Saw this on Pinterest but wanted to share bc actually I have had a physio recommend this to me and itâs been amazing!
Walking backwards strengths the muscles around your knee (esp the quadriceps, which you will definitely feel if you do this) but doesnât put the same strain on the joint as forward walking or running. Itâs very good for your balance, coordination and patellar tracking, all important to reduce knee pain, support your knees and can help rehab knee injuries.
I do it on a gym treadmill, usually at 1.2 km/h (but Iâve seen anywhere from 0.8-1.6 km/h recommended, which is like 0.5-1.0 mph for the Americans). You can start with a very slight incline and then slowly increase it 5% as you get more comfortable, and to help engage the muscles. I usually do this for 5 to 10 minutes, 3-4 times a week. My understanding is that you can also do it outside, either on flat or sloped ground, because just walking backwards itself is useful as hell (the incline is just useful to engage muscles more as you get more used to it)
If you have even a spare 20 minutes a week, this is seriously useful to support your knees, because there is nothing worse than injuring one
Bc I know there are many people on this website dealing with chronic pain and disability, I will add some studies below the cut on backwards walking (retro walking) as well. It's been investigated for quite a few things including knee osteoarthritis, lower back pain/instability and also balance improvement for people with hearing impairments, to name a few
Background Previous studies reported the beneficial effects of walking in individual with mild to moderate knee osteoarthritis (OA). The cur
Increased external knee adduction moment during walking alters the joint biomechanics; which causes symptoms in chronic knee osteoarthritis
Background Osteoarthritis (OA) is a chronic, degenerative, inflammatory musculoskeletal dysfunction. It is associated with pain, reduced fun
PDF | Background: Low back pain is the fifth most common reason for physician visits, which affects nearly 60-80% of people throughout their
The Effect of Retro Walking Training on Dynamic Balance in Sedentary Individuals with Hearing Impairment





















