$Unique_ID{BRK02072}
$Pretitle{}
$Title{Retro-Walking:  Benefits and Precautions}
$Subject{walking backwards retro-walking hamstrings quadriceps back abdominal
muscle groups leg legs ankles ankle workout caloric burn exercise}
$Volume{}
$Log{
Foot Angle Contribution to Running Injuries*0006205.scf}

Copyright (c) 1993  Tribune Media Services, Inc.


Retro-Walking:  Benefits and Precautions


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QUESTION:  I am an avid walker, and so when I visited some friends in a
western state, I checked out the local walking track.  To my amazement, there
were several exercisers that were doing their laps backwards, by actually
walking backwards.  I have never seen this before, and wonder if this is a new
trend, and if it has any value other than a novel way of breaking some of the
regular rut of the ordinary routine.

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ANSWER:  It is a technique called "retro-walking" and though it may look
strange it does bring a few advantages to your exercise program.  Actually it
puts new muscles to work, as so helps to strengthen the hamstrings (at the
back of the thigh) the quadriceps (in the front of the thigh), as well as the
back and abdominal muscle groups.  And as you noted it does change the pace
(hah) of your session.  It is not as demanding as moving forward, and so is a
useful technique when trying to recover from an injury to your leg or ankles.
There are a few precautions, however, to consider when trying out this method.
Be sure you are in a safe location free from traffic, bike riders or other
moving dangers.  Chose a smooth level area, free from ground obstacles, such
as the track you were on.  Link up with another partner who, while walking in
the normal fashion, can also serve as a look out for you, warning of any
obstructions you might collide with.  After a time, you can switch roles, and
act as the observer for your partner.  I have also seen some special helmets
that retro walkers fashion, with rear view mirrors affixed to the helmet to
provide the view they need.
     If you do decide to give retro-walking a try, start slowly.  Keep the
pace down, and limit the distance in your first week to about a quarter of a
mile.  While it is fun to try this as an alternative, it isn't as productive
as normal, forward brisk walking, as it doesn't provide the same caloric burn
or as much of a workout as you may wish during your walk.  Still it may
provide the element that helps keep you motivated to participate in your
regular walking program.

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The material contained here is "FOR INFORMATION ONLY" and should not replace
the counsel and advice of your personal physician.  Promptly consulting your
doctor is the best path to a quick and successful resolution of any medical
problem.