Walking on the Treadmill Backwards: More Effective?

IS WALKING THE TREADMILL BACKWARDS MORE EFFECTIVE?

If you’ve been to the gym recently, there’s a good chance you’ve noticed someone on a treadmill walking backwards. It probably looks a little weird or different to you. But, at the same time, you may be asking yourself, “should I be doing that too?”

You’re not alone. I’ve had several of my personal training clients ask me about it.

So, is there a reason to incorporate it? Can it be more effective than traditional forward walking?

My simple answer?

Yes, I believe so. Here’s why …

THE 6 FOUNDATIONAL MOVEMENTS

As coaches at Functional Elements Training & Nutrition, we incorporate the 6 Foundational Movements (Squat, Hinge, Lunge, Push, Pull, Carry) in all our training programs.

They are meant to be performed in all directional planes (sagittal, coronal, and transverse) in all different directions (anterior, posterior, medial, lateral, inferior, superior).

The result? A well-balanced body better able to resist injury due to overuse.

So, now think about walking.

Let’s say an individual’s only mode of exercise is walking. That individual will primarily use lower body muscles of the quads, hamstrings, calves, glutes, and hip flexors, activating their core to maintain posture and balance and a little bit of upper body activation of the shoulders.

But now think about the repetitive strain you put your body through. If you don’t properly incorporate a training program that balances the whole body, you are probably developing imbalances such as tight ankles and calves, which in turn can cause knee and back pain. A simple remedy?

Walk backwards.

(And of course, develop and incorporate a well-designed strength training program.)

A POSITIVE FOR THE KNEES?

Moving in the reverse engages different muscle groups and can help relieve pressure on the knees.

While forward walking does engage the quads, backward walking engages them even greater to cause more movement in the knee joint and can help alleviate knee pain.

A popular exercise expert, Ben Patrick, also known as the “knees-over-toes guy”, swears by this principle. In fact, he rehabbed his own knee injuries incorporating the principles of walking backwards and often begins and ends his training sessions by performing a backward sled walk.

OTHER BENEFITS OF WALKING BACKWARDS

Backward walking also engages your glutes. It causes your gluteal muscles to repeatedly contract and can thus strengthen them greatly over time.

Strengthening the glutes can also cause extra stretching of the hip flexors which constantly get worked and can get tight.

A combination of stronger glutes and more flexible hip flexors is a common remedy to relieve back pain.

Backward walking strengthens and mobilizes the ankle joint which strengthens the shin and fights shin splints. It also improves balance by improving proprioception (the ability to sense the body’s movements and position in space).

According to exercise physiologist, Tom Holland, when coordinating movement, the human brain prioritizes visual data over other sensory information. Reflexes and eyesight both weaken with age, making older adults more prone to losing their balance and falling. Walking backwards challenges your brain and body to actively work together.

So, while it may look weird to walk backwards in the gym, the benefits of it can be great.

Of course, it can be much different than what you are used to. So be careful, be safe and incorporate the help of a personal trainer if you can to make sure it is part of the right training program designed for YOU!

Need help? Let us know … it’s what we do!

And remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

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