Summit Pedorthics: Heel-to-Toe Humans

Summit Pedorthics: Heel-to-Toe Humans

 

Do you walk from toe-to-heel, or heel-to-toe?

 

From the earliest of times, humans adapted to a way of walking that was different from that of most mammals. Instead of walking on our toes without putting much weight on our heel, we tend to walk by striking our heels first. This is known as heel-toe walking. Toe-heel walking is something that people do, but it is not as common, or comfortable, as walking heel-to-toe. Did you know that how you walk can affect how balanced and comfortable your body is?

Research has proven this to be true. Researchers from the University of Utah studied the effectiveness of toe-to-heel movement compared to heel-to-toe movement. Their research which was published in the Journal of Experimental Biology in November 2009, found that walking with the toes first with no heel strike, triggered volunteers to use fifty-three percent more energy than someone walking heel-to-toe. Tiptoeing was shown to be even less efficient.

It is easy to incorporate both kinds of walking, heel-to-toe and toe-to-heel, when doing exercising and every day activities. Athletes and runners can be prone to more muscular imbalances, and these walking techniques can help strengthen muscles of the calf, which help protect against shin splints and stress fractures.

To work the muscles of the calf and stretch the Achilles tendon, you can add walking to your routine two to three times per week to begin. For focused heel-to-toe walking, step forward in bare feet leading with your heels. Keep your body erect and barely let the toes touch down – if they touch at all.

For toe-to-heel walking, also move in bare feet and focus on coming high onto your toes and then lowering the heel as close to the ground as possible without touching. Go about five feet, rest for a moment or so, and repeat as you can.

There is one point with these walking styles, and that is when it comes to toddlers. Parents often question whether or not their children have walking issues as to why they are not yet mobile. Or, they observe their toddler walking on the sides of their feet, heels, or toes. Toddlers most often learn to walk on their toes, and easily advance as they grow, eventually laying their feet flat on the floor. If your child continues to toe-walk after the age of two, the Academy of Pediatrics recommends being seen by your medical professional for evaluation to ensure there are no underlying medical conditions.

 

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