Did you know that your walking speed can speak volumes about the health of your feet – and even your physical and cognitive health? The way you walk, known as your ‘gait’, can have implications for many areas of your health and wellbeing, giving clues about potential problems that need addressing. Studies have shown that faster walking speed is linked with improved longevity, so learning to pay attention to your gait is valuable practice!
If you have noticed any sudden changes in the way that you walk, you should seek medical advice immediately. You may simply require more supportive footwear, but this can also be a symptom of serious health conditions and should be investigated as such. However, our gait tends to change a little throughout our lives and is affected by our weight and general health, so let’s take a look at what your gait is saying about you.
What is Your Gait?
Gait refers to the way you walk, including the way your joints, muscles and nerves work together, the speed at which you move, and even the details such as whether you swing your arms and how you move your knees as you walk. Studying your gait takes into account all of these factors, and it can tell you a great deal about your health and mobility.
At Foot Solutions, we study gait using observations and scans, and we take a detailed history during our Foot Assessments to ensure that we can offer the best advice and guidance. Changing your footwear can have a very immediate positive impact, and finding the right level of support and cushioning can enable you to walk more easily throughout your life. Taking good care of your feet can help you to move comfortably, protect your body as you age and extend your life, so your gait is a good place to start.
Observing Your Gait
You can observe your own gait at home to check for imbalances by watching carefully as you march on the spot while in front of a mirror. Notice whether your body moves in a symmetrical way and look carefully at the way your hips and shoulders are aligned. If you notice any misalignment, this could be a sign that you should have your gait assessed by a professional, as you may need to change your footwear or seek medical advice.
You can also examine your gait via video, and this can be a helpful way to understand the issues. Set up your phone, or ask a friend to help, and record yourself walking towards the camera. You should pay attention to the way your feet land on the ground and whether the feet strike the ground in the same way each time you take a step. It can also help to take a look at your shoes and notice the patterns of wear. This can indicate if you are stepping unevenly, or if there is more pressure on one foot or area of the foot than another, which can highlight issues with your gait.
Any imbalances or loss of strength in your gait can indicate medical issues, and you should be aware that a limp, or appearing to shuffle, can reveal early changes in the nerves or muscles that require intervention. Maintaining good physical and mental health is essential to remain well as you age, and changes to your gait can provide a warning that something is not as it should be. If a problem is detected early, it is much more likely to be resolved quickly and fully.
Gait Speed and Why Walking Faster is Good News
Walking more quickly is a good indicator of longevity, and the good news is that there are ways to improve your walking speed. To walk more quickly, you need to be able to take long steps, and there are many factors to consider here. You can increase your walking speed when you pay attention to the following areas:
- Balance. Standing on one leg for ten seconds is a key indicator of your walking speed and your longevity, and this is linked with being able to take a long step. Give it a go – see if you can stand on one leg with the other raised and hold this position for ten seconds. If you have trouble standing on one leg for ten seconds, this indicates that you have a higher risk of falling, and this can be catastrophic for your general health as you age. If you want to improve your balance, disciplines such as yoga and pilates are extremely helpful and can transform the way you move and improve your flexibility as you age.
- Maintain healthy fascia. To walk faster, you need to be able to absorb energy from the ground and distribute it healthily throughout your body. Maintaining a healthy fascia, the protective tissue that wraps our muscles and organs, can help to improve many elements of your health and wellbeing as you age, increasing flexibility and mobility of the joints as well as giving you the potential to walk faster. Gentle movements and exercises, deep relaxation and fascia massage can all have a beneficial effect here.
- Forward propulsion. You can try a seated calf raise and take note of the way your feet move, ensuring that you have a good level of foot strength to propel your body forward as you walk. If this is difficult for you, and you feel that your foot strength could do with improvement, there are many exercises you can carry out at home to build up the muscles and tissues of the feet and support healthy walking and movement patterns.
Improving your gait and increasing your walking speed can help you to take control of your health, and our foot specialists can help you to do this, even if you are recovering after an injury. Taking advice about the way your muscles and joints work together can help you to make small adjustments to the way you move, and factors such as changing your footwear can make a big difference.
Supportive Footwear for Your Gait
Finding the right shoes can completely change the way you move your body, and this can really reduce pain. Here’s what to look for:
- Correct fit. It is very important to wear shoes that fit you properly, and a professional fitter at Foot Solutions can help you to find a style that suits the shape of your foot to ensure that your shoes do not rub or blister. You should always shop for shoes at the end of the day, as your feet will naturally expand throughout the day, and you should never take risks with your health by wearing shoes that are too tight.
- Wide toe box. Shoes that crush the toes together can be highly problematic for your health, and can lead to bunions, hammertoes and pain in the legs and back. Your shoes should have a wide toe box to accommodate the toes spreading comfortably.
- Arch support. The arches of your feet are key to supporting the weight of your body, and good support in your shoes is invaluable. High arches often require extra cushioning to absorb the shock as you move around, while low arches benefit from firm structure to keep the feet aligned and prevent the feet from rolling in or out. Custom-made orthotics are often a good solution to correct misalignment and provide the support your arches need.
You should always ensure your shoes are well-suited to the activity you are undertaking, especially when exercising, to protect your feet. Our expert team can help you find shoes that tick all the boxes, ensuring you can stay active as you get older.
Protect Your Feet at Foot Solutions
Visit us in your local Foot Solutions store or book an appointment online for a free foot assessment and a step towards better health and longevity!
