Walking Shouldn't Be Painful

Walking is the best exercise in the world.  Walking is natural right?  You shouldn’t have to learn how to walk properly, but believe it or not, a lot of people have trouble walking properly.  People walk bent over, heads down, women clutching their purses with rigid arms, and men listing to the side under the weight of heavy brief cases.  Many people walk with a shuffling, shambling gait and with awkward penguin-like foot movements. It is not a pretty sight.  They look like they are in pain.  Frank Jones gives some tips on avoiding pain and learning how to walk the right way (Toronto Star: Toronto, Ont. Aug 1988).

Chiropractors lament that by the time people bring their aches and pains to them that it is already too late.  The damage is already done.  It happened slowly and silently.  You didn’t notice that it was happening as you slumped your way through your days. They like to call it the “21^st Century Sag.”

What happened?  Years of sitting in offices with chest sinking and shoulders caving in, and even sitting in bucket seats has perpetuated a slumping stance.  The muscles at the back of the neck become shortened and the front muscles are held in a stretched position.  A squeezing pressure on the spine occurs and the end result is neck and lower back pain or, heaven forbid, the dowager hump that older people develop.  Then there is the slump that occurs from emulating runway models (walking with the pelvis thrust out) and high heel shoes, you all did that.  You looked gorgeous, but it wasn’t natural. You didn’t even notice those first twinges of pain.  You didn’t notice until pain was a constant companion and by that time it was probably too late.

What are you suppose to do? Walking should be a conscious movement that involves the whole body.  Start by standing tall, remember the shoulders should be relaxed and the head should float and balance freely.  Relax.   When you lean forward, pivot from the hips so that you remain in an upright position.  Slow easy movements with good body alignment.

Camille Noe Pagain (Arthritis Today: March/ April 2011) writes about walking away pain.  When your joints hurt, she writes, it takes a lot of willpower to get yourself to put on sneakers and head out for a walk.  Somewhere along the way, walking became quite uncomfortable.  Walking is good for you and can actually make your joints less painful.  Joint pain is a primary obstacle for older people to start exercising.  The right techniques, however, make it possible to minimize and even avoid pain so that you can benefit from the therapeutic effects of walking.

Walk this way: (great tips): Don’t push your head forward…many people lead with their heads, which taxes the shoulders, neck and back but throws your whole body out of alignment.  Your neck and spine should be aligned straight.

Have patience:  a primary cause of injury is when you try to increase intensity or duration too fast.  Increase your efforts by no more than 10% per week…the equivalent to adding 2 minutes to your usual 20 min walk or increasing your speed from 3 to 3.3 miles per hours.

Don’t over or under extend your stride.  Don’t exaggerate or mince your stride.

Get evaluated by a physical therapist to make sure you are getting your stride right.

Medications:  If your joints are painful, taking an anti-inflammatory medication an hour before exercise can be helpful.

Stop if you need too.  Sharp or persistent pain is a sign that you are pushing yourself too hard.

Comments

[Omega 3]

Usually i eat some food before workout but that make me very uncomfortable for me.. http://www.youtube.com/watch?v=ds8xyK-r65M Think this article gives me a very good information to maintain a healthy exercise..Great article,let me share this with all my friends...

[Nike Running Shoes]

So very helpful your individual blogs to help my lifestyle. As I already have been benefited a lot from your next post and therefore that is my best opportunity to publish the good viewpoints with you.Expect we all could get in touch a lot more by way of the message and weblog.With thanks a lot.

[Miami lasik surgery]

The problem is that people don't walk anymore. they live a sedentary life...in the morning they wake up from bed, then go to car, and after go sit on a chair at the office and so on...there is less than 10 minutes of walk. For nothing doctors say that we should walk at least 30 minutes per day.

[ann]

To avoid starving during workout or before walks, try to fill in your tummy with light foods, this will include fruits, and vegetables that can provide you support for your daily routine..

Ann
http://aaron18795.eliteweightlosspackage.com/

[flagyl online]

Trackback was created to this entry: [...]Walking is the best exercise in the world. Walking is natural right? You shouldn’t have to learn how to walk properly, but believe it or not, a lot of people have trouble walking properly. People walk bent over, heads down,...[...]