Know
How to Walk
Walking
is great. But as we age, or learn to cope with knees that are
uncooperative we need to adapt how we do things. Some things that we
have always done need to be done differently, or with a bit more
awareness and focus on balance. This is especially important when
trail walking. Here
are a few things I have learned about how to manage the physical art
of walking.
Keep
Your Hands Free
Other
than your walking stick and dog leash, keep nothing in your hands.
Use a small day pack or messenger bag.
Keep
your hands out of pockets. You need them for balance.
Canes
or Walking Poles
Having
that third point of reference is huge. When properly used walking
poles can improve your mobility, it is not about something to lean
on. This was a well done video: https://www.youtube.com/watch?v=G7pWbhFTbvM
Shoes
Wear
sturdy, appropriate shoes. For
me, light hiking boots provide side to side stability that increases
my walking ability.
Face
in on Hills
I
encounter some of my biggest challenges
on slopes, loose gravel, or steep stairs. Do not be embarrassed
to go down backwards. This allows you to place your foot on solid
ground before releasing your weight from the other foot. It makes it
easier for you to fall into the slope, as opposed to away from it.
You
can usually make better use of handholds. And you can control a fall
better when you face in.
I
like the technique discussed at:
https://www.liveabout.com/navigating-downhill-slopes-gracefully-1766211
Ice
Walking
My
friend Marjorie taught me to walk with what she calls the Minneapolis
shuffle. Use this technique anytime that you face a slippery surface,
or loose gravel on a slope. I got the following from
https://www.ehs.iastate.edu/weather/winter/walking
-
Take short steps or shuffle for stability.
-
Bend slightly forward and walk flat-footed with your center of gravity directly over your feet as much as possible.
-
Keep your hands out of your pockets.
-
Be prepared to fall. If you fall, fall with sequential contacts at your thigh, hip and shoulder. Avoid using outstretched arms to brace yourself.
-
Bend your back and head forward to avoid hitting your head against the ground.
There
are some good articles to be found online. Most how ever are geared
to someone that have more limitations that I do, or they are about
the hard core hiker. I liked:
https://go4life.nia.nih.gov/be-safe-when-exercising-outdoors/
Comments