If you’re a fan of TikTok trends and want to try something new, consider retro walking. This trend involves walking backwards, and it’s gaining popularity for its potential health benefits, particularly related to knee strength and mobility.
TikTok creators @Kali.ot and @kaytlinkatnissmma have both touted the benefits of retro walking, claiming the practice helped to strengthen their knees and reduce pain. But does the science back it up? We’ve consulted with a few experts to find out.
Walking backwards: benefits for knee pain
According to physical therapist Dody Deavours of AICA Orthopedics, walking backwards reduces stress on the knee joints and emphasizes different muscle groups, potentially improving muscle balance, reducing pain, and enhancing joint function. Another physiotherapist, Louise Hateley, adds that backward walking can also improve gait mechanics and hamstring flexibility.
Furthermore, a 2019 study found that a six-week backwards walking program helped reduce pain and disability and strengthened quad muscle strength in patients with knee osteoarthritis. So, the benefits are indeed backed by scientific evidence.
How to walk backwards safely
While walking backwards sounds straightforward, it’s important to start slowly and gradually increase the duration and intensity. The use of handrails on a treadmill is recommended to help with balance, especially for beginners. Wear supportive shoes and maintain good posture to ensure safety.
Additionally, it’s crucial to remember that backwards walking should complement, not replace, other necessary exercises, especially for individuals dealing with knee pain. Strengthening the muscles around the knees, stretching, and engaging in low-impact activities like swimming and cycling are also important components of a comprehensive strengthening or rehab program.
Before incorporating backwards walking into your exercise routine, it’s advisable to consult with a medical professional, especially if you have existing knee issues. However, for those looking to try something new to improve knee health, retro walking might just be the fun, effective trend worth exploring.
Before you go, check out these essential gym items for rest and recovery:
