Exercises That Help You Walk Farther Without Pain

Dr. Alyssa Kuhn shows us how:

At the seat of the problem

Glutes are critical to walking, because they not only help push your body push forwards, but also stabilize your pelvis to prevent limping or a waddling gait.

For this reason, weak glutes can (and often do) lead to joint pain, poor balance, quicker fatigue, due to increased stress on your hips, knees, and back—which in turn can lead to osteoarthritis, usually of the knee(s), in the first instance.

So, how to avoid that:

• Step-ups: step onto a step with one leg and step back down with the same leg to strengthen the glutes that drive you forwards. You can increase the height of a step or add weight to make the movement more challenging.
• Banded lateral steps: place a resistance band around your shins and step one leg out to the side while the other stabilizes your pelvis. Keep the tension on, and avoid letting your body sway side to side. You can also anchor a band to a stable object and move one leg against resistance, if maintaining balance is difficult at first. But if you do that, do try to progress to the main version when you can, because you need that balance too!
• Single-leg balance taps: a great one for training that balance, as well as training glute stability; simply stand on one leg and tap the other foot heel-toe on the floor. Keep your body upright, while your glutes stabilize your pelvis during movement.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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5 Proven Tips To Walk Longer Without Pain Or Discomfort

Take care!