Not since the advent of the lunar walk has such a moment been walking backwards. Tik Tok and Instagram are filled with videos of physical therapists and fitness influencers touting the benefits of walking backwards, also known as retro walking.
You may also have noticed people at the gym (and not just that attention-seeking weirdo) walking backwards on the treadmill, or seen runners and walkers change direction during exercise.
Despite its seemingly unprecedented popularity, walking upside down is nothing new. It’s actually a well-studied practice that movement professionals have been using for years.
Depending on your health history and fitness level, it may be worth incorporating into your personal fitness routine.
What does walking backwards do?
Walking backwards changes your entire walking pattern and, in turn, how you use your leg.
“When you walk forward, you use the normal walking pattern of heel-to-toe walking. Reverse walking is the opposite, where it’s a toe-to-heel walking pattern,” explains Hilary Granat, PT, DPT, MS, doctor of physical therapy and owner. CORE Physiotherapy in Washington, DC
“Walking backwards puts more emphasis on the quads, hamstrings and glutes. The demand on the calf muscles and tibialis anterior [located near your shin bone] increases as they work eccentrically to control the backward motion,” he adds.
Is it good to walk backwards?
Granat and other physical therapists say that walking backwards can help with knee pain, though it’s always important to talk to your physical therapist or doctor before deciding whether it’s right or wrong for you.
It’s usually part of the treatment plan for patients struggling with a wide range of knee-related problems, including “those recovering from knee surgery, knee arthritis, or those who have lost range of motion of the knee extensor (straightening the knee),” says Granat. . “Reverse walking helps increase knee extension as your bent knee straightens as you move from your toes to your heel.”
Even if you don’t have knee problems, walking backwards can be good for your body and brain as it changes your typical forward movement patterns.
“Doing the opposite of what we normally do can create balance in the body, and walking backwards is no exception. Walking like this challenges the joints and muscles in ways they’re not used to, which can be beneficial,” says Jordan Duncan, MD, chiropractic owner Silverdale Sport and Spine in Silverdale, Washington.
And while you’re walking or running without a second thought, walking backwards is a bit of a stroke. “It forces us to focus and concentrate more intensely than walking forward. Like learning any new skill, it’s great for brain health,” adds Duncan.
Walking backwards on a treadmill versus flat ground
Granat says that walking backwards on a treadmill and flat ground are both suitable options. “But, I recommend trying it on flat ground first before trying a treadmill,” he says. This way, you can pause or increase your speed as needed. Just watch out for obstacles, uneven surfaces, other walkers and cyclists.
“Personally, when I go for a walk outside, I’ll walk a few blocks backwards or walk backwards uphill just to use different muscles,” she says.
If you choose the treadmill, use the handrails and a safety belt. Start slow – even slower than you think you can go – and focus on controlled movements. “I would recommend having someone around you the first time you try it,” says Granat.
Benefits of walking backwards
If you’re looking for reasons to try walking upside down for yourself, there are plenty. In addition to being accessible and suitable for people of all fitness levels, it offers a variety of health-related benefits. (And, once you get the hang of it, it’s fun.)
1. Promotes knee health
As noted above, walking backwards increases the emphasis on the quadriceps, and the toe-to-heel movement pattern forces your lower leg muscles to work harder to control your body’s movement.
“All of these require increased muscle engagement around the knee joint,” says Granat, so it can be helpful for people who have knee pain or joint instability, or are recovering from an injury and need to rebuild their strength.
In one studyparticipants with mild to moderate knee osteoarthritis who participated in a six-week retro walking program experienced greater reductions in pain and functional disability than those who did not incorporate retro walking into their routine.
2. Burns more calories
Any exercise can help you maintain a healthy weight by burning calories, but it can even consume more calories by doing your standard walk and putting it in reverse.
According to 2011 Summary of Physical Activitieswhich calculates the energy expenditure of the hyper eight hundred different activities, walking on a flat surface at 3.5 mph for 10 minutes burns 46 calories. Walking backwards in the same conditions burns 64. Walking backwards uphill? Just a five percent incline raises the calories burned to 85.
3. Improves cardiorespiratory fitness
Because reverse walking is physically demanding, it can also benefit cardiorespiratory fitness.
ONE study was published on International Journal of Sports Medicine found that college-aged women who participated in six weeks of walking and running improved their predicted VO2Max, a measure of how efficiently the body uses oxygen. Participants also saw a significant drop in their body fat percentage.
So, if you’re tired of doing the same 30 minutes of cardio every time you hit the gym, try incorporating some backwards walking into your workouts.
4. It engages your brain
Chances are, you’re putting one foot in front of the other without thinking too much. Try putting one foot back the other, and it’s a completely different story.
Walking backwards engages your brain in ways that walking forwards doesn’t, and some research shows that it can also improve your short-term memory.
A study found that participants who “experienced backward motion” by either walking backward or simply thinking about walking backward performed better on tests of short-term memory than participants who did not.
5. Strengthens balance and proprioception
“Because it’s something we’re not used to, walking backwards can help improve proprioception (the perception of body position and movement), which in turn helps improve balance,” Duncan says. .
Research shows that upside down walking can be an effective tool for people who are in a greater risk of falling or have reduced movement due to conditions such as brain paralysis the Stroke.
6. Develops mobility and range of motion
Grinding the same movement patterns (eg walking, running, pedaling a bike) over and over with little variation can leave you feeling tight and stiff.
You can also develop muscle compensations that lead to pain and injury. Walking backwards can “grease the wheel” by moving your joints in new ways, opening up your range of motion.
“In the clinic, I use retrograde walking to improve hip, knee and ankle range of motion. [lower body] strength and improving lower extremity mechanics related to gait,” says Granat.
Tips for walking backwards safely
Although it feels a little uncomfortable at first, walking upside down is relatively safe as long as you take a few precautions.
- Wear comfortable shoes that are suitable for walking and make sure your shoelaces are tied and double knotted.
- If you walk on a treadmill, choose one that has handrails and a safety harness and use both.
- Consider having a spotter with you the first time you try to walk backwards on a treadmill. They can help you adjust your speed or get off the treadmill safely in case of trouble.
- If you plan to walk outside, choose a less populated area and make sure you’re aware of traffic, other people, cracks or bumps in the pavement, and obstacles like signs and lampposts. If possible, head to a well-lit track.
- With each step, focus on extending your knee, making initial contact with your toe, and rolling back onto your heel.
- Maintain an upright posture. Keep your chest stacked over your pelvis and avoid bending forward at the waist.
- Start with just a few minutes at first and progress slowly, gradually increasing your time and speed as you gain strength and confidence.
- If you ever feel uncomfortable or unsafe while walking backwards, stop.
Who should try walking backwards?
People with knee pain or instability, those looking to improve their balance and proprioception, or anyone who wants better mobility in their hips, knees and ankles should try walking backwards. If you have injuries or medical conditions, get your doctor’s OK first.
Disadvantages of reverse walking
Walking upside down may not be suitable for people with severe balance problems or certain neurological conditions, as these may increase the risk of falling and injury. While walking backwards is difficult, it should always feel safe and comfortable.
