Walking Backwards on a Treadmill: What You Need to Know

Getting Started

That’s why he recommends starting with a very slow speed (a good rule of thumb is half the pace you’d walk forward at, he says), attaching the treadmill safety clip (if there is one) to your clothing, and placing your hands on the rails for support.

Increasing Speed and Technique

Once you get used to that speed, you can consider increasing it slightly, but just know picking up the pace isn’t the goal—you’re not after cardio here. In fact, you may never walk backwards as quickly as you walk forward, and that’s okay, Dr. Haas says. Instead, it’s more important to get comfortable with the speed you’re at, Dr. Agnew says. And anyways, pumping up the speed while you’re already on the treadmill requires flipping forward to access the button, which could get a little…dicey. That’s why your safest bet is to just select a comfy pace and stick with it.

Technique Tips

As you’re stepping back, think about reaching your toes behind you first, then pushing through your entire foot, then pushing through your heel as you straighten your leg. Think of it as a toe-to-heel rocking motion, Dr. Agnew says.

Duration and Safety

There’s no magic number of minutes to walk for, but Dr. Agnew says he typically has people try it for five to 10 minutes. Backwards walking fits really well as a warm-up or a cooldown to a strength routine or other workout, Dr. Agnew says. No matter how you slot it in, if you start feeling tired, like you’re losing your balance, or some area of your body is tightening up as you stroll, Dr. Haas advises calling it quits.

Addressing Knee Pain

And if you’re serious about relieving knee pain, walking backwards probably shouldn’t be the thing you’re doing to address it. Depending on what’s causing your discomfort, other things like strength training can play an important role. Of course, seeing an expert, like a physical therapist, is your best bet for determining the wisest way to address your knee pain. Dr. Agnew recommends seeing someone if you have type of knee pain—even mild discomfort that’s just started nagging you—as addressing things early can help you get back to activity and recovery much more quickly than waiting it out, he explains.

Should You Add Backwards Walking to Your Routine?

If you’re looking to spice up your gym routine and enhance your balance, backwards walking is “an interesting thing to try for variety,” Dr. Haas says. Just keep in mind a lot of the research on it has been focused on small groups of people with very specific diagnoses, which makes it tough to give blanket statements on the benefits of backwards walking for the general population.

Conclusion

Backwards walking on a treadmill may not be a magic bullet for knee pain or overall fitness, but it can be a fun and unique way to mix up your routine. Just remember to start slow, focus on technique, and prioritize your safety and comfort.

FAQs

Q: How long should I walk backwards on a treadmill?
A: Typically, 5-10 minutes is a good starting point.

Q: Can I increase the speed of my backwards walk?
A: Yes, but only slightly, and make sure you’re comfortable with the pace.

Q: Is backwards walking good for knee pain?
A: No, it’s not a recommended solution for addressing knee pain. Instead, consult with a physical therapist or trainer to determine the best course of action.

Q: Is backwards walking safe?
A: Yes, as long as you start slow, attach the safety clip, and use the treadmill’s rails for support.