Why I Started Walking BACKWARDS: 3 HUGE Benefits! @TheKneesovertoesguy #kneepainrelief

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Walking backwards has so many benefits that are not the same as walking forwards. Many people have seen massive improvements in knee pain amoungst many other benefits. In this video I explain 3 huge benefits to walking backwards and why you should be doing it as an exercise for maximum function!

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1. Study showing differences in muscle activation: https://pubmed.ncbi.nlm.nih.gov/8467337/
2. Study found backwards running increased quad strength and reduced knee pain compared with forward running: https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-019-2537-9
3. Study showed backward walking reduced falls: https://pubmed.ncbi.nlm.nih.gov/29095771/

You Can Find Dr Hulme At His Website Here: https://drstevenhulme.co.uk/


0:00 Backwards Walking!
1:04 How I got into walking backwards
1:30 The princles behind walking backwards
2:47 The better you can walk backwards, the more protected you are going forwards
3:05 Our bodies like balance
3:15 1. Balance Our Muscles
4:30 2. Reduces Knee Pain
5:31 3. Reduces Falls
6.09 I started 2 weeks ago
6:15 How to increase the challenge
6:58 Another video coming on this

Disclaimer: Any reference to “Dr” on this website relates to the full title of Doctor of Chiropractic. This is a courtesy title and does not indicate that a general medical qualification is held.
This content is strictly the opinion of Dr Steven Hulme (Doctor of Chiropractic) and is for informational and educational purposes only. It is not intended to provide specific medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Dr Steven Hulme (DC) can not and does not take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.


@drstevenhulme says:

If you enjoyed this video, I think you may like my video on the benefits of normal walking:
✅ 5 Surprising Health Benefits of Walking (And Why You Should Do It Everyday) – According To Science

@micklessard9964 says:

Excellent information. I’m autistic. The elevator music is hard on mind. I am heading quickly towards being on this planet for three quarters of a century. I have been pulling a sled filled with firewood backs for many winter seasons. Add barefoot walking to your daily routine will greatly enhance your overall fitness level. I’m know as Barefoot Mick Canadian version.

@cat-a-tonic150 says:

I'm 70 and weight train. I had an LCL sprain last year in my left leg. The previous week (I think) I was on my last lap of sled pulls when I experienced a sharp pain on the outside of the upper leg (hamstring?). Next week, the LCL suddenly gave out. I followed a course of Physical Therapy. After a month's rest, I returned to the gym. Sled pulls and leg curls came off my program (I work with a trainer). Leg curls are back, and I manage to do Deadlifts and Squats without a problem. I have noticed that, any time I have muscle spasms, it tends to be when I'm unloading the muscle. Maybe my brain/muscle connections don't allow smooth relaxing of the muscle (maybe an age thing?). Two weeks ago, I tried walking backward on the gym's treadmill (without power) but it didn't move so I switched it on slow. As soon as I stepped off of it, the left knee felt very sloppy. The same thing happened last week when I tried to pull an unloaded sled. It was uncomfortable and the knee seemed really sloppy when I stepped out of the harness. I'm not giving up. I've regressed to just walking backwards 10 minutes in my hallway at home. Hopefully I can progress.

@carolynedunsford6582 says:

what about cycling. backwards

@HeavenlyLights says:

Quad STRENGTH significantly INCREASES w backward walking. 😮❤

@davidwayne9982 says:

If you have need of PROOF that what you're saying here is TRUE– I"M IT. I got mashed between 2 trucks in 99 and I'm STILL trying to get over it.. (25 years later).. I'm having constant pains– and can't sleep because of it- I got so couldn't work out at all- and sitting around caused MORE issues of course. I've done some of your stuff- and was doing the knees over toes before I ever heard of you (part of my martial arts I use to do).. and these SMALL efforts – compared to a regular workout– Will yield GREAT benefits quickly!!!

@colleenwalter772 says:

I walk a rectangle. Forward 4 steps, 2 steps to the right, backwards 4 steps, left 2 steps.
I'm trapped if a fuel kiosk, do it while watching customers

@loisrossi841 says:

Great information, I will definitely try it. Thank you.

@rostislavsyrsky6676 says:

How about walking backwards up the stairs? Any experience, advice anybody, pls? TIA

@soggysocks25 says:

Need a visual support …

@limlanny8607 says:

Ok i Will wait for you next Video Tq🙏

@Iamtheclip says:

Far better but much harder is upside down and backwards!

@liewsatmin8499 says:

I've been doing it for many years. Also known to stimulate our brain function because the brain is trained to move our body in a completely different way.

@jaymontecalvo6315 says:

I'm starting to running on my treadmill backwards. It makes my knee pain go away. Slowly running.

@kennethgray545 says:

I like to fill a shopping cart up at the grocery store with gallons of water and pull it backwards through the aisles.

@itsmykevee2489 says:

I walk backwards on the treadmill at the gym. I also put it on a high incline the burn is insane.

@paulietv2162 says:

Backwards walking on the treadmill set at a high incline and with a 10kg plate in each hand (the ones with the hand grip holes). 5 minutes of this between other leg exercises. Also, when you can't get to the gym drag a wheelbarrow backwards loaded up with an appropriate weight back and forwards along a pathway at home

@funnystories77 says:

Better than pulling something, is to wear a backpack with one or two dumb bells, which is rucking. I have been walking backwards this way while also walking the dog; great exercise!

@ironfistjdk8727 says:


@andrewcampbell7476 says:

This reminds me of Harry Secombe song I’m walking backwards for christmas

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