Daijiworld Media Network – New Delhi

New Delhi, Oct 22: Running is often hailed as a top choice for fitness, but it places significant stress on the knees. Each foot strike transmits impact to the knee joints, which over time can lead to pain, swelling, or long-term joint issues, especially if the knees are weak. Backward walking, however, offers a gentler alternative that still strengthens muscles and improves fitness.

How backward walking benefits the knees

Walking backward shifts the workload to muscles like the calves, hamstrings, and glutes, which help stabilize the knee and reduce pressure on the front of the joint. This redistribution of force cushions the cartilage and lowers the risk of running-related injuries.

Additionally, backward walking enhances balance and coordination by engaging muscles that are less active during normal walking or running. Strengthening the muscles around the knees improves overall stability, reducing the likelihood of falls and injuries.

Physical therapists often recommend backward walking for rehabilitation, as it allows patients recovering from knee surgery or injuries to exercise safely. Beginners should start gradually on flat surfaces, slowly increasing distance as muscle strength improves.

A study published in PubMed Central titled The Immediate Effect of Backward Walking on External Knee Adduction Moment in Healthy Individuals found that backward walking significantly reduces medial knee joint loading compared to forward walking. Key measures such as the external knee adduction moment (EKAM) and knee adduction angular impulse (KAAI) were lower during backward walking, suggesting a reduced risk of stress-related knee conditions like osteoarthritis.

Other advantages of backward walking

• Builds Lower Body Strength: Activates quadriceps, glutes, and calves more intensely than forward walking, improving endurance, strength, and muscle tone.

• Improves Balance and Gait: Enhances coordination, walking speed, and stability, particularly useful in post-injury rehabilitation. Research shows stroke patients who practiced backward walking on a treadmill for 30 minutes improved balance and cardiovascular health.

• Burns More Calories: Requires greater muscle effort than forward walking, increasing energy expenditure, heart rate, and oxygen consumption.

Precautions for safe practice

• Walk in a clear, level area.

• Wear supportive shoes.

• Start gradually, using a railing or wall for support if needed to prevent falls.

Incorporating backward walking a few times a week can help protect the knees from high-impact stress while still boosting cardiovascular fitness, building strength, and improving balance over time. It’s a simple, low-impact addition that benefits the knees and overall health.