How to Walk Properly-Pull, Don't Push
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- Опубликовано: 28 авг 2021
- How to walk properly. Use your hips correctly to walk. Walking properly will reduce foot pain and knee pain. Stop walking with a heavy heel strike. This is the best way to walk. Learn the difference between pulling and pushing when we walk properly. Learn which one is the correct way to walk. This video will show the difference between pulling and pushing, and in what circumstances we do either one of these types of movement. At the end of the video, I demonstrate and exercise that will help you to feel exactly what pulling feels like so you can use it properly when you walk. This video teaches you the correct gait pattern. You will learn how to walk for men. How to use your glutes when walking. How to walk correctly. How to walk without knee pain. The correct gait pattern.
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You just saved my life man!!! I just found the true cause of my anterior pelvic tilt after 8 years of suffering. I wanna cry... 😭
I am so glad to hear that. Thank you for sharing.
Same! Been dealing with it for a decade or more. No one could figure it out till I found Dr Martin, recently!!
Same bro but I have Little bow legs and also anterior pelvic tilt so will this video help me out pls reply love from India
Same as u. Did it stick? Can u stand and walk now?
Although I have a lot of work to do, keeping upright, not leaning forward, pulling rather than pushing, and so on, has been a game changer for me.
Thanks James. I thought this concept was worth a dedicated video and an exercise because I do think it is really important.
Nice. Thanks, Doctor. While doing your exercise, I found myself trying to do the Yang Higher horde stance ad Waving Hands. When stepping out as you directed, the step felt very natural. My Yang skills are rudimentary, yet I feel like I've been doing this move as part of the 24 Form set.
Perfectly articulated and demonstrated.
Many thanks
Fantastic great video Todd. As a previous comment noted, it would be great to follow on with other videos demonstrating knee flexion and ankle positions during the ‘Pull’ motion. Great video, many thanks.
Thanks Mark. I think I will make two separate videos, on for ankle action and one for knee action.
Coming from a jumpers knee sufferer, this may be just the missing piece to my recovery . Thanks so much this video deserves a billion views.
Much appreciated. Thanks
Todd, thank you so much again 💙
My pleasure!
Great explanation! Thank you so much! I felt pulling intuitively but couldn't find the science explanation, now things are clear.
Thanks, my pleasure. I am glad you found it clear.
Amazing. I had a total hip replacement, posterior approach, seven months ago, and I was stunned that even though I have been a lifelong athlete, I had to learn to walk again. Your videos have helped me immensely. Thank you so much.
I am so glad to hear that. You are very welcome.
Thank you Todd.
My pleasure.
Your videos are gold...i have been struggling for my poor walking and many PPL have told me that I walk as If I have hurt my foot but it happens unconsciously.. thank you for such detailed techniques...thanks from the bottom of the heart.. I was looking for some good tutorials and finally landed on the right channel.
You are so welcome. I am glad you found the channel.
Your perspective makes more sense to me than all other coaches I have watched. They all say you push off with your hind leg and toes by engaging the glutes, but in reality it's not practical at all. The back leg has no power except when climbing stairs, as you say. I think people will believe anything with thousands of likes and followers, even if it's not true. That's why I watch all channels and videos related to what I am searching for, most of these unpopular channels have hidden gems.
Thanks for watching.
excellent!
Thanks!
Thank you. I suffer of hip arthosis and I think this is the way to go
My pleasure.
I find myself coming back to your videos...after watching other coaches. All say to push with glutes. I will practice your method today...have a feeling it will help me walk better. Thank you!
Always nice to see you back. I know everyone talks about pushing with the glutes, but this is incorrect, and even the EMG analysis of gait indicates that the glute max shuts off at the beginning of swing through, so not being used. If you are still doubtful, do this on test. Walk up stairs, using good posture. When you place your foot on the top step and push yourself up to full standing position, you will recognize clearly that you are using your glutes to push up to the standing position. With full engagement of your glutes pushing, that will take you to the standing position, where you will stop. Then, take a step forward and ask what you are using to step forward since your glutes were fully activated to push you up to the standing position. The answer is, your hip flexors are needed to pull you forward in the swing through.
Thank you Dr. Martin...You are the Best!
Very good video 😊
Thank you.
Man words cannot describe how mucj im grateful to you! You saved my leg, before i had pain when walking and running and now i feel reborn and can walk and run again without pain. Thank you SO much! ❤️
I am so happy to hear that. Thank you for letting me know.
@@ToddMartinMDhe said reborn. You really helped him😢😢😢😢
@@benjaminwebber196 I love hearing that kind of comment.
Nice information
Thank you.
Hi Dr Todd Martin
We are still your Biggest Fans....Jean and Arendt.Ross. Dull Stroom. South Africa
Awesome. Thanks.
Thanks teacher walking ⭐
You're welcome
4:26 how to correctly walk
13:24
Extremely liked!!!😔These exercises use prime movers such as the glutes, quadriceps, calves, pectorals, deltoids, and triceps!!!😊Nice demonstration on pushing/ pulling techniques !!!👌Much appreciated!!!🌟🌟🌟🌟
Thanks.
As news to me. Thanks
You’re welcome
I always run/sprint my fastest when i feel my glutes and especially psoas working a lot.
I also experienced that strengthening the psoas by doing single leg sit ups helped a lot with my running.
The psoas could be hard to activate correctly but it makes such a difference in posture and performance.
Absolutely. The papas is critical for posture. It keeps the spine lordosis in the correct position when activated right. The glutes are critical in running at any speed. Without them you can’t get off the ground.
I got it 🤠.
Great
I really appreciate your videos and find this one particularly fantastic as for the first time I feel like I am beginning to get the pull vs push concept. I am recovering from knee replacements and after each one feel like I am learning to walk again so want to learn it better the second time round:) Can you post a link to subscribing to your ebook on walking in the comments as I have not had any luck with this. Thanks so much.
I am glad you enjoyed it. The link to the ebook is in the description section already. Did you try it?
@@ToddMartinMD Thanks I see it now. So when I follow the link to purchase the book it wants me to sign up for Blurb. I am not surewhat is is about
Ok I figured it out and was able to purchase it. Thanks very much:)
@@catherinel2070 Thank you.
@@ToddMartinMD D. Martin, I purchased your ebook hoping to print particular pages so I can take notes and have them more readily available. I do not have a good set up to read the book electronically. I am wondering if there is a way to print off a selection of pages or get a hard copy of your instructions for easy reference? I am recovering from knee replacements and using the opportunity to improve my gait after years of bad habits. I especially struggle with walking uphill without a forward lean as well as bunion pain which I am sure is related to my gait.
I feel very blessed to have discovered your videos and watch them often to try to learn new ways of moving. Hoping to have less pain in my senior years!
with gratitude, Catherine
Do we need to tighten our hip flexors to pull ourselves? Should we feel our hip flexors pulling?
This is GOOD.Please walk a few more steps in your demonstration so I can walk with you😂😂😊
U you can walk along with this one.Improving Walking Rhythm and Flow-Secret to Relieving Joint Pain
ruclips.net/video/SvJBq0bVB48/видео.html
Thanks..physical therapist doctor.☺️..last time, I walk wrongly, no wonder I could easily felt down..😲😲😲
My pleasure
When we use hip flexors to pull, does our leg need to be straight in order for hip flexors to work? How should the legs be?
Hi, thanks for the video, this is great explanations. Why do you think then so many people (youtubers, book writers...) advocate for the importance of "pushing" ? Could the 2 explanations be compatible ? (maybe, for example, if you take bigger footsteps, you will need some pushing from gluteus maximus) For example, i found a book from Esther Gokhale who seemed to have a well documented approach with good results, but she seems on the "push" side, so I'm a bit confused. Thank you !
I think part of the explanation is that researchers get much of their explanations by observation, and you can't see the movement of the core and how it controls the whole body movement. In Tai Chi, this is understood as fundamental knowledge. The main book on gait by J. Perry makes virtually no reference to the core even though it clearly is controlling our movement. Martial artists and dancers tend to understand this better that someone watching a person walk on a treadmill. Most people assume that since the leg is extending behind the body during the end of the swing through that the hip muscles must be causing that extension. But that extension is a much more complex cooperation between the waist muscles and hips. I think a good way to rethink this is to think of how we walk backward. The hip muscle use is the same but the leg is going forward, so by visual assessment flexing. This is why you can't use the visual direction of the leg to figure out what is happening with the muscles. The other example I use is after walking up stairs. The standing leg hip is in full extension after pushing up to the standing position on the last step. Then we walk forward. If we were using hip extension to walk, how would we take the step since our hip is already in full extension.
Thank you. I know I need this! I’ve had plantar fasciitis more than once, and in over-compensating and babying it , I have totally messed up my gait. So I absolutely definitely beyond a doubt need this help. It seems complicated but when I’m trying it, it does feel way better, maybe I’m doing it right, but am I? I really need to follow along to be sure I get it.
You can definitely do it. There are many videos on the channel with exercises to help make sure you are doing it correctly.
@@ToddMartinMD I want to glide like you do when you walk.
@crystalgaming8527 It just takes practice, and watching my videos. You got it.
Thank you so much Doctor. It seems like I really have to make changes with my walking. One question I have is whether one's torso stays upright as the flexors do the pulling or does one's torso angle slightly forward and back as one walks. I'm probably not explaining very well. Certainly I will practice your advice for proper walking. Thank you.
The torso stays upright because as the flexors pull the pelvis forward, the lower abs are tucking and pulling the pelvis backward, resulting in a neutral pelvic tilt throughout the movement
@@ToddMartinMD thank you so much for explaining. I did need to hear that again. I will practice and hopefully it will become natural.
@@dolphinm3639 You're welcome
I really hope you see this and wouldn't mind answering my questions: how would this change if someone like myself had suuuper wide hips, if at all? I am either mildly bow legged or have leg false curvature. As a toddler they put my shoes on opposite feet, dr's orders, because I was walking toes-facing-inward; I don't remember much else of that part. Can walking wrong cause leg false curvature? Watching both this detailed and your other video it seems like I already subconsciously land my feet properly and know how to pull vs push thankfully so now I'm wondering what else about walking I might be getting wrong. I also find it comfortable, sometimes more so for my hip/knees/ankles, to only walk on the front half of my feet. My heels barely hover over the ground. I hadn't realized I do this, but my partner pointed out that I do it at times and watching for it now, it seems to happen more often whenever I'm super happy. Is walking this way bad for me?
The width of the hips should not make a difference, but if there if your feet are not physically lined up with your tibia and thigh, that would make a difference. Bones are very pliable in the long run, so they slowly mold themselves and can rotate to compensate for the way people are moving and their posture.
I bought the ebook but never got it, I will as AmEx to reverse charge
You will need to contact Blurb that processes all transaction. When you purchase you should be getting an immediate download link.
I feel like when I walk with using the front hip that I feel more lighter in walking - although a bit slower (not used to walking like this but it makes sense!) question : I also find my muscles near my groin working... am I on the right tracks doc? Also do I need to tense by abs when I walk? If so how much. I find it strange doing so. Thanks!
You do not need to tense your abs. You only need to move with your abs. Just like you don't need to tense you biceps to flex your arm. If you are feeling action in the front of the hip near the groin, that is the right place, although it shouldn't feel like a strain. Walking bent over, pushing from the glutes, may be faster, but very bad for you.
In the terminal stance when WE Land thé forward heel thé back heel spose lift in the same Time wish core mouvement mâke that heel lift plz answer me
The rear heel will lift during the same time the forward heel is coming down. This is the Core Technique of Retreat. Flexion of the rear hip, upper and lower torso turning toward the rear hip, extension of the rear knee, and plantarflexion of the rear ankle. You can watch the video on Retreat for more details.
do you use front pelvic muscle and abs for stance phase to take long stride or do you use leg muscles ?
You use you abs, hip, and leg muscles for all steps regardless of how. The combination or pattern is what makes the difference.
Can you do a video about at what point full knee extension happens in the gait cycle?
The answer and demonstration is contained within my other videos. Full knee extension, of the rear knee, occurs at the point the forward heel touches the ground.
@@ToddMartinMD I was implying knee extension of the forward knee before it hits ground
@@ericsalinas1839 Sorry, I thought you were referring to the rear knee. The swing leg knee reaches full extension at the end of midswing. The extension is passive, so you are not trying to extend it. It does not extend any further during terminal swing. Then it begins to flex immediately at the beginning of loading response.
Hey Todd martin , u said forward leaning is caused by torso rotation and by doing torso rotation exercises it should be corrected , right?
Not exactly. Correct movement is done with rotation,, meaning turning forward on one side of the upper waist at a time. Leaning happens when we turn forward on both sides at the same time, eliminating the rotation in the process. To correct forward leaning, you need to practice rotating correctly. The Core Balance and Stability Exercise Routine helps people practice rotation.
@@ToddMartinMD thanks
How does the pull translate to the feet? Does the body trickle that pull force to the ground through the heel or ball of the toes?
I'll give this pull a try as my current(abnormal) walk while going through knee pains has now lead me to soleus and tibialis anterior pains :(
There are several forces working at the same time. I use the term pull, or often use the term lift, as the feeling you should go for in reference to the hips. This energy comes from the front of the hips in the hip flexors. This is in contrast to what most people believe is happening, which is pushing back with the glutes in back of the hips. There is a backward energy translating down through the feet, but that is coming from the lower abs that are rotating the pelvis backward. At the same time, the lower abs are tipping the pelvis backward. The pull from the front of the hips pulls the body forward and tilts the pelvis forward. The combination of the hip pulling and lower ab rotating keeps the pelvis level as the body moves forward. The ankle will be dorsiflexing during the pull, so the energy will be translating to the ground through the midfoot and heel. During terminal swing, the energy will change to plantarflexion and translate trough the toes, but the pull is already finished at that point.
@@ToddMartinMD so much science to walking! I appreciate the in depth description! Thanks again :)
I can pull the body forward by contracting glute and hamstring of my front leg. In other words, I try to pull the ground under my front foot backwards. I spent a lot of time to refine this movement, but that seems not to be reflexive movement like those you present in core techniques.
Because you aren't doing what you think you are. "Contracting" isn't using the muscle. Contracting is using your hip flexors and hip extensors against each other. That creates no movement. Using the glutes means pushing your leg down against the ground. This will push you up or back if your leg is in front of your body. It will nut pull you forward. If you feel the contraction, then you are using both flexors and extensors and then subconsciously making your body go where it wants to go by letting the flexors win out.
But tightening muscles negates all of the reflexive actions also. This is why the key to Tai Chi is complete looseness
@@ToddMartinMD thank you very much. I try to perfect my gate for more than year, but only your channel help understand this process
@@user-iv2zl6iy8w My pleasure
Is there any exercise for better walking style??
All the videos on my channel are directed toward that. There are plenty exercise videos on the channel to try and improve the core coordination, and that will improve your confidence and style.
👍👍👍
Thank you
Hello Doctor Martin,
thanks a lot for your videos.
I had a car accident when I was 8 years old. A car ran into me and I suffered a 'bruised' hip. Ever since then, at sports when I was running I occasionally heard from coaching that I was dragging my foot.
I suspect that I tried to walk again too quickly after the accident and developed inferior technique, causing me to drag my foot along...
The problem is that I have no real idea how to fix it, I do feel like I use a pulling motion rather than pushing, but it doesn't seem to have any effects on how to plant and lift my foot high enough.
When I consciously lift my foot very high, just in a split-second I start thinking about how I'm walking and the whole movement starts to feel awkward.
Do you have any advice?
Do you possibly have weak dorsiflexion from the injury? That could give you the effect of a drop foot. working on specific exercises to strengthen your dorsiflexion may be helpful.
@@ToddMartinMD I will try that. I may have weak doriflexion though I'm not really sure. I will look into that! thank you very much.
This is perfect. Can u do standing too? You helped me walk, now can u help me stand?
I have multiple videos on posture on the channel you can check out. Also, you can use the principle in this video for rising to a stand. It is the same movement as pulling into the swing through, but you start the movement at the point of heel placement, before you lower the forefoot. That will pull you into a stand instead of into the swing through. ruclips.net/video/p4MitwbsXmc/видео.html
@@ToddMartinMD thank you so much doctor!
Trying to follow these instructions but having a lot of medial knee pain and the heel strike still seems jarring. I used to be more of a midfoot walker but had a PT say I need to use my glutes more which has me heel striking but it feels like im hyper-extending my knee now... i have a strong ant pelvic tilt and really tight hip flexors and can't seem to get the hip flexors to relax enough to keep more upright and land softer....how do I fix this?
I would practice these exercises
Improve Your Functional Strength, Balance, and Mobility-Core Strength and Balance Routine
ruclips.net/video/FARKGgkGlOI/видео.html
@@ToddMartinMD thank you so much!!!
I tried both pushing and pulling walking techniques in the past. Pushing looks and feels unnatural and can hurt the knees. Pulling looks natural but is still painful on the hips. I hate walking 😂
Sorry to hear you hate walking because it is so essential to life. If you got pain in the hips it may be because the muscles have not been utilized and need to be strengthened. That does take time. Good luck.
Sir i really need your i have duck feet walking since from birth.... How i reach out to you please
You can find my email on the first page of my website which is linked in the description section.
My brain is weird. I tore my knee and now I don't know how to walk anymore.
Thanks because you probably never thought about it before. Once you learn how to move consciously, and not just by remote control, you will never forget it.
I have difficulty in lifting my foot properly , that makes it to land incorrectly on the heel.
Why do you think you have difficulty picking up the foot? Did you have an injury, or do you have muscle weakness?
When i walk my ankle always extrarotates outside.. How can i fix my ankle or leg to keep straight while walking?
I think if you practice the core movement patterns I describe in my videos, this will help. The ankle movement is determined by what the core does, so focus on the core, which is the waist rotation and hip action. When you get that correct, the ankles will follow.
@@ToddMartinMD thanks todd
Thanks, for Jesus for sending this bless man equipped with miracles to heal the nation
Thanks.
It’s hard to see the leg in the black pants. I still feel like I’m pushing between the two legs. It’s hard to see what you are doing and I don’t understand all the verbiage.
You shouldn’t really need to see my legs. You need to get in the position and then pull yourself forward with the forward leg. You can also differentiate by using your glutes to push yourself back. If you use the flute to push, it won’t move you forward unless you lean forward.
I am confused why RUclips has recommended this video to me.
What are you trying to say, RUclips Algorithm? Is this something I need to watch?
They must figure you have good taste.
You used to use the quadriceps muscles to push, they became strong and short and caused me to protrude in the buttocks. I do not recommend using the front muscles. If we look at cars and motorcycles, push from behind is used, and when we use the bike, we use the back muscles.
That is really terrible logic. First of all, we use all of the muscles at different times to walk. EMG studies demonstrate that we do not use the glutes to push on flat ground. We should be using the muscles that keep our spine and joints aligned and move is most efficiently, and that is how I describe it. Plus, you need your quads to walk regardless of how you are doing it.
Agree
@@ToddMartinMD Then what's the purpose of huge gluteus in humans? Some say that we have proportion atel y large glutes for upright walking
We need large glutes to run and jump. They also help passively with stability and shock absorption when we are walking. You also need them to push when walking uphill or up stairs. So, you can’t walk without your glutes. We need all the muscles. They just are not the muscle that power the swing through phase on level ground.
I'm sorry this information is wrong. You are not flexing the hip with the weight shift. You are just bending the knees and shifting your pelvis laterally. As the foot strikes the ground, the hip is in 30 degrees of flexion. Throughout stance there is progressive extension into 10 degrees of hyperextension. Then flexion begins in terminal double stance and continues through most of swing. There is no "pulling" during stance phase.
I am not talking about positions. I am talking about what you have to physically do to get the motion to happen. From the end of loading response, at the foot flat position, you have to DO something in order to continue forward progression and initiate swing through. It is not a passive action, and it is not a push (extension of the hip). We need to use the muscles in front of the hip, in cooperation with the abs, to pull into the swing through. That is what I am referring to. Another example to see or feel what I am talking about is how you initiate the swing through after rising up when climbing stairs. You push yourself up with extension of the stance leg hip until you reach the full standing position. Then you have to Do something different to initiate the swing through and step forward. That something is hip flexion, which I describe as a sensation of pulling to contrast it with the push that was just used to get the body up from the lower step. That hip flexion generates the energy for the swing through and continues through the end of the loading response phase. Then you must flex the opposite hip to generate the next swing through. It may feel like you are just bending the knee to shift weight, but that is because you are already flexing the hip when the heel hits so you do not feel any change in hip action. Any time you are shifting weight in a relaxed manner from one leg to the other, you will be flexing the hip that you are moving away from. Without hip action, there will be no coordinated movement.
@@ToddMartinMD You are doing something from loading response to midstance to terminal stance. You are using hip extensors (ie your gluts) That is not hip flexion! Your hip flexors are only activated eccentrically during midstance to terminal stance but not concentrically. Hip flexion is concentrically activated during swing phase.
If that is the case, how do you explain the stair climbing example. By the time you rise to the top of the step, you glutes are in full active extension. What is it that you would then activate to generate the swing through? More glutes? They are already fully utilized to get to the standing position. I know what you are saying is what is commonly, thought, but I believe it is incorrect because people do not understand the contribution of the upper and lower abs which are always coordinating with the hip actions. There is no way to step forward from mid stance after climbing a step by using your glutes. The same principle applies with normal forward walking. Of course the gluteus medius is active on the stance leg, but that is not what gets the body to swing through.
If you stand in the position at the end of loading response and actively extend your hip, it will not trigger forward movement unless you lean forward.
Another example to show my point. Walk in a clockwise circle. When your right leg is forward at the end of loading response, try to extend your hip with the glute max and see if you can continue in the circle. You can't. You will push yourself out of the circle. You must pull yourself around the circle. You cannot push.
There's a scene in Dexter where people are subject how sneakly he moves. I'm that guy. I move effortlessly and I scare people more often than not.
Quiet walking is a good thing.
how do people with large belly walk as they do not have abs
Everybody has abdominal muscles. Just because they are covered up doesn’t mean they don’t work.
Now how do I stop walking, I’m heading toward a wall 😅 *HELP ME*
Oddly enough, I do have a video on the channel about how to stop. You should check it out. I leave no stone unturned.
@@ToddMartinMD I’ll check it out
🤦 there are so many conflicting and contradictory videos out there. I can’t even figure out how to walk correctly.
You are correct. There is a lot of conflicting information. That is why I go into great detail with my explanations and give you ways to demonstrate the truth for yourself.
@@ToddMartinMD what about foot placement, I have toes forward. But I still ware out outer edges of heals on all my work boots.?
@@ToddMartinMD Doc, good you please do a video on good foot placement when hitting surface and just the mechanics of how ones feet are supposed to be hitting. heel,ball,toe, or to simple.?Some say roll, some say walk on outside toward great toe. Others say like a snake
@@MachineGod69 Hi I have multiple videos up already on proper foot placement with walking, proper heel placement with walking, how to walk lightly, and the difference between heel strike and forefoot strike. Have you checked those out already?
This looks like Tai Chi
In TI ai Chi you would be sitting on the back leg and reaching the swing leg forward to place unweighted on the heel. it the core control in Tai Chi is the way to go for walking for sure. Just a different pattern than Tai Chi walking.
I'm sorry but I don't share this man's theory.
What is your theory? If you look at EMG studies of gait, you will see that glute action shuts off at the moment the forefoot hits the flat position when walking correctly.
My theory is that when you walk on the forefoot and not on the heel, the push with the glutes is effective. And this can be seen when you run and when you see athletes running.