Walking backwards has an effect on the knee

April 12, 2023

Now many people like to walk backwards to fitness, not only to exercise, but also to relieve back pain. But walking backwards is also need to pay attention to the method, master the amount of exercise, the body can benefit from it. Backwards walking needs to walk with the strength of the legs, that backwards walking on the knees have an impact? Backwards walking on the knee there are no side effects?

Walking backwards on the knee side effects?

In the backward walking, if the speed is slow, the pace is small. And walking posture is relatively straight, because the knee in the process as long as the flexion and extension of the action, the impact on the knee joint and because backwards, the support leg knee can not bend, swing backwards leg in the forefoot on the ground also to force straight, increasing the strength of the knee joint to withstand gravity, which will make the muscles around the knee joint are exercised, enhance the stability of the joint. But if the process of walking backwards is side walk, eight foot walk, the wear and tear on the knee joint and the impact is great, the knee joint will be damaged.

Can you walk backwards if you have a knee injury?

If you have a knee injury, it is recommended that you do not walk backwards. Because when walking backwards, in order to maintain body balance, when stepping backwards, the knee joint is often involuntarily straightened and supported, which has a greater impact on the knee joint. For people with knee osteophytes, knee osteoarthritis and people with old joint damage, it can aggravate knee pain.

How to walk backwards correctly

When walking backwards, do not wear shoes with a heel, and try to choose a lot with few people and a flat road. Use your eyes to observe whether there are people or obstacles around to avoid falling. To master the center of gravity, step size and speed according to their own conditions, the time to 20-30 minutes is appropriate. When walking backwards, try not to bend the knees, toes first, heels after the ground. Hands can swing naturally. The amount of exercise to feel a little tired, the body slightly sweating and shortness of breath as the degree.

Warm tips

Before and after the backward walking warm-up exercises and finishing activities, knee wrap, leg press and other movements. Can accelerate blood circulation, joint activity, to prevent sports injuries.

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