Hi guys Jason from mr. Physio.
I will talk about how to walk properly
I would like to thank everyone for supporting and following me from my Korean channel.
I will try my best to get another one
There are three things you have to know
1. we walk like a snake
We walk with both feet
Our middle line moves side to side when walking
In fact, we don't walk straight forward
Because we don't walk on a straight line like this
If we walk like this, our center of mass goes forward
But we walk with both feet
so the center of mass moves from one point to the other
This is a diagonal movement. Not straight forward.
Therefore, we actually walk in a zigzag line
If I move from left to right, that's a diagonal movement
But how can we change the direction?
If I move from left to right and keep walking, I'll go this way
But that direction has to change somehow at some point, right?
So let's have a look at what's happening in our foot
So I was moving from left to right.
that's a diagonal movement
So I've already created a tendency to keep going towards that direction.
To the right side. That way, right? because of that,
after making heel contact, my weight goes more towards the outer side of the foot
We've got more flesh on the outer side of the foot
because we've been doing that for thousands of years. we've evolved into this
So I made heel contact.
Before that, I was moving from left to right
Because of the inertia, my body keeps going towards that direction
that direction
That puts more weight on the outer side of the foot
It's not going to the middle. it goes a little bit to the side
Inside of the flesh.
And then the direction has to change to the opposite side, right?
That will happen when we swing the other leg
when our weight is above the ball of the foot.
When I bring my left leg forward, my right foot has to push off
and when we push off, It rotates a bit out to the side
when the weight has reached around the ball of the foot, we need to turn your foot a bit out to the side
In order to go to the left side
Because I am moving from left to right side. And now that direction has to change
To the opposite side like that
Of course, you have to use your hip muscles to change the direction
Especially the gluteus medius, the side hip muscle.
when you walk, our middle line moves side to side about 5cm
So if my pelvis has moved from left to right about 5cm
My left leg gets abducted
Abduction is this movement (bringing your leg out to the side)
So in relation to my pelvic position, my left leg goes out a little bit
That's the main action of the gluteus medius (hip abduction)
And then as I told you earlier, we do external rotation
Plus we do extension as well.
So these three movements (abduction, external rotation and extension)
They have to happen at the same time
and those movements have to happen through your hip muscles
To activate your hip muscles better, You have to put your weight on your heel and outer side
if you put your weight on the inside, you will activate the adductor muscle
if you put your weight on the front part of your foot, you will activate your thigh muscles
so putting weight on the heel and outer side of the foot can help gluteal activation
when we change the direction like that
Lastly you have to rotate your upper body to walk better.
I just told you we have to put more weight on the outer side of the foot (not inside)
Body rotation can help with that
You can see my right foot arch is being lifted as I rotate to the right side
You can test yourself. Stand up and just rotate your body side to side
as you rotate to the left, your left foot arch will be lifted
putting more weight onto the outer side of the foot
so It's the same when you walk
As you rotate to the right side, your right foot arch is being lifted
That will put more weight on the outer side
Then you can activate your hip muscles better
And when you rotate your body, you can do a sling movement better
Sling is a group of muscles that are used together in our body
You've got front swings to connect your oblique muscles and the opposite adductor muscles like that
And you've got back swings that connect your back muscles with your glutes
So if you rotate to the right, you will use left glutes and right latissimus dorsi
because when you bring your right arm backwards, that will activate right latissimus dorsi
and as you push forward, that will use left gluteal muscles
So this line of back sling gets used together when you do that
and then you will use the opposite sling
As you push forward with your right foot
Of course, you don't need to rotate your upper body too much, but it's always better to do some arm swings
Than walking with a smartphone like zombie.
to sum up. We don't walk straight forward
in fact
we walk like a snake and that side-to-side movement has to be controlled in your foot and your hip
To control the side-to-side movement
You have to be able to put your weight onto the outer side of the foot after making the heel contact
Then you can use the hip muscles better
and also the body rotation can help you with that
That's all for today. I see you next time