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Backpacker Magazine – August 2011
How to Walk
Yes, there's a better way to put one foot in front of the other. Improve your stride, trek farther, and end leg and back pain with our guide to the new science of healthy hiking.
Stride RightWalking is a physiologically complex process that gradually transfers downward pressure from one foot to the other while propelling the body forward. Though the human gait can vary according to terrain and individual biomechanics, experts agree that there’s an optimal form for hiking that maximizes energy efficiency and minimizes potential for overuse injury. Here are the four basic phases of one ideal step.
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1) Heel strike Avoid Over-striding Taking giant steps—by flexing your foot and swinging a straight leg far out in front of your torso—can lead to overuse injuries like strained quads and hip bursitis. Shorter steps minimize pounding and muscle exertion, making each stride gentler on the body and more energy efficient, even though you take more steps overall. |
2) Pronation Avoid Overpronating While your foot should roll slightly inward during the step, if it rolls too far, it can torque your foot and leg, potentially causing pain from heel to hips. Likely causes are flat feet or muscle weakness. Fix the former with supportive insoles, and the latter by strengthening your quads, hip flexors, and hip abductors. Our hiker-specific training plan starts on. |
3) Supination The foot rotates slightly to the outside of the midfoot, allowing the longitudinal arch to absorb shock as your torso aligns above the foot. This phase serves two key purposes: It’s vital for shock absorption and stabilization, and it allows the foot to form a rigid structure for propulsion in preparation for toe-off. Avoid Forefoot striking Don’t shortchange this important stage by simultaneously striking your heel and forefoot—or by hitting the forefoot before the heel—and eliminating the midfoot phase. Pounding on the forefoot (rather than gradually rocking the foot from back to front) can cause foot and leg problems, including the very painful metatarsalgia. |
4) Toe-off Avoid Shuffling From the toe take-off position, lift your foot behind you as your opposite foot hits the ground. This promotes a nimble, rocking weight transfer rather than a pounding one. Omitting this final toe-off phase (by shuffling or dragging your feet) jars joints from head to toe. Also, avoid pushing off with your toe so forcefully that you bounce, which wastes energy. |
Take the Test
Rate your biomechanical fitness for moderate backpacking.
1. Glutes and hips Balance standing on one leg (each side) for one minute without assistance.2. Flexibility Lie on your back, and while keeping one leg straight and flush against the floor, raise the other leg straight to at least a 45-degree angle.
3. Alignment and stability Do a one-legged squat down to 90 degrees and hold it for 10 seconds without your knee drifting inward. Do it successfully with each leg.
4. Calves Do 10 full calf raises on each leg.
5. Knees and feet To check for overpronation and other instabilities, stand on one leg, hands on hips, in front of a mirror. Slowly bend your weighted knee. Does it rotate inward or outward? Do your hips or shoulders drop forward or to either side? Is your head tipped forward, backward, or to one side? If you see any of these problems in the mirror—your body should be symmetrical, as in the illustration at right—your stance is off-balance.
Number of failed tests
0: Hit the trail; 1: Enjoy your hike, but fix the problem; 2-3: Head to the gym; 4-5: ...with a personal trainer
Note: For alignment issues, consult your doctor or physical therapist.
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GREAT article. I leave basically untrained - for the Camino de Santiago next week - this will at least give me things to think about whilst walking:)
GREAT article. I leave basically untrained - for the Camino de Santiago next week - this will at least give me things to think about whilst walking:)
Confirmed: Check Barefoot Running for the Complete Idiot. When Foot strikes, first thing that happens is an outside heal strike. Further as this article demonstrates foot then rolls to the inside heal while almost at same time engaging little toe-mound, then back momentarily to the inside heal while progressing to big toe mound to a big toe lift-off. Each of the four corners of the foot engage a complete kinetic chain from foot to top of head. Hands follow same sequence as foot while running. A complete fluid flow of the body in motion occurs. This is very important stuff to review in both walking and running to identify compensations culturally induced, or through injury or stress.
Why am I hearing bagpipes when I look at your "take the test" guy?
The description of how to walk reminds me of racewalking. It is not that the stride on level ground is short, but that there is less of the stride is in front of the body and more of the stride is behind the body. Also when you are using your hips as described the effect is your overall stride length is longer.
Why no mention of shin-splints and stress fractures and how to prevent them? It's a very common long distance hiking injury.
Also, enough with the barefoot fad already.
I have been hiking barefoot consistently for a couple years, and can generally do it every season but winter (and as long as the ground isn't very wet, a pair or two of wool socks help). I have always hated shoes and wear then as little as possible. I guess it isn't for everyone, but I find the sensation of feeling the trail is just as exciting as the sights and sounds. I also feel like I am making less of a negative impact. I have to be conscious of where I step rather than clumsily tromping through the bush.
Short strides can lead to blisters due to overheating. So it's best in my opinion to find a good balance, not just start taking baby steps as recommended here.
You're kidding...??? Maybe backpacker will teach me how to dress myself as well...
You're kidding...??? Maybe backpacker will teach me how to dress myself as well...
i snow ski barefoot and find it to be a more in tuned way to enjoy the nuances of the snow. this is something you have to build up to for maximum thermal value.
The third picture downhill "right" is an error. Tell me someone else caught this? Ha.
I personaly walk around barefoot as much as I can, but I almost never hike barefoot. Anyone who goes barefoot will agree with me, gravel sucks. In the article it says to hike barefoot to strengthen your tendons. I don't think you need to go totaly barefoot, but have shoes that let your feet move the way they are supposed to. While I don't hike barefoot, a well made pair of mocasins and a pair of good socks get the job done great.
Walked in woods for 50 years, Tried the Vibram rubber foot gloves but are using them mainly for workouts indoors.Still married to good shoes and boots for outdoor treks and activity.
Very good analysis, but I think you could also mention stride frequency and oxygen debt. I am a former distance running coach, who constantly advised athletes to "start slow". On a Nepal trek I observed fellow hikers begin the day excited and striding quickly--only to begin gasping within 30 minutes. Oxygen debt should concern everyone, but especially hikers at altitude. Aside from starting every day at a slower & controlled pace, benefit will also result from deeper breathing--and even more so from yoga breathing.
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