To sign up for the Walking Code Archive, with commercial free access to my all my videos (including Members Only) visit www.movementsphere.com/offers/NESBRjwV. I hope you enjoy this video on proper technique for walking down stairs and downhill. Drop me a comment and let me know. Also, what other walking topics would you like to see. Links to the Walking Code Online Course and Walking Code Ebook are available in the description section of this video.
I appreciate your thoroughness. I realized I’ve been walking heavy heeled my whole life. I applied your techniques and it felt and looked right, though it felt a little stiff. I’m not sure if this is because my muscles aren’t accustomed to walking correctly, or if it’s because I’m not sure how to factor in the natural hip swing, or both. Would you mind making a video on walking aimed for women, that takes into account the hip swing? Thank you for sharing your work.
Upon walking some more… could you touch on the knee action as well? I find that my knees are wanting to lock from heel contact all the way until that heel needs to lift to swing forward again. I tried a different way, where my knee buckles after my heel strikes, but it feels awkward and I find my heel wanting to land heavily again. 🙏🏼☮️
@Jasmine_8s8 I can do that in a future video. If you me knees tend to lock, it could indicate you are not using your lower abs properly to tuck the pelvis. That action automatically bends the knee. If you have an anterior pelvic tilt and exaggerated arch in the lower back, that would confirm it.
What about when the steps of the stairs are too narrow to place my whole foot. I walk down stairs with duck feet or step sideways because either the ball of my foot is on the edge of the step or my heel bumps the step above it. Can't fit my whole foot on the steps of some stairs.
@ToddMartinMD thanks for your response and yeah, it's probably the exception. Though I've recently heard from an american visiting the netherlands, our stairs are very steep. It's the ones in old houses that have small steps. Public stairs are mostly better.
My doubt is that using the heel for going down hill could more easy bring to slip on wet or in any low traction hard surface. But for sure I will try this sinking technique, just a little above the heel.
If you are placing the foot prior to transferring weight, there is no increased risk of tripping. Virtually everyone walks downhill heel first, so it should be a controversial assertion. If you are on a very steep hill, then the technique switches to the technique for going down stairs, which is ball first. Generally speaking, if walking on a sidewalk or street, we don’t put low traction surfaces for people to walk downhill. Many modifications are needed if planning to actually walk down a slippery slope. one may be particularly safe.
Thanks Sir
You are very welcome.
Thank you, Dr. Martin- for delivering stellar content ✌🏼
You are very welcome.
Thank you Dr Martin this video is absolute must watch for all people who feel pain while walking up or down hill or stairs.😊
Thank you
To sign up for the Walking Code Archive, with commercial free access to my all my videos (including Members Only) visit www.movementsphere.com/offers/NESBRjwV. I hope you enjoy this video on proper technique for walking down stairs and downhill. Drop me a comment and let me know. Also, what other walking topics would you like to see. Links to the Walking Code Online Course and Walking Code Ebook are available in the description section of this video.
Thank you Dr.Martin.....Such a beautiful vlog🫒 Very helpful 🌱
Thank you
Very good video
Thanks
I appreciate your thoroughness.
I realized I’ve been walking heavy heeled my whole life.
I applied your techniques and it felt and looked right, though it felt a little stiff. I’m not sure if this is because my muscles aren’t accustomed to walking correctly, or if it’s because I’m not sure how to factor in the natural hip swing, or both.
Would you mind making a video on walking aimed for women, that takes into account the hip swing?
Thank you for sharing your work.
Upon walking some more… could you touch on the knee action as well?
I find that my knees are wanting to lock from heel contact all the way until that heel needs to lift to swing forward again. I tried a different way, where my knee buckles after my heel strikes, but it feels awkward and I find my heel wanting to land heavily again.
🙏🏼☮️
@Jasmine_8s8 I can do that in a future video. If you me knees tend to lock, it could indicate you are not using your lower abs properly to tuck the pelvis. That action automatically bends the knee. If you have an anterior pelvic tilt and exaggerated arch in the lower back, that would confirm it.
@ Amazing! Yes, I’ve been working on training myself out of a lifelong anterior pelvic tilt, that makes perfect sense, thank you!
I think you just decided on my next video, on the soft knees and anterior pelvic tilt. Thanks
@ You’re welcome, and thank you 💫
What about when the steps of the stairs are too narrow to place my whole foot. I walk down stairs with duck feet or step sideways because either the ball of my foot is on the edge of the step or my heel bumps the step above it. Can't fit my whole foot on the steps of some stairs.
You must have very big feet. I would go down at an angle, not duck footed. I assume this would be the exception, not the rule.
@ToddMartinMD thanks for your response and yeah, it's probably the exception. Though I've recently heard from an american visiting the netherlands, our stairs are very steep. It's the ones in old houses that have small steps. Public stairs are mostly better.
That makes sense. People used to have much smaller feet.
Thank you. Will practice this technique.
So if I were to do a one legged calf raise, would I perform SINK, then try to raise myself up?
That is a great question. The answer is yes, exactly..
My doubt is that using the heel for going down hill could more easy bring to slip on wet or in any low traction hard surface.
But for sure I will try this sinking technique, just a little above the heel.
P
If you are placing the foot prior to transferring weight, there is no increased risk of tripping. Virtually everyone walks downhill heel first, so it should be a controversial assertion. If you are on a very steep hill, then the technique switches to the technique for going down stairs, which is ball first. Generally speaking, if walking on a sidewalk or street, we don’t put low traction surfaces for people to walk downhill. Many modifications are needed if planning to actually walk down a slippery slope. one may be particularly safe.