Walk A Mile In My Shoes

The average adult takes between 5,000 and 8,000 steps a day, placing one to one-and-a-half times bodyweight ground reaction force on the body. That tells us that any slight deviation from "normal" gait mechanics can lead to very serious consequences all the way up the kinetic chain.

That's why all fitness professionals should look for obvious gait abnormalities in their clients and refer them to the appropriate medical professionals.

According to Dr. Emily Splichal, joint stability ( for terrain adaptation of the foot), and shock absorbtion (eccentric control ) are key functions of gait. Sixty percent of gait is the "stance" portion of the movement and 40% is the "swing" portion.

If the foot is significantly everted (pronated), footstrike is unstable. The tibia and fibula (shin bones) and femur are internally rotated. The knee, hip, and low back are affected. Conditions arising from this include medial knee pain, PF pain, shin splints,  and posterior tibialis tendonitis.

Pronation can be addressed with custom orthotics and by mobilizing the gastrocnemius, fibularis, TFL, and adductors. And by strengthening the tibialis anterior, glutes, and soleus.

An inverted foot leads to shin splints, PFT issues, sprains, stress fractures, ITB problems, peroneal tendonitis, and plantar fasciitis. Correct through orthotics or mobilize the invertors, soleus, TFL, and peroneals (fibularis). Strengthen the glute medius.

Other abnormalities include an early heel lift, which is caused by poor ankle dorsiflexion. Often, a person will be unable to squat deeply without popping up on the toes or dropping the chest. The result can be anterior hip pain and achilles tendonitis.

If the gait shows significant "toe" out ( like a penguin) the internally rotated knee poses a very significant injury chance. Manage the TFL, lateral gastroc, and biceps femoris.

A very narrow gait stance (7-8) centimeters may be caused by LLD, weak glutes or hyperactive adductors. Hip issues often accompany this trait.

Finally, if there is a pelvic drop on the swing leg, one needs to strengthen the medial fibers of the glute medius.

Addressing these issues before loading will help avoid creating injury, effectively "pre-habbing" the client.


Walk a mile in my shoes...
Before you abuse, criticize, and accuse
Then walk a mile in my shoes

( " Walk A Mile In My Shoes, Joe South, 1970)