Wednesday, April 8, 2009

Walking backwards is easier on your knees

Many people I know have told me they have problems with sore knees after walking so I did a little research...  Did you know that walking backwards puts less strain on your patellofemoral joint, the kneecap to thighbone connection.  Of course be safe, do it on even surfaces and SLOWLY and with someone else present until you get the hang of it...  
Walking in reverse gear makes your quadricep muscles contract differently than they do when you walk forward.  When walking backwards the muscles perform a concentric contraction which is gentler on your anterior cruciate ligament, which some of you may know, is the ligament that often needs to be replaced in professional athletes (and sometimes in average folks like me...).  A few other benefits to cardio exercise are that it can actually increase the amount of protective cartilage in your knees (yeah!) and weight bearing / strength training makes bones and muscles stronger and healthier.  As always, if you have been sedentary or face health challenges you should check with your doctor before starting any kind of exercise, including walking backwards!  

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