If you haven’t seen someone walking down a sidewalk backwards, its quite a site. The first and only time I saw it was during our Hawaiian vacation. I was walking to Diamond Head in Wai Ki Ki and there he was - a faceless person coming towards me. He was walking at a good pace and get this… he moved to one side of the sidewalk seemingly knowing my exact position! I stopped and stared for a minute. Why not? This was a pretty good trick. I paid attention to the position of his face to see if he was looking behind at all. As a matter of fact he was looking around at the scenery with no concern at all about the other direction. Amazing!
I found out later that there is a reason why people do this. That will be explained in a minute. But at the time of my sighting, I knew nothing about it. So naturally I thought it was some kind of stunt.
Speaking of unusual walking, how about reading while you walk? Since changing jobs and consequent lunchtime walking areas I often see a women who walks while reading. She seems to read quickly (the page turning gives that away) and she walks fast. I was behind her and I almost had to run to pass her. This was very impressive! Not as impressive as walking backwards, but impressive. I can also say the like the backwards walking man, she was totally relaxed.
So what’s going on? Why do they do this?
Let’s talking about the title subject - the man walking backwards. Why would make him want to do it? According to http://www.bodyresults.com, here’s why:
People who may benefit from backward-walking training include anyone who:
- Is undergoing post-surgical knee joint rehabilitation
- Suffers from muscle strains of the hip, groin, hamstrings or lower back
- Suffers from lower extremity injuries including sprained ankles, Achilles tears or shin splints
- Has tried everything including ibuprofen, ice/heat treatments, complete time off from training, physical therapy, stretching, and more traditional strength training without sufficient results
- Is looking for a different stimulus or cross-training option
- Needs to be able to change directions rapidly and occasionally run backwards in his or her sport (such as soccer, football, basketball, rugby or lacrosse
What are the benefits?
From the same source:
- Reduced shear force on knees: Since the direction of knee joint shear force is reversed, backward walking may help anyone who experiences pain going up and down stairs or hills, or anyone who has pain when performing lunges or squats even with proper form
- Increased energy expenditure: Electromyographical (muscle) activity of the lower extremities appears to be greater in backward versus forward walking, which suggests that you can expend more energy in a shorter period of time, at a similar pace. Some of this difference is simply due to improved motor learning over the span of 2-5 weeks–not many of us walk backwards so allow for some extra time to get used to it
- Valid training option for those with hamstring strain: Since the overall range of motion at the hip joint is reduced in backward walking (i.e. greater hip flexion and lesser extension), those athletes who are recovering from a strained or pulled hamstring, who lack flexibility in the hamstrings and lower back, or who need to return to hard sprinting sessions for their sport may benefit from a period of running backward before sprinting forward
- No eccentric loading of the knee joint
Backward walking, either on flat or inclined terrain, eliminates the eccentric component of training on the knee joint. The eccentric, or lengthening component (i.e. lowering phase of going down hills or stairs) is usually what causes hikers, trekkers, scramblers and climbers the most problems with their knees. By removing that component in training, you allow the body to continue to train while increasing cardiovascular capacity and strength endurance simultaneously, but also let the body heal from overuse or injury.
How did he learn how to do it?
Again, according to http://www.bodyresults.com, here’s how:
The simplest way to see if backward walking might work for you is to take 10 steps forward and 9 steps back (to return to start) and see if you experience discomfort in either direction. If you have no pain going backward, find a flat area clear of traffic and walk backward for 20-30 yards. Once you can do that 5-6 times, you can look for a slight elevation and walk backward up the hill. Most of us who are relatively active can walk forward at a comfortable pace of 2.5-3.5 mph. To begin a backward walking endurance program, start by walking backwards on a flat treadmill or track at a pace slightly reduced from your forward speed (perhaps 2-2.5 mph). This should raise your heart rate 30-40 beats per minute over your resting rate. As you feel more comfortable (perhaps 2-4 weeks of consistent effort 2-3 times/week), gradually increase your speed to your forward pace. For increased challenge, increase the treadmill elevation, walk backwards up a moderate hill, or jog backwards.
Regarding reading while walking, that’s a subject for another day. By the way, I wouldn’t try either.
Filed under: General on July 17th, 2007 | No Comments »