How to Walk Properly: A Simple Guide to Better Posture and Less Pain

Walking might seem second nature, but the way you place your feet, move your hips, and hold your back can greatly impact how you feel each day. By learning how to walk properly you can help reduce discomfort and promote a healthier, more balanced lifestyle. Read on to discover how small changes can lead to big improvements in your overall well-being.

What Is Foot Flare?

Foot flare is when your toes angle outward or inward rather than pointing straight ahead. Outward flare occurs when your toes point away from your center, while inward flare (sometimes called “pigeon-toed”) happens when your toes turn in toward each other. These flare patterns often arise from:

• Muscle Imbalances: Tight or weak muscles in your hips, legs, and feet can pull toes off-center.
• Structural Alignment Issues: The shape of your arches or the alignment of your knees and hips can lead to outward or inward toe positioning.
• Postural Habits: Spending lots of time sitting or standing with improper posture can carry over into how your feet align when you walk.

Whether your feet turn outward or inward, it’s important to identify and address the root cause. Even a slight mismatch in foot positioning can place extra strain on joints like the ankles, knees, and hips, potentially leading to aches over time.

How Walking Incorrectly Can Affect Your Health

Many people don’t realize that a simple walking pattern can have a big impact on overall wellness. An incorrect gait can create stress in areas such as the back, hips, and knees. But what exactly is gait?

Gait is simply the way you walk. It includes everything from how your feet land with each step to how your hips and spine move when you propel yourself forward. Here’s how walking incorrectly can lead to problems:

1. Added Pressure on Joints: When your toes are off-center, your ankles and knees may compensate, leading to extra strain.
2. Poor Spinal Alignment: Imbalances in your lower body can travel upward, affecting your back and shoulders.
3. Muscle Fatigue and Pain: Some muscles end up working overtime, leading to discomfort or restricted mobility.

By working with a chiropractor, you can discover and correct any mechanical issues in your walk, helping you avoid recurring discomfort and supporting healthier movement.

How to Walk with a Proper Gait

Walking properly is about making mindful adjustments that support a balanced, comfortable stride. A healthy gait typically consists of three main phases:

1. Heel Strike: This is when your heel makes contact with the ground first. Aim to plant your heel slightly off-center gently, rather than slamming it down. A gentle heel strike helps absorb impact and sets you up for a smooth roll through your foot.
2. Mid-Stance: As your foot lands fully on the ground, your weight transitions from the heel to the outer edge of the foot. Keeping your core engaged and hips level helps distribute weight evenly across the entire foot.
3. Toe Off: To propel yourself forward, push through the ball of your big toe. Imagine rolling from your heel to your toe in one continuous motion, which can reduce strain on the ankles and knees.

Not a reader? Watch Chiropractor Dr. Grant Watkins demonstrate how to walk properly at Dugas Community Park in Scottsville, KY on YouTube:

Additional tips for a proper gait include:

• Keep Feet Forward: Line your toes up with your direction of travel, avoiding both outward and inward flare.
• Engage Core Muscles: Gently tighten your abdominal area as you walk to help stabilize your spine.
• Relax Shoulders: Keep your shoulders back and down, steering clear of hunching and tension.
• Maintain a Neutral Head Position: Look forward instead of down, which helps keep the neck and upper spine aligned.
• Walk with Intent: Rather than shuffling or dragging your feet, focus on that smooth heel-to-toe motion.

If you find it challenging to master these steps, a chiropractor can assess your gait more closely and pinpoint potential causes of foot flare or joint strain.

Why Proper Walking Shoes Matter

Modern footwear can sometimes create or worsen foot alignment problems. If you already have damage or injuries, a supportive shoe may help reduce strain.

However, if you have healthy feet, you might not need the extra padding or structure at all.

In fact, going barefoot or wearing simple sandals can help your feet stay in their natural position, which supports better alignment and lets your muscles work as they should.

This choice can often save money too, since minimal footwear is generally more affordable than highly engineered shoes. If you’re unsure which approach is best, consider talking to a chiropractor or reading our other article on How to Choose the Right Shoes for more insights.

The Benefits of Walking Properly

Using the correct walking form delivers real, tangible perks:

• Reduced Discomfort: Proper alignment eases stress on your joints, helping reduce everyday aches.
• Enhanced Stability: Placing your feet correctly gives you a stronger foundation and better balance.
• Increased Strength: When the right muscles are engaged, you’ll steadily build strength in the hips and legs.
• Improved Posture: A balanced gait supports a healthy spine, benefiting your posture in daily life.
• Less Shoe Wear: Even weight distribution prevents uneven wear and tear, saving you money on footwear in the long run.
• Long-Term Comfort: Small changes can have lasting effects on your overall comfort, especially when combined with regular chiropractic check-ups.

Experience the Benefits of Walking Right

Walking properly may feel unfamiliar at first, but the positive effects—less stress on your joints, improved posture, and greater overall comfort—are well worth the effort. If you notice persistent pain or suspect chronic foot flare (whether outward or inward), consider consulting a chiropractor. They can work with you to align your stride, identify any structural concerns, and guide you toward healthier walking habits.

By focusing on foot placement, core engagement, and relaxed shoulders—and wearing supportive walking shoes—you’ll set the stage for a more active, pain-free lifestyle.