How to achieve an easy and beautiful gait? What does gait depend on? Secrets of an easy walk. What affects gait? Gait disturbances: stoop, clubfoot. How to learn to walk beautifully. Exercises for gait Ugly gait how to fix protruding butt

Walking style reveals a lot about a person. By observing how people walk, you can make assumptions about their character and inclinations. By changing the way you walk, a person can improve their self-esteem and begin to feel more relaxed. Knowing the basic types of gait, you can predict in advance the behavior of a new acquaintance and his demeanor even before communicating with him.

Types of gaits

Walking style is a reflection of a person's character and self-confidence. She may be:

Regardless of the initial type of walking, a person should strive to develop a confident gait. She lets others know that the person has already become an accomplished person. He is confident and knows his worth. In front of people with confident gait More doors come off. They are more willing to be hired. Confident walking also affects mood. People with this style are less likely to be depressed.

Developing a confident gait

A confident gait can be developed. To do this, you need to study the recommendation system. By following them, a person will soon notice that his self-esteem will begin to increase along with his gait. It will become easier for him to communicate with others. To develop a confident gait, you need to:

Doing the exercises will help you develop a slender posture and a confident step.

Choosing shoes to develop a confident gait

Having decided to develop a confident gait, women and men should forget about sports shoes. Girls are prohibited from wearing high heels. To begin performing exercises to shape your gait, you should purchase shoes with medium-sized heels.

When starting a lesson, both women and men should remember to be in a good mood. You should drive sad thoughts away, replacing them with pleasant memories. Having started to walk with a confident gait, a woman will catch the admiring glances of men.

Confident walking and health

Having developed a confident gait, a person will soon begin to notice that his overall health will improve significantly. Correct positioning feet and control of the straightness of the back while walking will strengthen skeletal system and improve muscle condition. Soon the person will notice that he is saving correct posture without tension and reminders about it.

To speed up strengthening of the back, men can perform physical exercise to the corresponding muscle group. Women who are concerned that exercising may give them masculine characteristics can start walking around the room with a book on their head. You should start with 1 item, and then increase their number. When the exercise is completed successfully, you should begin squats with a book. To strengthen your back and posture, you need to perform 5–10 approaches. The exercise is considered mastered when a woman feels light while hiking with a book on her head, and the book does not fall during squats.

Reasons for changes in gait

Over the course of a person's life, his gait may change. Most often, the causes of metamorphosis are hidden in developed diseases. The list includes:

The reason for changes in a woman’s gait may also be hidden in constant walking in heels. If measures are not taken, metamorphosis can lead to:

arthrosis;
heel spurs;
protruding bone.

If a person notices changes in their gait or feels pain when starting to walk, they should immediately contact a specialist.

Determining diseases by gait

Walking style does not always reflect a person’s emotional state and level of self-esteem. Sometimes the reasons for walking style lie in existing diseases. If a man:

Before you begin to walk with a confident gait, existing diseases should be eliminated. They can cause pain when walking and cause discomfort. Having identified signs of illness, both men and women should immediately contact a specialist. The doctor will prescribe competent treatment and tell you how to quickly strengthen your back and posture, which are necessary to develop a confident gait.

To develop a confident gait, both men and women must monitor their health. Only a healthy person is able to give the impression of accomplishment. To walk with a confident gait, you need to feel optimistic, maintain your posture, have good mood, treat concomitant diseases, play sports and not lose heart. By following the recommendations, a person can learn to walk beautifully and increase their own self-esteem.

Health

As soon as any person takes a few steps, the trained eye of some specialists will instantly be able to tell a lot about a given person, or, to be more precise, about his/her state of health. According to relevant experts, almost everything when walking - gait, manner of movement, posture, steps - can provide a lot interesting information about the general state of human health.

“Many doctors are absolutely confident that by looking at a person walking along the road, you can even make a diagnosis. It is possible to find out whether a person is healthy or not, and if he is unhealthy, identify several characteristic signs that will indicate a specific problem" “says Charles Blitzer, an orthopedic surgeon and spokesman for the American Academy of Orthopedic Surgeons. We bring to your attention 15 specific signs that characterize a person’s gait and tell about his health.

1. Specific sign: sluggish and slow step

What could this mean? Short life expectancy

The speed at which a person walks is considered by some experts to be a reliable indicator of how long a given individual will live. Scientists from the University of Pittsburgh summed up nine studies involving 36,000 people over 65 years of age. In fact, it was predicted how long a person would have left, and these predictions were confirmed by subsequent analysis of the person’s age, his chronic diseases, body mass index, and so on.

The average speed at which people walked was 3 steps per second (about 3 kilometers per hour). Those who walked slower than 2 steps per second (two kilometers per hour) the risk of sudden death in the coming years was much higher. Those who walked at a frequency of more than 3.3 steps per second (almost 4 kilometers per hour) lived longer, regardless of age, gender and some other characteristics.

In 2006, the following information appeared in The Journal of the American Medical Association: if a person, being between the ages of 70 and 79 years, is not able to walk a distance of half a kilometer at once, he has a high chance of leaving this world in the next six years. An earlier study of men aged 71 to 93 found that those who were able to walk three kilometers a day were half as likely to suffer a heart attack as those who were able to walk three miles a day. who cannot walk even five hundred meters.

Unfortunately, trying to start walking faster and walking longer will not suddenly make such people healthier. On the contrary, such activity in old age can even increase the risk of injury, so you should think about it long before you get old. One thing is clear: in old age, the human body itself determines the speed of movement that is most suitable for it, based on its own state of health. And if this rate is low, this usually indicates concomitant health problems that negatively affect life expectancy.

2. Specific sign: small swings of the arms when walking

What could this mean? Problems with bottom backs

According to physical therapist Steve Bailey, owner of a medical center in Knoxville, Tennessee, human body has an extremely amazing structure. In particular, Bailey noted the fact that when we push our left hip forward when walking, the spine makes a certain movement and the right upper limb moves back. This coordinated functioning of the muscles of both parts of the body is necessary in order to provide support to the lower back.

If, when walking, a person practically does not demonstrate specific waving movements upper limbs(or if these movements are mild), this is an alarming sign. In particular, this suggests that the spine does not receive the necessary support due to certain limited mobility lumbar region or back. Bailey is confident that it is the swinging movements of the arms that are an indicator of the functioning of our spinal regions.

3. Specific sign: one leg slaps hard on the floor when walking

What could this mean? Spinal disc damage and possible sign of stroke

Some specialists do not necessarily need to see how a person walks to determine his health problems. All they need to do is hear his/her walk! A phenomenon called foot drop, or "flapping foot" indicates that you literally drop your foot to the ground when walking. According to podiatrist Jane E. Andersen, former president of the American Association for Women Podiatrists, it may be a weakening of the tibialis anterior muscle.

So to speak, correct walking For a healthy person, it begins with lowering the heel to the ground, after which the rest of the foot smoothly lowers to the ground. Then the initiative to take off and raise the foot passes from thumb to the heel. However, with foot drop, a person loses control over the muscles and the foot is unable to return smoothly to the ground. Instead, she just plops down on it.

“This may indicate either a stroke or some other neuromuscular pathology, or a pinched nerve.”, explains Andersen. A fairly common cause is lumbar disc injury, since this causes compression of the nerve that extends into lower limb . Another, more rare cause, which leads to the phenomenon of foot drop, is pinched peroneal nerve.

4. Specific sign: confident, open gait (in women)

What could this mean? Capacity for sexual satisfaction

Gait can be used to determine not only health problems. In 2008, the scientific European publication “Journal of Sexual Medicine” published results of one of the studies conducted by Belgian and Scottish scientists. This study found that a woman's gait can indeed signal her ability to reach easily. sexual satisfaction.

In other words, if a woman has a smooth, but at the same time energetic gait, then there is a high probability that such a woman can quite easily achieve vaginal orgasm. To reach this conclusion, the researchers compared the gaits of those women who actually achieve orgasm only through vaginal penetration (without clitoral stimulation), with the gaits of women who find it difficult or almost impossible to achieve orgasm through vaginal stimulation alone.

Well, there is a dependence, but what is the rationale for this connection? What is the scientific explanation for this phenomenon? According to one theory, regular orgasm affects the muscles, who do not become either weak or too tight. As a result, such a woman demonstrates a freer and lighter gait, which looks quite harmonious against the backdrop of constant sexual satisfaction and increased self-esteem.

5. Specific sign: mincing gait

What could this mean? Degeneration of the knee or hip joint

When the heel hits the ground at the very beginning of the step, the knee joint should normally be straightened. If this is not the case, then the result is problems with travel length. In other words, what happens impairment of ability knee joint move properly inside the kneecap. "Degenerative changes in the kneecap sometimes lead to the need for manual therapy which develops the joint and improves range of motion" says physiotherapist Steve Bailey.

A similar problem with a mincing gait can be explained by insufficient extension of the hip joint. When a person takes small steps, he, in principle, does not need significant extension of this joint. "Unfortunately, such tactics lead to increased pressure on the spinal region" , says Bailey. According to the doctor, when the hip joint is not fully extended, this subsequently limits the mobility of other joints, leading to back pain and, for example, foot drop.

6. Specific sign: lowering of the pelvis or shoulder on any side

What could this mean? Spinal problems or hip abductor insufficiency

The so-called abductor muscles (located on the outer thighs) actually support the pelvis with every step we take. In other words, when we lift one limb and move it forward, leaning on the second limb, the abductors maintain the body in a straight position. However, sometimes these muscles do not work properly.

So, abductors play the role of compensators when moving our body. Disruption of their work leads to the so-called Trendelenburg symptom, when a person falls heavily when walking to one side. This happens at the moment when the heel on the healthy side falls to the ground. The pelvis sags on this side, trying to compensate for the lack of strength, which must be produced by the muscles on the other side. Sometimes this sagging is so pronounced that the entire half of the body, including the shoulder, sags. The terminal stage of this disorder manifests itself in problems with the spine.

7. Specific feature: legs wheel ("cavalry" gait)

What could this mean? Osteoarthritis

"Just imagine the classic image of an old, slow, bow-legged cowboy, says orthopedic surgeon Blitzer. – Perhaps the reason for this appearance is arthritic knees" . Indeed, approximately 85 percent of people with osteoarthritis (especially those who suffer from the age-related form of the disease, which takes the greatest physical toll) have a cavalry gait.

O-legs (or simply O-legs) are the result of a person's body not being supported properly, resulting in the knees literally bowing outward. The cause of the “cavalry” gait may be a disease such as rickets, or even a certain combination of genes. However, these reasons most often appear in childhood. Timely intervention and special braces can help correct this condition.

8. Specific sign: knees turned inward

What could this mean? Rheumatoid arthritis

Rheumatoid arthritis is an inflammatory disease that can indeed very often manifest itself as “X legs”, that is, when the knees literally turn inward towards each other. “About 85 percent of people with rheumatoid arthritis have knees that turn inward.”, says orthopedic surgeon Charles Blitzer.

With “X legs,” the shins lose straight position, rushing inward. In this case, the person demonstrates a specific awkward gait, when your knees are too close together, and the ankles, on the contrary, are significantly spaced from each other. In some cases, osteoarthritis can manifest itself in a similar disorder, depending on which joints are damaged.

9. Specific sign: shortening the stride when turning and maneuvering

What could this mean? Poor general physical condition

Balancing is a function of coordination between three systems: vision, the inner ear and what is called proprioception, which is the ability of the joints to tell the brain about their position. A similar possibility for joints due to the presence of receptors in the connective tissues between them. However, the quality of these receptors depends on how much movement the joints make. “If you are an active person, there are more receptors in your connective tissue, therefore your proprioception is better.”, explains Bailey.

This actually means you have better balance. This is why a sick or physically weak person has problems maintaining balance. "If you have trouble keeping your balance, you take smaller steps, which is especially noticeable when turning or maneuvering around various objects. There may also be problems with for a long time move, as this requires balancing on each leg for a longer period of time. At the same time, you feel much more confident on a straight section.", says Bailey.

Orthopedic surgeon Charles Blitzer recommends that people who need a walking cane due to illness, but are in no hurry to use one for fear of looking old, put aside prejudice and pride. "Better start using appropriate adaptation devices and continue to stay active rather than lead a sedentary lifestyle, which is a kind of vicious circle, making you even more immobile.", says Blitzer.

Among other things, problems with maintaining balance may be associated with peripheral neuropathy, a certain type of nerve damage, caused by a disease such as diabetes. In addition to this, as other possible reasons American orthopedist Jane Andersen names balance disorders as alcohol addiction and lack of vitamins.

10. Specific sign: “flat” gait with low leg elevation

What could this mean? Flat feet, bunion, neuroma

It seems that flat feet are easy to identify at first glance: a person who has this phenomenon has almost a peculiar arch on the inside of the foot is not visible, which is why the foot appears flat. Actually, that’s why this phenomenon is called flat feet. However, shuffling gait is possible for other reasons.

When a person is about to take a step, his foot straightens just at the moment when the heel leaves the floor. Then it takes the shape of an arch again. The heel also tends to the inside a little when lifting the foot, A thumbs may bend upward. All of the above compound movements are necessary to ensure better stability.

Sometimes this can be difficult to achieve due to painful bunions (an abnormal growth of bone or tissue near the base of the big toe). Another cause may be a nerve disorder in the foot (neuroma). The most common type of neuroma, called Morton's neuroma, is a painful thickening of the nerve between the third and fourth toes. At the same time, the walking style changes, which makes the step less painful and traumatic.

11. Specific sign: shuffling

What could this mean? Parkinson's disease

Shuffling with the body bent forward and against the backdrop of serious efforts made to lift the feet off the ground is an integral attribute of the aging body. This is a certain type of gait that may indicate that a person is suffering from Parkinson's disease. The sick person takes small and uncertain steps. “The shuffling gait, which is one of the most common manifestations of this neuromuscular disease, is caused by neuromuscular dysfunction.”, explains Blitzer.

Another early sign of this disease is the appearance of limb tremors. People who suffer from advanced dementia, such as Alzheimer's disease, may also drag their feet. In this case, we are talking about a violation of the cognitive process– The brain and muscles cannot communicate properly. Over time, memory loss is noted, and difficulties are observed with the implementation of the thought process (moreover, we can talk about the most basic things).

12. Specific sign: walking on the tips of the toes of both feet

What could this mean? Cerebral palsy or spinal cord injury

Another notable walking style is walking on the tips of your toes. The tips of the toes reach the floor before the heel, although it is usually the other way around. This is also associated with increased muscle tone caused by dysfunction of brain receptors. When a person steps on only the toes of both feet, it is almost always a problem in the upper part of the spinal cord or even the brain (cerebral palsy or spinal cord injury).

You've probably noticed that young children who are just learning to walk very often stand on their toes and can even walk some distance on them. This is especially evident when children reach out to someone or something with their hands. trying to stand on his toes. In this case, of course, we are not talking about paralysis. However, if you are overcome by anxiety and doubts, it makes sense to consult a doctor who can help you understand the situation.

13. Specific sign: walking on the tips of the toes of one foot

What could this mean? Stroke

Indeed, with this specific feature everything is more or less clear. But this is only at first glance, since only doctors are able to determine the nature of the asymmetry, if a person, when walking, does not step with the full foot of one leg, but only with the tips of his toes. In some cases, even when the situation seems obvious, it is not always possible to clearly determine whether a person is stepping on the toes of one foot or both.

If this symptom is particularly pronounced, there is a high probability that we are talking about the consequences of a stroke, which affects the right or left side of the body. However, I remember the situation with outbreaks in different parts of the world of a disease such as polio. For many people, this disease literally dried out and exhausted them, and then the person could demonstrate a gait in which he also stepped on the tips of the toes of one foot.

14. Specific sign: galloping gait

What could this mean? Excessively tight calf muscles

One of the most unusual gaits is one where a person literally bounces with every step. Experts often note that in this case, the so-called first phase of a normal step (when the heel begins to lift off the floor) occurs too quickly due to hardness calf muscles . This phenomenon is especially often observed among female representatives, the reason for which, according to Andersen, is the constant wearing of high heels.

“I saw women in their 60s who were prescribed physical exercise – some of them for the first time in their lives. They needed these exercises, but they could not do them for the simple reason that were unable to wear comfortable flat-soled shoes , says Andersen. – However, similar things can be observed much earlier in the lives of women, at the age of 25. And all because girls begin to wear high-heeled shoes in adolescence.".

15. Specific sign: the arch of one foot is more pronounced and/or the thigh is slightly recessed

What could this mean? One leg is shorter than the other

The difference in the length of the limbs (in this case, legs) can be detected by a specialist in several ways. However, most often It is enough to watch your step and study your feet. According to podiatrist Jane Andersen, one foot usually looks flatter than the other. Generally, a flatter foot equals a more short leg.

Because the shorter leg has to travel a slightly longer distance to reach the floor, the pelvis may sink somewhat when you walk, says physical therapist Steve Bailey. The doctor thinks that you can independently see specific changes in the lumbar spine. To do this, you need to pay attention to the horizontal fold of the lumbar region. On the side of the longer limb, this stripe seems to be straightened, since the back often straightens there.

In principle, a person can be born with limbs of different lengths; or it may be caused by knee or hip replacement surgery (if the limbs are not straightened out while healing from surgery). However, according to orthopedic surgeon Charles Blitzer, unless the difference exceeds two centimeters, special negative consequences It will not cause any health problems. If the difference is no more than six millimeters, you can think about special inserts for shoes, and surgical intervention is considered as an option to solve the problem with a larger difference.

There is hardly a person who would not like all his movements to be light and beautiful. This is especially true for women. However, there is a misconception that only young girls and young women who want to attract male attention should monitor their gait and movements.

Of course, many women and girls really care about their gait, but recent studies conducted in fitness clubs have shown that many people, no matter what age they are, are interested in a beautiful gait from a completely different point of view - as an important component of physical health .

An incorrect gait can indeed cause a number of pathological changes in our body. At first they will be almost unnoticeable, then your health will worsen, something will start to hurt somewhere, and then chronic diseases will appear.

What affects gait

What influences our gait? A person’s gait depends on many factors: structural features of the musculoskeletal system, the condition of bones and joints, established motor patterns and habits, psychological problems and sensations. Some of these factors can be acquired during life, and some are even inherited.

However, gait, which is initially genetically determined, changes throughout our lives. Gait is influenced by lifestyle, degree physical activity, possible injuries and illnesses, mood changes and many more reasons. Every person is influenced by these factors to one degree or another: some less, some more strongly.

Gait disturbances: stooping, clubfoot

The most common gait disorders are:

Slouch. There are two types of stoop: a gait with the head down and a gait with the shoulders down. Both types of stoop lead to the fact that the organs chest shrink, the heart and lungs begin to work in the wrong mode. The heart, which is in a compressed state, strives to ensure the normal functioning of all organs and systems, but the body still receives blood in which there is less oxygen than necessary.
Clubfoot. This is how people walk whose feet, as if by themselves, turn inward. It’s as if all our muscles decided to live their own lives, and nothing depends on us. Muscles can be in normal tone, or they can be in hypertonicity or hypotonicity, and it is very difficult to control this when everything is running.

Hypertonicity is a condition when muscles are under constant excessive tension. In this state, they are shortened and tightened, so a person quickly gets tired under load and his coordination of movements decreases. Hypotonicity is the opposite condition, where the muscles are stretched and relaxed, and it is difficult to “make” them work.

Not correct position legs leads to the fact that a person feels uncomfortable when walking and gets tired quickly. Ultimately, this can even lead to flat feet. If muscle tone has deviations in one direction or another (hypertonicity, hypotonicity), then sooner or later this leads to gait disturbances - both in women and men.

How to learn to walk beautifully

When we see a person with weak legs, a protruding stomach, or walking with a heavy gait, it is clear that there is a violation of harmony and health here. A person’s muscles get used to holding the body in a certain position, and any new position is perceived as incorrect and uncomfortable.

Have you noticed how fashion models walk on the catwalk? The gait, which involves swaying the hips, is not only beautiful, but also comfortable. When we place our foot “from the hip,” the steps can be taken quite wide, even in very high heels. However, the vast majority of women are not fashion models, and do not even intend to become one. What to do if you just need to change your gait for the better?

First you need to put all the muscles of the body in order - this is mandatory. However, you should not think that you can learn to walk correctly on your own by practicing at home in front of a mirror. Perhaps this may seem excessive to some (after all, we already know how to walk), but it is better to seek help from a specialist - a fitness consultant or instructor. A specialist will develop a training program based specifically on your characteristics and type of build, and teach you how to walk beautifully - and this cannot be done in one day.

First, you should consult a sports doctor, and only then start training, yoga classes and catwalk lessons. It is also necessary to visit a SPA salon, a massage therapist, etc.

A beautiful gait depends on the tone of the muscles of the legs, abdomen and back, and it is impossible to control this consciously. Only regulars will help here power training. There is an opinion that only long-legged people can learn to walk beautifully. Perhaps this opinion is based on the fact that models usually take tall girls and boys.

However, any healthy person can learn to walk beautifully, no matter what type of legs they have. There are four types of legs: long thin, meek full, O-shaped and X-shaped.

With the first two types, everything is somewhat easier: they just need to train constantly, doing traditional exercises for a general decrease or increase in muscle volume. The third and fourth types require a special approach.

To eliminate individual gait defects, you need to correctly determine the condition of the muscles, and only a specialist can do this. Some muscle groups may be in a state of hypertonicity, while others, on the contrary, may be hypotonic.

In both cases, the exercises are individual, and a specialist should monitor their implementation, at least periodically. Training at home is also possible in principle, but in this case everything will be much longer and more difficult. First of all, you need to learn all types of exercises, learn how to perform them correctly, and only then train systematically, gradually introducing weights - mini-barbells, dumbbells, etc.

Experts today talk about two types of catwalk gait: classic and French catwalk. In the classic fashion show, the feet are placed on the same line when walking, and in the French fashion show, they are slightly crossed. During classes, all muscles are first warmed up: shoulders, hips, knees and feet. Definitely needs to be reheated psoas muscles, so the lower back bears the heaviest load. A class in heels lasts about an hour: steps, posing and defile are studied.

Standing beautifully is also not easy, although it seems easy, and at first everyone has difficulties. After all, you need to stand at ease and smile, while at the same time fully controlling the position of all parts of your body.

Walking correctly is even more difficult. After all, gait, like many other human features, is a habit, and habits are developed and reinforced over a long period of time. This is why classes with a trainer, especially group ones, are much more effective than independent attempts. When beautiful and correct movements will be repeated automatically, then a beautiful gait will become a habit.

Gait exercises

Professionals advise performing the simplest and most accessible exercises to improve your gait.

Eight. This exercise is considered the simplest. For clarity, draw a figure eight on paper. Try to move your hips, describing the contours of a figure eight as accurately as possible. Try again and again, increasing the range of motion and keeping your legs straight. The shoulders should remain motionless. Then try doing this movement in a step, to the music. If your muscles are too tense, do a few simple exercises for stretching.

Leg-split. This exercise for stretching the muscles of the inner thigh is known to everyone, but without a preliminary warm-up, especially if you have never been flexible, you should not do it. Start by bending toward the floor with your feet wide apart. First, bend down very slowly, reach your hands to the floor, and stay in this position for 15-20 seconds. External part The hips will be stretched if you lie on your back, bend one leg at the knee, and gently pull it to the side with the opposite hand. Then do the same with the other leg.

Any stretch marks are the most best exercises to form beautiful gait. After all, gait is beautiful when the body is flexible, and flexibility is achieved by stretching. In this way, you can develop the mobility of muscles and joints, improve your health, and make your life longer and more fulfilling.

Dr. Miles is a California-based orthopedic surgeon specializing in adult joint reconstruction. He graduated from Albert Einstein College of Medicine in 2010, followed by residency training at Oregon Health and Science University and the University of California, Davis.

Number of sources used in this article: . You will find a list of them at the bottom of the page.

And although this is relatively rare, some people of different ages, from children to adults, clubfoot, which in medicine is called adduction of the feet. The causes of this defect can be different - from various diseases to structural problems of bone and muscular apparatus. If this problem is not treated, there is a risk of bowed legs and pain in the feet, legs and back. Many people with adducted feet do not experience any pain or other problems, but some do. If this problem causes you any discomfort, be sure to consult a doctor for correction.

Steps

Part 1

Gait correction

Watch your feet. Watch how you stand and how you walk. If your feet automatically roll inward, watch how much this happens so you can better understand how you need to roll them out.

Walk on a treadmill. This is probably the easiest way to correct your gait. You can start at a slow speed and gradually increase your walking speed while paying attention to the position of your feet.

Start at a low speed, about 1.5 km/h, so that you have time to watch your feet and place them correctly. After this, you can gradually increase the speed.
If you don't have a treadmill, then just start walking on any flat surface - it could be a sidewalk or even just a hallway at home. Ask a friend or loved one to follow you and watch your gait.
Try to practice this every day for at least a few minutes to improve your gait. This will also help strengthen your legs and feet.

Pay attention to your walking technique. Once you start walking regularly and taking care of your feet, it is very important to also monitor your posture and body position in general and correct them if necessary. This will help avoid injury and not make the existing problem worse. When walking, be sure to:

Continue working on your gait. Your adjusted gait may feel strange or awkward at first. Don't get discouraged and continue to work on your gait every day. Over time, you will get used to it, and the new gait will seem normal and natural to you.

Regularly re-evaluate your gait. It is important to regularly re-evaluate your gait and your progress. This will help you decide whether you can walk faster with training, and whether you have already managed to change your gait in any way.

If you have flat feet, consider purchasing orthopedic shoes. Some people "clubfoot" due to flat feet - a flattening of the foot in which the entire foot touches the floor when standing. Flat feet can be very uncomfortable, but wearing special orthopedic shoes or insoles often helps.
- You can purchase orthopedic shoes or insoles at a pharmacy or orthopedic store.
- Contact an orthopedist - he will tell you how to choose suitable shoes or insoles.

Part 2

Diagnosis and treatment

Find out the reasons for the cast. Children younger age more often they bring the foot inward, however, even among them this problem is not so common. There are various causes of foot adduction, and identifying them will help you solve the problem in a timely manner. The causes of adducted feet are:

Identify the symptoms. In addition to the unsightly “raking” gait, people with adductus often have other symptoms. Determine if you have any other symptoms, and this will help your doctor make a more accurate diagnosis and prescribe timely treatment. Symptoms accompanying foot adduction may include:
Pay attention to how you feel. When you walk, run, or perform other exercises, pay attention to whether you have any painful or unusual sensations. This will help you identify potential problems and minimize the risk of developing more serious problems.
- Pay attention to how symptoms appear and how severe they are.
- Note what helps reduce clubfoot and pain.
See your doctor. If your symptoms are severe and your foot adduction is causing you discomfort, or if any attempts to correct your gait have failed, make an appointment with your doctor. The doctor will examine you, your gait and make a diagnosis, after which he will prescribe treatment to correct your foot adduction.
- If the problem is congenital, tell your doctor. Otherwise, tell him when you noticed her.
- Tell us if you have pain or other symptoms.
- Let your doctor examine you and evaluate your gait so he can determine the cause. The doctor may prescribe certain examinations to understand the condition of the bones and muscles - this is necessary to make the correct diagnosis and choose effective treatment.
Complete the necessary examinations. If after the examination the doctor prescribes certain, more in-depth examinations of your bones and muscles, then undergo them. Tests such as an MRI will allow your doctor to evaluate the cause of your foot adduction. The doctor may order the following tests:
- neurological examination to test motor skills;
- Imaging tests, such as a computed tomography (CT) scan, magnetic resonance imaging (MRI), or positron emission tomography (PET) scan, can all help your doctor look at your body's structure in more detail.

Gait can tell a lot: about a person, his lifestyle and hobbies. How a person moves will depend physical health. Therefore, sometimes the gait has to be adjusted so that a person looks beautiful and is healthy.

Why is gait important?

Gait is formed in the process of human life. It is determined by the following factors: heredity, lifestyle, activity, structure of the musculoskeletal system, motor habits and stereotypes, psychological trauma, diseases. Even Bad mood may change gait. The person will begin to stoop and drag his legs behind him.

How to learn to move beautifully

Changing your gait is very difficult. It will take constant monitoring of your body and movements to develop a habit. If a person slouches or has a clubfoot, then the correct body position will be uncomfortable for him. To transform, you will need more than just walking near the mirror at home. It is necessary to develop a whole range of measures that will allow you to change your gait, become more graceful and elegant. A sports doctor, fitness trainer, or massage therapist will help with this.

Exercises to form a beautiful gait

It is necessary to tone the muscles of the abdomen, back and legs. You won’t be able to do this with the power of thought; you need intensive training in gym. Any healthy person can change their gait if they really want to. A set of exercises will be selected individually to develop the necessary muscle groups. One of the most common exercises is the Figure Eight. You need to make movements with your hips that describe the contour of the number. The shoulders remain motionless. You can perform the exercise to music in several approaches.

To remove stiffness in movements and make your gait light and graceful, you need to work on stretching. To learn how to do the splits, you will need to stretch your hip muscles. You need to place your feet shoulder-width apart and try to slowly reach the floor with your hands. You need to fixate in this position for 15-20 seconds. Lying on the floor, you can bend your leg at the knee and try to press it to your body with the opposite hand. This is a stretching exercise outside hips. You can also alternate between walking on your toes and on your heels, on straightened and bent legs.

Correct body position

Correct foot placement is the key to a beautiful gait. When walking, the foot first rests on the heel, then on the middle of the foot, then on the toes. Socks should be slightly turned to the side. It is this movement that is physiologically correct. During the movement, the leg goes forward, and the torso moves behind it. The step size should be equal to three foot lengths. You need to develop the habit of walking correctly.

Moving around with a book on your head will help you get rid of slouching. This exercise can be done at home at any convenient time. It will also help you get used to holding your chin high. To remember the correct body position, you need to stand against the wall, press your head, buttocks, heels and shoulders against it.

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How to change your gait

Beauty and HealthBody careFoot care

Secrets of an easy walk

What affects gait

However, gait, which is initially genetically determined, changes throughout our lives. Gait is affected by lifestyle, degree of physical activity, possible injuries and illnesses, mood changes and many more reasons. Every person is influenced by these factors to one degree or another: some less, some more strongly.

Gait disturbances: stooping, clubfoot

The most common gait disorders are:

Slouch. There are two types of stoop: a gait with the head down and a gait with the shoulders down. Both types of stooping lead to the chest organs being compressed, the heart and lungs begin to work in the wrong mode. The heart, which is in a compressed state, strives to ensure the normal functioning of all organs and systems, but the body still receives blood in which there is less oxygen than necessary. Clubfoot. This is how people walk whose feet, as if by themselves, turn inward. It’s as if all our muscles decided to live their own lives, and nothing depends on us. Muscles can be in normal tone, or they can be in hypertonicity or hypotonicity, and it is very difficult to control this when everything is running.

If the balance of the muscles that provide movement during a step is imbalanced, this can lead to bowed legs. When the muscles of the outer thigh are in hypertonicity, the legs become curved in an X-shape, and the foot tends to turn inward, and the person “bumps” when walking. Hypertonicity is a condition when muscles are under constant excessive tension. In this state, they are shortened and tightened, so a person quickly gets tired under load and his coordination of movements decreases. Hypotonicity is the opposite condition, where the muscles are stretched and relaxed, and it is difficult to “make” them work.

Incorrect position of the legs leads to the fact that a person feels uncomfortable when walking and gets tired quickly. Ultimately, this can even lead to flat feet. If muscle tone has deviations in one direction or another (hypertonicity, hypotonicity), then sooner or later this leads to gait disturbances - both in women and men.

How to learn to walk beautifully

First, you should consult a sports doctor, and only then start training, yoga classes and catwalk lessons. It is also necessary to visit a SPA salon, a massage therapist, etc.

A beautiful gait depends on the tone of the muscles of the legs, abdomen and back, and it is impossible to control this consciously. Only constant strength training will help here. There is an opinion that only long-legged people can learn to walk beautifully. Perhaps this opinion is based on the fact that models usually take tall girls and boys.

However, any healthy person can learn to walk beautifully, no matter what type of legs they have. There are four types of legs: long thin, meek full, O-shaped and X-shaped.

With the first two types, everything is somewhat easier: they just need to train constantly, performing traditional exercises for a general decrease or increase in muscle volume. The third and fourth types require a special approach.

Experts today talk about two types of catwalk gait: classic and French catwalk. In the classic fashion show, the feet are placed on the same line when walking, and in the French fashion show, they are slightly crossed. During classes, all muscles are first warmed up: shoulders, hips, knees and feet. It is imperative to warm up the lumbar muscles, as the lower back bears the heaviest load. A class in heels lasts about an hour: steps, posing and defile are studied.

Walking correctly is even more difficult. After all, gait, like many other human features, is a habit, and habits are developed and reinforced over a long period of time. This is why classes with a trainer, especially group ones, are much more effective than independent attempts. When beautiful and correct movements are repeated automatically, then a beautiful gait will become a habit.

Gait exercises

Professionals advise performing the simplest and most accessible exercises to improve your gait.

Eight. This exercise is considered the simplest. For clarity, draw a figure eight on paper. Try to move your hips, describing the contours of a figure eight as accurately as possible. Try again and again, increasing the range of motion and keeping your legs straight. The shoulders should remain motionless. Then try doing this movement in a step, to the music. If your muscles are too tense, do some simple stretching exercises. Leg-split. This exercise for stretching the muscles of the inner thigh is known to everyone, but without a preliminary warm-up, especially if you have never been flexible, you should not do it. Start by bending toward the floor with your feet wide apart. First, bend down very slowly, reach your hands to the floor, and stay in this position for 15-20 seconds. The outer thighs will be stretched by lying on your back, bending one leg at the knee, and gently pulling it to the side with the opposite hand. Then do the same with the other leg.

Any stretches are the best exercises for forming a beautiful gait. After all, gait is beautiful when the body is flexible, and flexibility is achieved by stretching. In this way, you can develop the mobility of muscles and joints, improve your health, and make your life longer and more fulfilling.