Why the Way You Walk Might Be Causing You Pain
Most people don’t think about how they walk until something starts to hurt. Maybe it’s your knees after a long walk, your hips after a run, or that nagging back pain that seems to come out of nowhere. The truth is, many of these issues stem from inefficient walking patterns that go unnoticed for years.
Without realizing it, you might be walking or running in a way that causes your muscles and joints to work against each other — leading to chronic pain, balance issues, and recurring injuries. That’s where gait analysis comes in.
According to Dr. Po Raval, a podiatric physician with over 35 years in practice, studying gait (the way we walk) helps us move with greater efficiency, balance, and less strain — allowing for faster recovery and better performance, whether you’re walking, running, or playing sports.
What Exactly Is Gait Analysis?
Gait analysis is the study of how you walk, your rhythm, stride, alignment, and movement patterns from head to toe. It’s often used to improve performance and reduce injuries in athletes, but it’s just as valuable for everyday walkers.
Dr. Raval breaks it down into five essential components that determine how efficiently and safely you move:
1. Cadence — Your Walking Rhythm
Cadence is your walking or running rhythm — the speed and pattern of your steps. Some people take quick, short strides, while others take long, slow ones. Everyone’s cadence is unique, but finding the right rhythm for your body is key to preventing overuse injuries and improving endurance.
2. Foot Strike — How Your Foot Hits the Ground
Your foot strike determines how your body absorbs impact. The ideal gait pattern is a heel-to-toe motion, which distributes pressure evenly and prevents strain on your ankles, knees, and hips.
Flat feet, high arches, or toe-out walking can throw off this pattern, increasing the risk of pain or tendonitis. That’s why evaluating your footprint — or better yet, seeing a podiatrist — can reveal a lot about your walking form.
3. Knee and Ankle Alignment — The Foundation of Balance
For efficient movement, your heel, ankle, knee, and hip should all align in a single biomechanical chain. If your heel rolls inward (pronation) or outward (supination), it can cause your ankle and knee to rotate in opposite directions — leading to instability and injury.
Proper alignment can be achieved through custom orthotics, which stabilize the foot and help your entire leg move in sync.
4. Arm Carriage — The Unsung Hero of Balance
Your arms play a surprisingly big role in walking efficiency. Keeping them close to your body, slightly forward, and moving in rhythm with your stride helps maintain momentum and stability. When your arms and legs move out of sync, it wastes energy and reduces balance — especially when walking or running uphill.
5. Torso and Pelvis — The Powerhouse of Posture
Your pelvis and torso alignment directly affect your balance and back health. When you land on your heel, your pelvis should tilt slightly backward, which opens the spine and improves posture.
If your pelvis tilts too far forward, it can cause lower back pain or nerve compression. Gait analysis helps correct this imbalance, teaching your body to walk upright, efficiently, and pain-free.
How Orthotics Can Improve Gait Efficiency
Many gait issues can be corrected with custom orthotics or supportive insoles. These are designed by podiatrists to provide proper foot alignment, distribute pressure evenly, and promote the natural heel-to-toe motion.
Unlike generic shoe inserts, custom orthotics are made from a mold of your foot, ensuring precise support that improves walking efficiency and prevents future injuries.
Why See a Podiatrist for Gait Analysis?
Podiatrists are the only medical specialists formally trained in gait analysis. They understand how the entire lower body, from your hips to your toes, works together to keep you moving.
If you’re struggling with recurring pain, fatigue, or balance problems, a gait analysis can reveal the underlying cause and set you on the path to better mobility.
The Bottom Line
Whether you walk for exercise, run marathons, or just want to stay active without pain, understanding your gait is the first step to moving smarter.
By addressing cadence, alignment, and posture and with the help of custom orthotics, you can walk more efficiently, recover faster, and prevent injury long-term.
Visit Archmaker.net for more foot health tips, podiatrist insights, and tools to help you move with balance, comfort, and confidence.
