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Walking is a highly effective exercise that can help reduce the risk of depression, high blood pressure, diabetes, heart disease, and more, according to the Mayo Clinic. It’s also a simple way to stay active that doesn’t require equipment or a gym membership, but doing it incorrectly can cause serious issues to your knees. Walking your way to healthy fitness goals is absolutely doable, but here are six bad habits to avoid and why.
Many people have gait issues without being aware of them. Supinating , pronating , or uneven strides can force your knees out of alignment when walking and increase wear and tear on your joints. An easy test is to look at an old pair of shoes and see how the soles wear out over time. If the outside of the sole is more worn down, you probably supinate, whereas if the inside of the shoe is worn down, you likely cause pronation.
Hip and glute strength are essential for proper gait mechanics. If your hip and glute muscles are weak, your knees may overcompensate for the lack of support. Over time, this can lead to muscle imbalances, overuse injuries, and joint pain. Lower body exercises like deadlifts, glute/hip bridges, banded clamshells, and side-lying leg lifts can help strengthen your hips and reduce this imbalance.
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