Common Walking Problems: Part 2 of 6 From Poor Push-Off to Push-Off Power

March 20, 2018  by Dr. Suki Munsell
Correct Poor Push-Off, one of the 6 Common Walking Problems that limit the great benefits you get from your daily walk is easy. Stay tuned each week for simple solutions. Transform walking problems into walking solutions.

2. From Poor Push-Off  to Push-Off Power

The Problem: You might think you’re pushing off, but you’re probably not getting the power and aerobic benefits you easily could. More than seventy-five percent of people step forward rather than powering off from behind them. Watching people walk will confirm this fact –  an easy to correct problem.

Warning Signs: If you notice heel pain or a slow, often flat-footed walk, then you’re probably lacking Push-Off Power. This can lead to underdeveloped legs and buttocks resulting in a tight, painful low back.

Somatic Experience: The psychological feeling from Poor Push-Off can be one of not fully backing yourself up. Shifting to Push-Off Power often feels more confident and authoritative.

The Solution: To build Push-Off Power stand tall as you lean 2-5 degrees from your ankles – don’t bend from your hips, just from your ankles. As you lean you’ll  naturally engage momentum to get your energy ball rolling. Roll through each foot and push-off beneath and behind you, the zone where you have the most traction.

Exercise: Kick Sand.  To build traction practice this Kick Sand exercise.  Place your hands on a wall, step slightly away and lean into a plank position. Imagine kicking sand with each foot, like a dog digging a hole. Notice your increased traction when your foot is immediately under and slightly behind you – not when the heel is extended in front. This is your traction zone. Do you notice any difference right to left feet?
Practice Push-Off Power and balance the effort in both legs.

Want personal attention to prevent and heal injuries from poor biomechanics? Book a private consultation, come to our weekly classes or twice per year group training.