Not for the reason that advent of the moonwalk has walking backward had such a moment. TikTok and Instagram are crammed with videos of physical therapists and fitness influencers touting the advantages of walking backwards, aka retro walking.
You could have also noticed people on the gym (and not only that one attention-seeking weirdo) walking backwards on the treadmill or seen runners and walkers switch direction mid-workout.
Despite its seemingly newfound popularity, reverse walking is nothing latest. It’s actually a well-studied practice that movement professionals have been using for years.
Depending in your health history and fitness level, it could be price incorporating into your personal fitness routine.
What Does Walking Backward Do?
Walking backward alters your entire gait pattern and, in turn, how you employ your leg.
“When you walk forward, you employ the conventional gait pattern of heel-to-toe walking. Reverse walking is the other, where it’s a toe-to-heel gait pattern,” explains Hilary Granat, P.T., D.P.T., M.S., doctor of physical therapy and owner C.O.R.E. Physical Therapy in Washington, D.C.
“Walking backward places more emphasis on the quadriceps, hamstrings, and glutes. The demand on the calf muscles and anterior tibialis [located near your shin bone] increases as they work eccentrically to regulate the backward motion,” she adds.
Is Walking Backward Good for You?
Granat and other physical therapists say that walking backward will help knee pain, even though it’s at all times necessary to talk along with your physical therapist or medical skilled before deciding if it’s right or unsuitable for you.
It’s typically a part of the treatment plan for patients battling a wide selection of knee-related issues, including “those rehabbing from knee surgery, knee arthritis, or those that have lost knee extension (straightening the knee) range of motion,” Granat says. “Reverse walking helps increase knee extension, as your bent knee straightens when you are moving out of your toes to your heel.”
Even for those who don’t struggle with knee issues, walking backward will be good to your body and brain, because it switches up your typical forward movement patterns.
“Doing the other of what we often do can create balance within the body, and walking backward is not any exception. Walking in this manner challenges joints and muscles in ways in which they aren’t accustomed to, which will be useful,” says Jordan Duncan, doctor of chiropractic and owner of Silverdale Sport and Spine in Silverdale, Washington.
And when you walk or run with no second thought, walking backward is a little bit of a brain teaser. “It forces us to focus and concentrate more intensely than walking forward. Like learning any latest skill, it’s great for brain health,” Duncan adds.
Walking backwards on a treadmill vs. flat ground
Granat says that walking backward on a treadmill and flat ground are each suitable options. “But, I like to recommend trying it on flat ground first before trying on a treadmill,” she says. That way, you may pause or switch up your speed as needed. Just be mindful of obstacles, uneven surfaces, other walkers, and cyclists.
“Personally, when I’m going for a walk outside, I’ll do a pair blocks backward or walk backward uphill just to make use of different muscles,” she says.
If you decide for the treadmill, use the handrails and a security strap. Start slow — even slower than you’re thinking that you may go — and concentrate on controlled movements. “I’d recommend having someone nearby to your first time trying it,” Granat says.
Benefits of Walking Backward
If you’re in search of reasons to try reverse walking for yourself, there are plenty. Beyond being accessible and appropriate for people of all fitness levels, it offers quite a lot of health-related advantages. (And, when you get the hang of it, it’s form of fun.)
1. Promotes knee health
As noted above, backward walking increases the emphasis in your quadriceps, and the toe-to-heel movement pattern forces the muscles in your lower legs to work harder to regulate your body’s movement.
“All of this requires increased engagement of the muscles across the knee joint,” Granat says, so it will possibly be helpful for individuals who have knee pain or joint instability or are recovering from an injury and want to rebuild their strength.
In one studyparticipants battling mild to moderate knee osteoarthritis who engaged in a six-week retro walking program experienced a greater reduction in pain and functional disability than those that didn’t incorporate reverse walking to their routine.
2. Burns more calories
Any exercise can make it easier to maintain a healthy weight by burning calories, but it’s possible you’ll use up even calories by taking your standard walk and putting it in reverse.
According to the 2011 Compendium of Physical Activitieswhich estimates the energy expenditure of over eight hundred different activitieswalking on a level surface at 3.5 mph for 10 minutes burns 46 calories. Walking backward in the identical conditions burns 64. Walking backward uphill? Just a five percent incline brings the calories burned as much as 85.
3. Improves cardiorespiratory fitness
Because reverse walking is physically demanding, it can also profit cardiorespiratory fitness.
A study published within the found that college-aged women who participated in six weeks of backward walking and running improved their predicted VO2Max, a metric for the way efficiently the body uses oxygen. Participants also saw a big drop of their body fat percentage.
So, for those who’re sick of cranking out the identical half-hour of cardio each time you hit the gym, try incorporating some backward walking into your workouts.
4. Engages your brain
Chances are, you place one foot in front of the opposite without pondering much about it. Try putting one foot the opposite, and it’s a complete different story.
Reverse walking engages your brain in ways in which forward walking doesn’t, and a few research shows that it can also improve your short-term memory.
One study found that participants who “experienced backward motion” either by walking backward or simply serious about walking backward performed higher in short-term memory tests than participants who didn’t.
5. Bolsters balance and proprioception
“Because it’s something that we’re unaccustomed to, backward walking will help improve proprioception (the perception of the position and movement of the body), which in turn helps improve balance,” Duncan says.
Research shows that reverse walking could also be an efficient tool for people who find themselves at a higher risk of falling or have impaired movement on account of conditions like cerebral palsy or stroke.
6. Develops mobility and range of motion
Grinding out the identical movement patterns (e.g., walking, running, pedaling a motorcycle) over and yet again with little variation can leave you feeling tight and inflexible.
You can even develop muscle compensations that result in pain and injury. Walking backward can “grease the wheel” by moving your joints in latest ways, opening up your range of motion.
“In the clinic, I exploit backward walking to enhance range of motion of the hip, knee and ankle, improve [lower body] strength, and improve the lower extremity mechanics related to gait,” Granat says.
Tips for Walking Backward Safely
Despite feeling just a little awkward at first, reverse walking is comparatively secure, so long as you are taking just a few precautions.
- Wear comfortable shoes which can be appropriate for walking, and ensure your laces are tied and double-knotted.
- If you’re walking on a treadmill, pick one which has handrails and a security strap, and use each.
- Consider having a “spotter” stand next to you the primary time you are trying backward walking on a treadmill. They can make it easier to adjust your speed or safely step off the treadmill in case of any issues.
- If you intend to walk outside, pick a less populated area and ensure you’re aware of traffic, other people, cracks or bumps within the sidewalk, and obstacles like signs and lamp posts. If possible, head to a well-lit track.
- With each step, concentrate on extending your knee, making initial contact along with your toe, and rolling back to the heel.
- Maintain an upright posture. Keep your chest stacked over your pelvis and avoid bending forward on the waist.
- Start with just just a few minutes at first and crawl, step by step increasing your time and speed as you gain strength and confidence.
- If you ever feel uncomfortable or unsafe while walking backward, stop.
Who Should Try Backward Walking?
People with knee pain or instability, those that wish to enhance their balance and proprioception, or anyone who wants higher mobility of their hips, knees, and ankles should try backward walking. If you may have any injuries or medical conditions, get your doctor’s OK first.
Disadvantages of Reverse Walking
Reverse walking is probably not appropriate for individuals with severe balance issues or certain neurological conditions, as these can increase the chance of falling and injury. While backward walking is difficult, it should at all times feel secure and cozy.