1. Touch the ground with your heels first, then let the soles of your feet touch the ground.
2. Walk flat and do not let your heels touch the ground while moving.
3. Learn the correct walking posture.
Correct walking posture:
1. Head and neck
The head and neck should be slightly raised rather than lowered, because lowering your head can easily cause stiffness of the muscles in the back of the neck. , and the front muscles are in a relaxed state for a long time, which will cause muscle atrophy or contracture.
2. Shoulders
Slightly raise your shoulders and open them back.
3. Knees
When stepping, the hind legs must be straight. If it is not straightened, the muscles behind it will be in a dormant and inactive state for a long time. Over time, the muscles in the posterior thigh area will also atrophy.
4. Landing part
The healthiest way is to land on the heel first, then gradually shift the center of gravity, and finally land on the sole of the forefoot. This is a correct walking cycle. Everyone's body anatomy is different. Some people have outwardly-shaped characters and some have internally-shaped characters. These are not the most important. The key is to choose the one that suits you best.
In principle, it is recommended that Wei Wei have some outward posture. From the anatomy of the human body, Wei Wei's outward posture is relatively normal and the healthiest, because the hip joint has a certain valgus angle. However, excessive eversion may also cause a series of kinetic chain problems, resulting in injury.
Extended information:
Diseases can be seen by looking at the wear location of shoes:
1. Wear on the outside of the sole
Normal shoe wear focuses on the heel. In the middle, you can see an inclination of about 4 degrees from the outside of the heel. However, if the inclination is greater than 4 degrees, it means that there is too much force on the outside of the heel. This situation is usually caused by the high arch of the foot, which causes too much weight to tend to the outside of the foot. Prominent wear on the outside of the shoe.
This way of walking can easily lead to joint sprains and injuries. Long-term uneven stress can also cause wear and tear on the outer cartilage of the knee, leading to arthritis. This approach also puts pressure on the hip bones, causing long-lasting pain in the bones when sitting or standing. Recommendation: Consult a podiatrist or orthopedist to perform gait exercises to develop a correct walking posture so that the bone structure can be corrected.
2. Wear on the inner side of the sole
If there is obvious wear on the inner heel, it may be caused by genu varum or flat feet. If the arch of the foot is flat, the foot will tilt inward when the midfoot strikes the ground, causing wear and tear on the inner heel to protrude.
Flat feet greatly reduce the elasticity of the feet, causing the calf muscles to overwork and become tighter, which may lead to frequent cramps or swelling of the medial ankle joint. This way of walking can also cause an anterior pelvic tilt, which can lead to lower back pain.
Recommendation: Carry out step training on a regular basis; and put comfortable insoles in the shoes to make your steps more stable and your body easier.
3. Wear on the toes
If the marks of the big toe or little toe are clearly visible on the shoe, it means that the soles of your feet are relatively wide and the shoes are too small. When weight is placed unevenly on the ball of the foot, the toe joints become unstable, deforming the foot. Additionally, shoes that are too small can lead to ingrown toenails or claw toes. Recommendation: Wear flat shoes with loose toes to allow your toes to move freely inside the shoes.
4. Shoe collar wear
This situation is often caused by shoes that are too large. When walking, in order to adapt to the oversized shoes, the feet often rub the shoe collar, causing the inside of the shoe collar to wear out. of wear and tear. If the shoes are large, the friction between the forefoot and the insole will also increase, which can also be known from the wear degree of the front part of the insole.
Repeated friction can cause heel blisters, plantar fasciitis, etc., and can also cause acute pain in the tibia and calf due to excessive force on the forefoot. Recommendation: Comfortable fit is the first factor when choosing shoes.
People's Daily Online - The secret of correct walking posture, are you walking right?
People's Daily Online - It's amazing! Diseases can be detected by looking at the worn locations of shoes