Backward walking is all over TikTok, and it's legit. Experts share why backward walking benefits your leg muscles and is a powerful tool for injury rehab.
If you're anything like me, you're obsessed with finding new ways to move your body and improve your overall quality of life. Well over a year ago, I began going to physical therapy because I was experiencing knee pain. My therapist would have me walk backward on the treadmill — also known as retro walking or reverse walking — at the end of every session.
I can attest that after only eight weeks post-op from my ACL surgery, my gait and ability to participate in my everyday life activities have returned almost completely to normal. Most importantly, after a recent visit with my surgeon, he's confirmed my knee stability is strong and my range of motion is back within its normal range.
Plus, when you move through the motion of toe-to-heel, your quads and anterior tibialis muscles activate as you straighten your leg. This improves the overall functionality of your quads and focuses on engaging the shin muscle, which isn't utilized as regularly as the calves. Likewise, as you extend your leg backward, your glutes and hamstrings engage and you lengthen your hip flexor, which helps balance out the work between the muscle groups on the front and back of your body.
Because it's more challenging mentally and physically and thus more taxing on the body, reverse walking burns more calories than forward walking. Walking backward burns roughly 40 percent more calories per minute than walking at a brisk pace moving forward, according to the. I can attest to this increased challenge in my own workouts; after five minutes of walking backward on a treadmill, my heart is pumping and sweat is already dripping.
Christa Janine Standard Fitness Walking Injury Prevention Workouts Treadmill Workouts Warmup Exercises Tiktok The Wellness Reset
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