Quiet walking is a term I use to describe an efficient gait pattern\u2014one that greatly decreases the\u00a0stress to joints by using muscles (as they were designed) to \u201csoften\u201d the impact of foot to ground impact. Muscles are the body\u2019s primary shock absorbers. Used correctly, they help reduce wear and tear to the joints.<\/p>\n
Observe\u00a0people running at a track. See how quiet and smooth the elite runners are? See how they appear to be gliding?\u00a0Compare that to the runners with the loud footsteps. If it\u00a0looks like they are running injured, it\u2019s because the actions are similar. When a limb is injured, the body (brain) tries to protect that limb by shutting\u00a0down the muscles around the injury (neurological inhibition). A limp develops when you try to use\u00a0(stand, walk, run) a leg that the body is trying to shut down, because of this interference or lack of control. Loud runners (and walkers) are not controlling the descent and foot strike well\u2013due to weakness and\/or poor technique\u2013thus the heavy\u00a0landing of the foot.<\/p>\n
Learning how to walk quietly is a simple way to improve gait efficiency and reduce stress to the joints. I teach people to focus on the loudness and the rhythm (cadence) of their footsteps. Sometimes people need to unload (take weight off their legs) by leaning on their arms on\u00a0the railing of the treadmill\u2013which makes controlling the landing of the feet easier. Slower speeds and shorter strides also make it easier to walk softly.<\/p>\n
Improved walking technique also depends on strength. You cannot walk efficiently without an adequate level of strength. Remember, muscles are the primary shock absorbers of the body.\u00a0Muscles\u00a0need to be\u00a0strong enough to allow proper technique. Shock absorbing shoes or insoles can provide a little relief, but the maximum amount of shock absorption they can provide is a fraction of what strong muscles can provide.<\/p>\n
The goal is to be able to walk quietly at your normal speed (between 2.5 and 3.5 mph for most adults). Then, when strong enough, progress to running quietly.<\/p>\n","protected":false},"excerpt":{"rendered":"