However, not all walking is created equal. As crazy at it sounds, I am serious - most people just do not know how to walk. There are three things you should avoid when walking for recovery:
Elbow Walking:
Necessary?In general, arm swing is a good thing. When walking, the foot does not strike the ground directly under the center of mass of the body. As a result, in addition to propelling your body forward, the ground reaction force produced from walking also rotates the body. As a result, we swing our arms so we do not spin in circles when we walk (1).
However, just take a look at the above picture. That stride length does not warrant that much arm swing. Additionally, "proper" arm swing is driven by the shoulder. In an efficient stride, force travels up from the foot to the opposite shoulder before reaching the elbow. The elbow should allowed to move some, but it should not be forced. Nothing about walking should be forced - it should be relaxing. And yes, carrying little hand weights when you walk will mess up your stride faster than anything.
It may sound a little goofy, but the research supports it. Stuart McGill notes in Low Back Disorders: Evidence-Based Treatment and Prevention that proper arm swing results in up to 10% less compressive force on the spine.
Strolling
A fast walk is much "healthier" then a slow walk. Efficient movement is fast, and this fast movement changes loading patterns and increases blood and fluid movement. Additionally, slow walking applies a nearly static load to the same spinal tissues, while fast walking spreads the load around, making fast walking a good therapy exercise for people suffering from back pain (2).
Treadmills
This may come as a surprise to some. Treadmills are not all that great because they encourage poor movement patterns. When on a treadmill, the treadmill moves your leg back for you, rather than having to actually rely on your muscles to do the work. Additionally, a lot of steps can be taken during a long walk, making the 30 minutes to an hour you spend on a treadmill capable of inflicting more harm then you would think.
Too many people sit all day at work, go home and sit some more, and then walk or jog on the treadmill as their only exercise. As a result, many people take way too many steps on a treadmill which ultimately leads to some funky movement patterns in the real world. Why should you care? Because poor movement leads to wasted energy, which dissipates into tissue and leads to so called "wear and tear".
Go outside. Seriously.
I am not saying that the treadmill is worthless - it just should not be relied on as a primary exercise tool. If it is too cold out or you just can not get to a place where you can walk, it works in a pinch; just try not live on it.
Conclusion
Walking is not just exercise that grandma does at the mall - even high-end athletes can benefit from walking for recovery. It is not rocket science either, just make sure you go outside, try not swing your arms like a maniac, and walk with a little speed and you will be on your way to better movement and faster recovery!
References:
1. Enoka, R.M. (2002). Neuromechanics of Human Movement. Champaign: Human Kinetics.
2. McGill, S. M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Champaign: Human Kinetics.
However, just take a look at the above picture. That stride length does not warrant that much arm swing. Additionally, "proper" arm swing is driven by the shoulder. In an efficient stride, force travels up from the foot to the opposite shoulder before reaching the elbow. The elbow should allowed to move some, but it should not be forced. Nothing about walking should be forced - it should be relaxing. And yes, carrying little hand weights when you walk will mess up your stride faster than anything.
It may sound a little goofy, but the research supports it. Stuart McGill notes in Low Back Disorders: Evidence-Based Treatment and Prevention that proper arm swing results in up to 10% less compressive force on the spine.
Strolling
A fast walk is much "healthier" then a slow walk. Efficient movement is fast, and this fast movement changes loading patterns and increases blood and fluid movement. Additionally, slow walking applies a nearly static load to the same spinal tissues, while fast walking spreads the load around, making fast walking a good therapy exercise for people suffering from back pain (2).
Treadmills
This may come as a surprise to some. Treadmills are not all that great because they encourage poor movement patterns. When on a treadmill, the treadmill moves your leg back for you, rather than having to actually rely on your muscles to do the work. Additionally, a lot of steps can be taken during a long walk, making the 30 minutes to an hour you spend on a treadmill capable of inflicting more harm then you would think.
Too many people sit all day at work, go home and sit some more, and then walk or jog on the treadmill as their only exercise. As a result, many people take way too many steps on a treadmill which ultimately leads to some funky movement patterns in the real world. Why should you care? Because poor movement leads to wasted energy, which dissipates into tissue and leads to so called "wear and tear".
Go outside. Seriously.Conclusion
Walking is not just exercise that grandma does at the mall - even high-end athletes can benefit from walking for recovery. It is not rocket science either, just make sure you go outside, try not swing your arms like a maniac, and walk with a little speed and you will be on your way to better movement and faster recovery!
References:
1. Enoka, R.M. (2002). Neuromechanics of Human Movement. Champaign: Human Kinetics.
2. McGill, S. M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Champaign: Human Kinetics.
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