walk backward to move your fitness forward
This is what your joints have been missing!
A major mistake we make when training our joints and muscles is forgetting to change directions. If we’re always pressing, curling, or squatting similarly, we’ll miss out on strength and conditioning gains for nearly half of our tissues. In the same way that the demands of everyday life are multi-directional and dynamic, our training must challenge us in all planes and positions.
While there are hundreds of ways to implement this philosophy into your workouts, the easiest and most accessible is walking backward. There’s no equipment required, and virtually everyone can do it. Not only does it improve your balance and gait health, but it will strengthen neglected muscles like the hamstrings and anterior tibialis. Furthermore, it serves as a clever modality for those rehabbing injuries from Achilles tears and ACL complications to knee osteoarthritis and hip pain.
This opens the window to retraining your brain and body to do something that doesn’t come naturally to you. This will help you to be more intentional about your cadence, foot placement, and virtually every element of the gait. If you want to go fast, walk forward. If you want to go far and stay injury-free, it’s time to change directions.
The walking backward philosophy is for everyone!
Reverse Your Routine: Exploring the Power of Backward Walking
Before we dive in, please be aware that if f you have any diagnosed balance issues or chronic conditions that may put you at risk while doing backward movements, please talk to a trusted health provider before getting going. Whenever possible, perform these movements under professional supervision and never step beyond your comfort zone. Balance training is nothing to mess around with, especially with older adult populations.
If you are ready to implement this strategy into your routine, start slow and gradually increase volume and intensity over time. Even 5–10 minutes per day can make a huge difference for your joint health and muscle balance! For those who are looking to progress beyond the retro walk, I’m also going to provide 2 alternatives that will help to optimize your posterior chain strength and overall coordination.
Keep in mind that all of the exercises here can be done as a warm-up before you start a workout, or as a standalone program. Do whatever feels best for your body. Without further ado, let’s dive into it!
Application: Bouts up to 5–10 minutes at a time
Cues: If it’s your first time trying the retro walk, do it on a softer surface or have a balance support nearby. The whole point of this is to not overthink the movement pattern and trust yourself by only looking backward when you feel like you need to. As mentioned above, take this one slower than you think you should.
As time progresses, you can think about gradually increasing the stride length of each step and also increasing the length of each bout. Start with about 60 seconds and then gradually work your way up to 5–10 minutes. If you want an additional challenge, try doing this on a slight grade of elevation or an unstable surface such as sand or chip trail.
Application: 2 x 30 seconds to 1 minute
Cues: Start by getting into a quadruped position and then elevate your knees off of the floor as seen in photo one. From here, take small steps back with the opposite arm and leg as you maintain a neutral back and tight core. Take breaks whenever you feel like you’re losing form.
While a lot is going on with this movement, ensure you keep your breathing consistent and prioritize form above all else. This is one of the best ways to strengthen your whole body without equipment to enhance coordination and muscular endurance. Your quads and core will thank you big time!
Application: 2 x 10–12 reps/side
Cues: Stand in front of a step-up or stair. Raise one foot back and plant the heel on the surface. Next, push through the heel to engage the glute and extend the leg. Avoid dropping the pelvis by placing hands on hips and keeping them level. To maintain glute isolation, avoid pushing through the toe of the front leg. Start with 2 sets of 10 reps on each side and progress as tolerated.
In Closing,
While it may look a little funny, backward walking works wonders for your joint health. The philosophy of adding variety to how you move will not only make you a more adaptable, robust human, but it can be the very thing that keeps you healthy and injury-free as you age. Whether you’re an elite runner or you’ve just been cleared after a knee operation, backward walking has a time and place in your daily activities.
Are you ready to use it to maximize your health?
-David
