How to test walking gait is something most of us might not consider, but it can reveal a lot about out health and efficiency. Subtle problems with your walking pattern may cause you discomfort or injuries over time, but being able to recognize and act on those challenges can make a great difference.
We’ll cover basic and advanced techniques for analyzing your walking gait and bettering the way you walk.
What Is Walking Gait?
The gait, or walking pattern, is a complex rhythmic movement that allows us to efficiently and gracefully travel across our environment. This rhythmic movement is divided into two main phases: stance and swing.
The stance phase takes up approximately 60% of the time it takes to walk and begins when the foot first hits the ground. It starts with the heel striking the ground (initial contact), and then the body weight is transferred over the foot during midstance. The toes and ankle push down into the ground (plantar flexion) to give forward momentum during the push-off phase. This is also known as toe-off.
The swing phase takes up approximately 40% of the walking gait cycle and begins when the foot leaves the ground. During the initial swing, the leg is brought forward by the hip and knee. This is followed by mid-swing, where the foot is suspended under the body. The leg is then brought forward into terminal swing, where the foot is positioned to prepare for the next contact with the ground.
The Importance of Gait Analysis
Analyzing the way we walk is important for several reasons. Abnormal gait patterns can lead to repetitive stress injuries and strain the body. One example is overpronation, which is a common cause of plantar fasciitis. When we pronate excessively, our arches collapse, and our feet roll inward. This can cause the plantar fascia to become irritated and inflamed. Another example is running or jogging with a poor alignment of the stride, which can cause shin splints or irritate the hips. Gait analysis can help identify these issues and others so that they can be addressed before they cause long-term damage.
Additionally, gait analysis can help identify underlying problems such as muscle imbalance, joint restriction, or neurological deficits. These types of conditions often cause us to compensate and develop abnormal walking gait patterns. Common signs of underlying issues are walking on one side of the foot (limping), having one leg significantly shorter than the other when we walk, or turning our feet outward (supinated) or inward (pronated) when we walk.
Athletes will benefit from gait analysis to improve performance and efficiency. It can help identify ways to increase gait speed and endurance. Anyone who has been injured or is recovering from surgery will benefit from gait analysis. It can help them get their normal gait pattern back and regain mobility.
Many people suffer from various forms of arthritis, and gait abnormalities can exacerbate the condition. Plantar fasciitis is common in people with poor gait mechanics, as is hip pain from restricted joint mobility, knee pain from malalignment, and lower back pain from poor posture. Reducing your risk of developing these types of gait abnormalities is an excellent way to mitigate your risk of developing these conditions. Gait testing and analysis is a great way to ensure you are moving efficiently and effectively throughout your life.
Related article: How Walking Gait Analysis Can Help Podiatrists Diagnose Foot or Ankle Issues
Methods for Testing Walking Gait
When you test your walking gait, you get a better understanding of how your body moves while also identifying any abnormalities or inefficiencies. Many people don’t think this is important—but we’re to tell you that it is.
Here’s the good news: There are several methods available, ranging from professional clinical evaluations to DIY techniques and wearable technology solutions.
Professional Walking Gait Analysis
Professional gait analysis is conducted in clinical labs equipped with advanced tools for a detailed evaluation. These labs utilize:
- 3D Motion Capture Systems: Markers placed on the body create a visual map of movement patterns, offering precise insight into your gait mechanics.
- Force Plates: These measure pressure and ground reaction forces, revealing how your weight is distributed with each step.
- High-Speed Cameras: Capturing multiple angles, cameras help identify subtle abnormalities in walking patterns.
The benefits of professional gait assessment include comprehensive diagnostics, tailored intervention plans, and the ability to address complex issues. This method is ideal for individuals recovering from injuries or athletes aiming to optimize performance.
DIY Gait Testing at Home
Testing your walking gait at home is a simple and accessible option. Here are some practical methods:
- Observe Your Footprints: Walking barefoot on a wet surface can show pressure points and stride patterns, revealing issues like overpronation.
- Record Yourself Walking: Use your phone to capture videos from the front, back, and side to assess stride length, posture, and foot placement.
- Treadmill with Mirrors: Walking on a treadmill with mirrors on either side can provide real-time feedback on your gait.
When you assess gait at home, look for common signs of abnormalities, such as uneven stride lengths, inward foot rolling, or excessive hip movement. While these methods don’t replace professional analysis, they can offer valuable insights into potential issues.
Using Wearable Technology
Wearable technology provides a convenient way to analyze walking gait with precision.
- Stride Length and Cadence: Helping you identify inefficiencies and improve performance.
- Foot Pressure Distribution: Highlighting pressure points that might indicate abnormalities.
Popular options include smart insoles like NURVV, fitness trackers like Garmin Forerunner, and specialized gait analysis apps.
Professional Walking Gait Analysis is the Most Reliable
Walking gait analysis, like RunDNA’s walking gait analysis, examines specific metrics to evaluate the mechanics and efficiency of movement. These measurements highlight potential issues and provide insights for improving mobility and addressing inefficiencies.
Stride Length and Step Length
Stride length refers to the distance covered between successive placements of the same foot, while step length measures the distance between the heel strikes of one foot and the other. These metrics are crucial for assessing walking efficiency and symmetry. Uneven stride or step lengths may indicate issues such as muscle imbalances, joint stiffness, or recovery from an injury. By understanding these measurements, you can pinpoint inefficiencies and work toward a more balanced and effective walking pattern.
Cadence and Speed
Cadence measures the number of steps you take per minute and is a key indicator of walking efficiency. To measure cadence, count the number of steps you take within a 30-second interval, then double the count for a per-minute rate. A higher cadence often correlates with better energy efficiency and reduced impact on joints, as it encourages shorter, more controlled strides. Coupled with speed—how quickly you cover a given distance—these metrics help identify areas for improvement, particularly in athletic performance or rehabilitation programs.
Ground Reaction Force and Foot Pressure
Ground reaction force refers to the force exerted by the ground on the body during each step, while foot pressure highlights how weight is distributed across the foot. Abnormal pressure patterns, such as excessive force on the heel or uneven weight distribution, can indicate gait issues like overpronation, supination, or improper posture. These insights are especially valuable for identifying the root causes of pain or inefficiencies and for developing strategies to correct them, such as adjusting footwear or incorporating specific exercises.
Steps to Enhance Gait
Improving your gait is essential for better mobility, injury prevention, and overall comfort while moving. Very often, gait problems can only be improved by a combination of professional guidance, targeted exercises, and proper equipment.
Seek Professional Support Through Physical Therapy
Physical therapy, therefore, has a very important role in improving gait, especially for people recovering from injuries or chronic conditions. A physical therapist would thus be able to develop a tailor-made plan, including exercises that strengthen the musculoskeletal skeleton and enhance flexibility. Techniques like gait training help in retraining the body to walk efficiently by correcting abnormal walking patterns.
Identify and Address Leg Length Discrepancy
Even slight discrepancies in leg length can have a marked effect on your gait. This will usually create uneven strides and may cause hip, knee, or lower back pain. Such imbalances can be picked up with professional assessment, and solutions involving orthotics or shoe lifts can help bring back balance and improve gait mechanics.
Pick the Right Running Shoes
Proper shoes provide substantial support to the normal gait. Running shoes that correct overpronation or supination will help align the foot, improving the dynamics of the walk-in general. Properly cushioned shoes with good arch support decrease the shock on the musculoskeletal system, thus allowing smoother strides.
Practice Gait Training Techniques
Gait training includes exercises in coordination, strength, and balance. Incorporating balance testing, such as standing on one leg or using tools like a balance board, can help identify weaknesses in stability that affect your gait. Activities such as walking drills, balance exercises, and routines for the strengthening of the core and lower body, if done regularly under the guidance of a specialist, will go a long way in improving walking patterns for long-lasting results.
Step Into Better Health and Mobility
Improving your walking gait can significantly enhance your overall health and movement efficiency. If you’re wondering how to test walking gait, there are several methods to consider in the article above. Professional evaluations, DIY techniques, and wearable technology all offer valuable ways to identify and address gait issues. Taking action to refine your gait helps prevent injuries, boost performance, and promote long-term mobility and comfort. Make every step a stride toward better health and greater confidence.
