How to Walk Properly with Dr. Todd Martin

How to Walk. This video shows how to walk properly. using your core. Learn how to place the feet correctly when you walk and swing the arms correctly when you walk to keep the body aligned. Learn how to walk with proper posture and minimal impact on the joints. Walking uses core rotation commonly referred to as cross crawl. The upper and lower torso turn in opposite directions. This is part of what causes the right arm to go forward with the left leg and the left arm to go forward with the right leg. When we walk correctly, the body will not lean forward and will glide instead of lunging with each step. Poor walking can lead to foot problems like plantar fasciitis. Poor walking and also lead to knee and back pain. Walking is one of the most important activities we do every day. Most people do not realize that walking is a skill, like any other. It can be done well and it can be done poorly.
If you suffer from pain that was not caused by an injury, you may have a problem with your walking technique, but it can be improved with The Walking Code.

Get The Walking Code Ebook to follow along with the course and videos.

00:00 Introduction
00:41 The Basic Stroll
01:15 Arm Swing Practice
03:30 Rotation of the Core
06:26 The Feet
07:39 Heel Placement
09:00 Ankle Action
09:47 Principles of Foot Action

Many people use poor walking technique, leading to early wear and tear on the joints, and eventually to pain. Conditions like low back pain, hip and knee arthritis, plantar fasciitis, bunions, and hammertoes can all be related to poor walking technique. Fortunately, walking technique can be improved. With The Walking Code, learn how to walk properly using your core. Minimize stress on the joints that leads to back pain, knee pain, and many types of foot pain. This is an introductory video to help people get started on a journey to healthier walking technique. The full Walking Code Course is a deep exploration of how to use the core to improve your walking technique. Proper walking doesn't just involve walking forward. With the Walking Code, you will learn how to use the core to effectively walk forward with minimal impact on the joints and power walk for exercise and weight loss. You will learn how to walk uphill, downhill, up stairs, and down stairs, without knee and shin pain and with better balance. You will get exercises to help correct common walking an posture problems, like walking with Duck Feet, anterior pelvic tilt, pitching forward, and more.

Proper walking needs proper posture, with the spine vertical and aligned with a neutral pelvis. A neutral pelvis is not tilted forward or backward, known as anterior pelvic tilt or posterior pelvic tilt respectively. The arms should swing in a natural and gentle manner with each step. The right arm should swing forward with the left leg and the left arm should swing forward with the right leg. The foot should place gently on the heel, followed by an immediate roll toward the forefoot as the knee flexes. As the forefoot lowers, the rear hip pulls forward, assisting with the advancement of the body. After the the forefoot is lowered, the next phase of the step is generated by lifting forward from the front hip. Avoid pushing off from the back hip.

Books:
The Walking Code: Correcting Abnormal Gait Patterns by Mastering Your Core
The Physician in the Lime Green Sneakers. Cozy mystery book by Todd Martin MD featuring the daring adventures of The Flavor Company
The Spirited Woman: The Art and Poetry of Todd Martin MD

Online Courses:
The Walking Code
The Tai Chi Code
The Tango Code

Apparel and Accessories:
Walking Code T-shirts
Flavor Company Dance Apparel

[jamirankin]

anyone who has had total hip replacement needs to learn this. Great help. thank you. I find, at the age of 80, that I am relearning my walking techniques!

[vivekhnagi]

Thanks todd. It was a
Really a good topic. I am 40 now but no one teached me how to walk till now? I was feeling under confident always because of people comments. I will try to improve now my duck feet movement & lean forward posture.

[ktkitty]

Excellent explanation of walking biomechanics. Thank you!!!

[kevinmoore]

Todd, thank you for posting these video's. I had a little stroke, got checked out as not to bad am now doing the rehab. After a while I found: yeah I can walk but it's a random mess and maybe that's why knees, hip etc are complaining.
I feel like you have given me everything I need to make a substantial improvement in my health, from the goodness of your heart, and I'm deeply grateful.

[sandra.phillips]

I just came across this video. I've researched some about a proper walking gait to make sure that I was doing it properly. Thank you for your detailed description.
After a nearly fatal auto accident in 1990 that crushed my left hip, I went 8 years with a fake swinging walk because there was an unknown bone growth that went from my pelvic bone to my Greater Trochanter. That was removed but my muscle memory was difficult to overcome. Then I had a total hip replacement in 2003. Once again the muscle memory made it difficult. Then in December 2021, I had a total ankle replacement on my left side.
NOW I can finally walk normal. I stay very conscious of my walk so that I can correct it. It was extremely painful for a few months to retrain the muscles and strengthen them, but I feel so much better... and have no more arthritis pain. I will continue to watch your videos to guide me through this process.

[yannr.]

Very helpful content, very well done. Thanks!

[scottydoo]

This is a great video Doc. I’ve been landing to hard on my heals. I’ve switched to minimalist shoes and this technique makes my feet happy. Thanks

[scottogilvie]

Thank you. Just off back surgery and walking is my PT. I listened to the top 10 tips video. Tremendous. Thx.

[cyrilmani]

Thank you for the clear explanation on walking smoothly and systematically. God bless.

[elizabethsadler]

I love you Todd
So thorough and helpful and generous

[amx]

Already learned 3 mistakes from one video. Hopefully by the end of the course I'll have a normal walk. Thank you for the free content.

[orietrecknell]

Best video. Everyone should listen up. Things you never knew or took for granted. Thank you for posting. Xxx

[juanbaez]

with good walking habits and good posture you project confidence better appearance and is also beneficial for your spinal cord in the short and long run otherwise is totally the opposite.

Great video !!!

[helenmak]

I am glad I find your video. Recently I had a fall and lost confidence in walking. Watching your video I got back my confidence and I will practise and correct my walking from now on. Thank you Dr.Martin.

[johnhowton]

thank you so much, I will put into practice your method .

[s.r.g.krishnamurthy]

Hi you gave a good message to all and it is very appreciated. Thank you very much.😊

[gemmadidit]

I could write a book about my relationship to my feet and the way I walk (...of course no one would read it...). The more of the mechanics of walking that I learn, the more blessed I feel when I do it. Thanks doc. Yours is important work.😷😊😆

[islanderATP]

very helpful. I also started rucking and that has forced me to analyze my walking as it often feels inefficient. Thx!

[Elietechuff]

Thank you Dr. it was the best class I've ever had! Brazil 2021

[hazelstratum]

1. Arm swing as a pointer for correct movement. You should not actively try to arm swing, it occurs with correct core rotation.
2. Core rotation, perpendicular to shoulder rotation.
3. Feet should be in a comfortable distance between each other. First step starts with the heel. Then, the rotation creates a natural momentum to roll through your step.
4. Ankle action. Refer clip.
5. Beware of duck walk.