But can walking backward actually offer those benefits? We spoke to several physical therapists to find out. Here’s the deal.
The Benefits of Walking Backward on a Treadmill
As it turns out, walking backward does have a ton of perks. These include:
Developing muscles
“It helps in the development of the ankle and knee muscles, particularly, when you walk backward up an incline,” says Dr. Rami Hashish, PhD, DPT and Founder of pareIT. Megan Tinney, PT, DPT agrees that walking backward can strengthen muscles. “We used to train people after a knee injury to scoot backward on a rolling stool, that was part of their rehab program. It helps strengthen their quadricep muscles,” Dr. Tinney states. “Typically, if your muscles are stronger, it can take some of the pressure off your joints if that is what the cause of someone’s knee pain is.” But of course, it depends on the cause of the pain. As far as recommending it to people, it would be user-dependent. For instance, you wouldn’t want to put anyone with balance or coordination issues on a treadmill walking backward, Dr. Tinney adds.
Improves strength
Walking backward has been shown to help improve the strength of the quads and calf muscles, and reduce pain in the knee, Dr. Hashish explains. In fact, it’s sometimes promoted for individuals with knee joint arthritis to help alleviate pain and improve their mobility.
Improves stability and mobility
Physical therapists will commonly recommend walking backward, whether it be as a general rehabilitation technique, or for specifically promoting strength and stability. It’s often used to help improve stability and mobility for individuals who have suffered a stroke and children who have cerebral palsy, Dr. Hashish states. It can be recommended by PTs in order to improve gait and mobility, especially in older people. Those who have recently suffered an injury can benefit from this as well due to the slow and stable steps that have to be taken, Sandra Gail Frayna, founder of Hudson Premier Physical Therapy & Sports, explains. All lower extremities—not limited to but including hips, knees, and back—will improve in their range of motion and prevent pain and shock absorption more than regular walking on a treadmill could provide.
Forces the knee joint to straighten
Another benefit? Walking backward effectively forces the knee joint to straighten. “Walking backward is commonly promoted for individuals who lack knee range of motion, such as following ACL reconstruction, where one of the principal deficits is the inability to straighten out the knee,” says Dr. Hashish. Next up: Not Into HIIT? Walking Is Actually a Great Way to Lose Weight—and These Tips Will Help
Sources
Dr. Rami Hashish, PhD, DPT and Founder of pareITMegan Tinney, PT, DPTSandra Gail Frayna, founder of Hudson Premier Physical Therapy & Sports
