards on an outdoor path may be safer than walking along a path in the woods.
Holland recommends starting slowly to get your brain used to walking backwards. For a 30-minute walk, he advises alternating backward and forward walks for two minutes at about 0.8 miles per hour. Once he gets used to walking backwards, you can extend the time and try different speeds and inclines. The extra resistance when walking backwards increases muscle activation.
If you continue to exercise by walking backwards for 10 minutes three times a week, you may start to notice a difference in your balance and joint strength after about four weeks at this activity level, Holk says. But just taking a minute or two each day to do the opposite movements can make a difference.
