Todd Martin MD

The Root-Power, Balance, Stability, and Alignment when Walking. Join Dr. Todd Martin for a discussion on how to create a proper root, or grounding in the leg when we walk or do other standing activities. Having a proper root is key to activating the glutes and other muscles and keeping the pelvis in a neutral tilt and the spine properly aligned. Rooting will also help with balance and stability as well as controlling the transfer of weight from one leg to another. This reduces the stress on the joints that can lead to tendonitis and eventually arthritis. People who think they have gluteal amnesia or quad dominance most likely are just not using their abdominal muscles properly to create a root. For the body to move properly, it needs to have coordination between the glutes and flexors of the hip and the lower and upper abs in the waist. I will demonstrate how you can better understand this, do exercises to improve it, and apply it to the way you walk. Walking Code Ebook This book will help you navigate The Walking Code Course in the order that is most effective for applying the information to your walking technique. https://www.movementsphere.com/the-walking-code-book Clothing for Walking: If you are looking for some comfortable and stylish clothes for walking, I highly recommend Fioboc. Their high-tech materials are cooling and moisture wicking. The cooling-T is super comfortable. The pants are like a cross between sweats and slacks. They are so comfortable and flexible that they are perfect for exercises like walking. Check out their clothing and use Code Todd for a 12% discount. Fioboc: https://bit.ly/3mwvm5e Code: TODD (12% OFF) Subscribe to the Walking Code Course by going to my website Visit my website: https://www.movementsphere.com/todd-martin-md Welcome to our YouTube video on the importance of having a good root in the legs when walking. In this video, we will be discussing why it's important to avoid locking your knees and how activating your glutes can improve your overall walking experience. Locking your knees can cause a range of issues such as reduced blood flow to your legs and the potential for injury. When you lock your knees, you put a lot of unnecessary stress on your knee joint, which can cause damage over time. To avoid this, we will show you how to root your legs properly when walking. We will also discuss how activating your glutes can improve your walking experience. Many people are not aware of how important it is to engage their glutes while walking. When you activate your glutes, you will not only improve your posture, but you will also increase your overall strength and endurance. In this video, we will demonstrate some simple exercises that you can do to help activate your glutes and strengthen your legs. By the end of this video, you will have a better understanding of how to root your legs properly when walking, how to activate your glutes, and why this is important for your overall health and wellbeing. So, if you want to improve your walking experience and avoid potential injuries, be sure to watch this video until the end. Let's get started! Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

If you are looking for some comfortable and stylish clothes for walking, I highly recommend Fioboc. Their high-tech materials are cooling and moisture wicking. The cooling-T is super comfortable. The pants are like a cross between sweats and slacks. They are so comfortable and flexible that they are perfect for exercises like walking. Check out their clothing and use Code Todd for a 12% discount. Fioboc: https://bit.ly/3mwvm5e Code: TODD (12% OFF) If you're looking for stylish and comfortable clothing that keeps you cool and comfortable even in the hottest weather, look no further than Fioboc's line of cooling t-shirts. Fioboc is a brand that understands the importance of both fashion and function, and their cooling t-shirts are a perfect example of this. First and foremost, the fabric used in Fioboc's cooling t-shirts is top-notch. It's made from a high-tech material that wicks away moisture and sweat from your skin, keeping you dry and comfortable even on the hottest days. The fabric also has a cooling effect, which means that you'll feel cooler and more comfortable even in the most sweltering temperatures. But what really sets Fioboc's cooling t-shirts apart is the style. These shirts are designed to look great on anyone, with a variety of colors and designs to choose from. Whether you prefer a classic, understated look or something more bold and eye-catching, Fioboc has you covered. And because the shirts are so comfortable, you'll find yourself wanting to wear them all the time, whether you're out for a run, hanging out with friends, or just running errands.

Learn to coordinate your core to improve the way you walk and your overall body function. Strengthening and stretching alone won't do it. Strengthening the Core Won't Fix Your Walk-This Will. In this video I show 5 simple exercises that will help you coordinate the core muscles to fix your gait and keep you spine and other joints aligned. Strengthening the core is a common therapist treatment for many types of chronic pain as well as walking technique issues like duck feet. But is it really the fix? Many people who have clearly strong muscles suffer from chronic back pain, poor posture, duck feet, knee issues and more. I believe the real problem is faulty coordination of the core muscles in the waist and the hips. Since we don't have to work against gravity when standing up, only a limited amount of functional strength is needed, no more that would be present in any healthy individual. One of the 13 Essential Principles of Tai Chi is Coordinate Upper and Lower. This means the upper core (waist muscles) and lower core (hip muscles). There are precise ways these muscles should interact with one another, but many people do not find the correct way to make them interact. The Walking Code teaches the 8 fundamental patterns we should be using to coordinate the core muscles. In this video I show 5 simple exercises that help you practice the fundamental patterns used in normal gait and posture. Simply strengthening muscles will not fix the problems associated with poor walking technique any more than it would help you become a better salsa dancer. The problem is about the pattern of movement, not muscle strength. Now, if you have had an injury or surgery, or been incapacitated so that your muscles have severely weakened, you may indeed need some strengthening exercises to bring you back up to normal functional strength. So, do your physical therapy exercises. But if you want to find the root cause of the problem, you have to look at the way you are coordinating your muscles. Walking Code Ebook This book will help you navigate The Walking Code Course in the order that is most effective for applying the information to your walking technique. https://www.movementsphere.com/the-walking-code-book Clothing for Walking: If you are looking for some comfortable and stylish clothes for walking, I highly recommend Fioboc. Their high-tech materials are cooling and moisture wicking. The cooling-T is super comfortable. The pants are like a cross between sweats and slacks. They are so comfortable and flexible that they are perfect for exercises like walking. Check out their clothing and use Code Todd for a 12% discount. Fioboc: https://bit.ly/3mwvm5e Code: TODD (12% OFF) Subscribe to the Walking Code Course by going to my website Visit my website: https://www.movementsphere.com/todd-martin-md Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Improve your balance and walking technique with these simple but powerful exercises. Best Exercise for Balance and Walking-Exercises that strengthen your muscles won't help your balance unless they teach your muscles how to coordinate with each other in the proper way. Balance and stability with walking requires a clear pattern of coordination between all of your core muscles. In this video I will demonstrate one of the best exercises for balance and to reduce the risk of falling. It will also help you with your posture and walking technique. If you can perform this exercise, you can walk with perfect posture and balance. It will just take a little practice. As I go through the exercise, it will also help you understand important core movements like tucking the pelvis, using your glutes the right way, and keeping your spine vertical as you walk. This is a Tai Chi exercise demonstrated with Walking Code core movement understanding. You will be able to place your heel lightly with less impact on your hips and knees. This exercise also helps prevent over-pronation of the foot. Contained in the Video: How to fix anterior pelvic tilt How to fix duck feet Can you fix duck feet How to tuck the pelvis How to use the glutes walking How to use the hip flexors walking How to walk properly Walking Code Ebook This book will help you navigate The Walking Code Course in the order that is most effective for applying the information to your walking technique. https://www.movementsphere.com/the-walking-code-book Clothing for Walking: If you are looking for some comfortable and stylish clothes for walking, I highly recommend Fioboc. Their high-tech materials are cooling and moisture wicking. The cooling-T is super comfortable. The pants are like a cross between sweats and slacks. They are so comfortable and flexible that they are perfect for exercises like walking. Check out their clothing and use Code Todd for a 12% discount. Fioboc: https://bit.ly/3mwvm5e Code: TODD (12% OFF) Subscribe to the Walking Code Course by going to my website Visit my website: https://www.movementsphere.com/todd-martin-md Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk Properly without Looking at the Ground with Todd Martin MD. In this Walking Code video, I answer the most frequent question I have been getting lately, how can you walk without looking at the ground? I am amazed at how often I have been getting this question based on people watching my Top 10 Walking Tips video where I recommend walking with the head up and level to the ground and the eyes forward. This is an important question, especially for seniors who may have balance issues and are at risk of falling. Normal posture, whether standing or walking, uses a vertical spine with the neck also up and elongated. A bent neck will cause misalignment, strain, and early wear-and-tear. That does not mean we can't look down in certain instances, like coming up to a staircase, or hiking on rugged terrain. But those are exceptions, not the rule. In most modern environments, we have relative predictability of the basic nature of the ground in front of us. I will show you how the body naturally adapts the gait to the surface underneath us without having to look at it. It is more important to keep the spine aligned and have visual awareness of what is in front of us. That can't be done while looking at the ground. If you have balance issues, then you should look at the ground if you feel you need to, but that is not normal walking technique. If you do have issues, it would be advisable to talk to your doctor or a therapist so you can have balance testing done which might indicate the need for a gait aid like a cane or walking. Walking Code Ebook This book will help you navigate The Walking Code Course in the order that is most effective for applying the information to your walking technique. https://www.movementsphere.com/the-walking-code-book Clothing for Walking: If you are looking for some comfortable and stylish clothes for walking, I highly recommend Fioboc. Their high-tech materials are cooling and moisture wicking. The cooling-T is super comfortable. The pants are like a cross between sweats and slacks. They are so comfortable and flexible that they are perfect for exercises like walking. Check out their clothing and use Code Todd for a 12% discount. Fioboc: https://bit.ly/3mwvm5e Code: TODD (12% OFF) Subscribe to the Walking Code Course by going to my website Visit my website: https://www.movementsphere.com/todd-martin-md This course will take you from beginning to end through The Walking Code System that will help you learn how to move from your core, using hidden secrets from the art of Tai Chi that I have analyzed and applied so you can use them in your daily life. Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

5 Arm Swing Variations That Reveal Your Posture, Persona, and Potential Health Issues. Walking is one of the best exercises and it is also how most people get around. One of the easiest ways to tell if your walking technique is correct is to look at your arm swing. Variations in arm swing can reveal poor posture, lack of confidence, or even vulnerability to specific health issues. I will look the characteristics of normal, optimal, arm swing and then look at 5 variations and what they mean. Normal Walking Arm Swing-associated with good posture, confidence, and low impact on the joints No Arm Swing-Associated with slouching posture, can signify timidness and lack of confidence. It also can cause neck and back pain issues Exaggerated Arm Swing-Throwing the arms too far forward and back can be a sign of poor posture. It also can cause strain on the back and heavy heel strike. The heavy heel strike can damage the knees and cause knee pain. Out and Away-Duck foot walking is one of the most common walking variations, and you can see it not only in the feet, but in the arms. It causes the shoulders to roll forward, compressing the rotator cuff tendons, potentially leading to chronic shoulder issues. No Arm Swing-Associated with a forward bend is associated with frail and elderly people or people with conditions like Parkinson's disease. Bent Elbows-Bending at the elbows is associated with power walking. It isn't just because of walking fast. It is related to how the hip action interacts with the rotation of the waist. I don't go into this in detail in this video because it is complex. I describe it more in detail in my video on power walking, which I will link here. Walking Code Ebook This book will help you navigate The Walking Code Course in the order that is most effective for applying the information to your walking technique. https://www.movementsphere.com/the-walking-code-book Clothing for Walking: If you are looking for some comfortable and stylish clothes for walking, I highly recommend Fioboc. Their high-tech materials are cooling and moisture wicking. The cooling-T is super comfortable. The pants are like a cross between sweats and slacks. They are so comfortable and flexible that they are perfect for exercises like walking. Check out their clothing and use Code Todd for a 12% discount. Fioboc: https://bit.ly/3mwvm5e Code: TODD (12% OFF) Subscribe to the Walking Code Course by going to my website Visit my website: https://www.movementsphere.com/todd-martin-md This course will take you from beginning to end through The Walking Code System that will help you learn how to move from your core, using hidden secrets from the art of Tai Chi that I have analyzed and applied so you can use them in your daily life. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Prevent Locking Your Knees and Hips When Standing to Avoid Health Issues on the Job. Presented by Dr. Todd Martin. Locking the knees and hips is a common practice for those who stand for long periods. This is especially true at work. This practice puts stress and pressure on the joints, misaligns the spine, and reduces fluid movement of the arms. The overall result is an increase risk of injury, pain, and loss of ability to work. This is bad for both employees and employers. It contributes to both absenteeism and presenteeism. As a whole, it costs the country billions of dollars, and it is preventable. I will share my quick tips for how to keep your knees and hips unlocked and keep your body mobile while you are at work. This could save your joints and your job. Learn how to stand correctly for long periods without knee pain. This tips apply principles from Tai Chi and from The Walking Code. Thanks for Cathy Sitek for inviting me to share my thoughts on this subject. She works in cooperation with the National Safety Council, and they are doing a major educational push to reduce the impact of MSD (Musculoskeletal Disorders) in the workplace. Of course, this type of issue can occur just as easily outside of work if you stand for long periods. EBOOK: Make sure to get a copy of my Ebook to make is super easy to follow along with the videos: https://www.movementsphere.com/the-walking-code-book Key Tips: 1. Stand with Your Feet Shoulder Width Apart 2. Soften Your Knees 3. Allow Your Body to Rotate Fluidly Around the Spine 4. Use Your Lower Abs to Tuck the Pelvis and Release the Knees 5. Hollow the Chest and Round the Back. This is one of the Essential Principles of Tai Chi, and it will help insure you are in an active position with your arms moving from your core, not from your shoulders. The same principles that lock your knees when standing can lead to locked knees when walking. I talk about this all the time in my other videos, so if you are prone to locking your knees, check out my Walking Code videos for the best tips out there on how to move properly from the Core. Clothing: If you like the cool T-shirt and jacket I am wearing in the video, they are from Fioboc. If you're looking for stylish and comfortable clothing that keeps you cool and comfortable even in the hottest weather, look no further than Fioboc's line of cooling t-shirts. Fioboc is a brand that understands the importance of both fashion and function, and their cooling t-shirts are a perfect example of this. First and foremost, the fabric used in Fioboc's cooling t-shirts is top-notch. It's made from a high-tech material that wicks away moisture and sweat from your skin, keeping you dry and comfortable even on the hottest days. The fabric also has a cooling effect, which means that you'll feel cooler and more comfortable even in the most sweltering temperatures. Shop for your Fioboc clothing with this link and put in Promo Code "TODD" to get your exclusive Walking Code 12% Discount. Fioboc: https://bit.ly/3mwvm5e Code: TODD (12% OFF) Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Use the Lower Abs to Prevent Knee Pain. The lower abs help tuck the pelvis to keep it level. The lower abs rotate the lumbar spine and pelvis in the direction of the standing leg after we place the heel on the ground. This helps to line the center of gravity up over the leg when done properly. This helps keep the knee and ankle aligned, preventing wear and tear. We activate the lower abs on only one side at a time. We activate it on the side of the leg that is taking the weight and at the same time we deactivate it on the side of the leg that is about to swing. Proper use of the lower abs in this way is essential to healthy walking technique and any other activity we do when standing up. It is key for Tai Chi practice and dancing. This will also help prevent the arch from collapsing, which can result in flat feet, plantar fasciitis, posterior tibial tendonitis, bunions, and hammertoes. Visit my website: https://www.movementsphere.com/todd-martin-md Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk-Master the Core. There are many wrong ways to walk, but the source of the problem is always going to reside in the core, meaning the muscles in the waist and the hips. These muscles control the movements of the legs. In this video I will examine the most important aspects of core movement during each of 3 phases of gait. Phase 1-Loading Response. This is when we change the weight onto the front foot after heel placement. The key core action to change weight correctly is the use of the lower abs which wind the hip and knee out into the correct position with the center of gravity aligned over the leg. The lower abs also tuck the pelvis so that there is no tilt in the pelvis by the time the forefoot hits the flat position. Phase 2-Swing Through. The swing through begins after the conclusion of loading response and marks the beginning of single leg stance. The key to proper swing through is to activate the hip muscles correctly to pull the body forward. Avoid trying to push the body forward from behind. The other key is to make sure the momentum of the swing through ends with the foot off the ground, not with the heel crashing into the ground. If you lean forward or have an anterior pelvic tilt, you will crash into the foot. The initial crash itself is harmful, but even more important is the fact that you will not be able to activate the lower abs to control the weight change, which I described in the previous phase. Phase 3=Terminal Swing. This is the stage after the end of mid swing where we need to bring the heel down. This should be done using rotation of the waist. When walking forward, we rotate the upper waist forward on the side of the swing leg and that will bring the heel down softly, which should be followed by using the lower abs to change the weight. While not described in the video, it you intend to turn in the direction of the swing leg, the lower abs will initiate the movement. If you perform these core movements correctly, this should help you to correct any problems with your gait. Help duck foot walking, bouncing, plantar fasciitis, back pain, knee arthritis, patellofemoral syndrome. This is assuming that your body structure is intact. Abnormal walking over time can change the structure of the body, causing physical changes like being knock-kneed, bow legged, or the feet turned out due to twisting of the bone. Also, worn out cartilage in the knees or tendons in the feet can create structural changes that may not be correctable once they occur. The goal is to fix walking issues before this takes place. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Sign Up for The Walking Code Online Course Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk Properly-3 Steps to Keeping Vertical Posture and a Neutral Pelvis. In this follow up to my 5 Easy Walking Tips video, I will go more into depth on how to maintain vertical posture and avoid anterior or posterior pelvic tilt when standing and walking. The key to walking properly with vertical posture is in the movement of the core. We have to coordinate the rotation of the upper waist with rotation of the lower waist and the action of the hip joints. There are a fixed number of patterns of core movement that lead to vertical posture. Deviations from these patterns will lead to misalignments of the spine and other joints, like forward leaning, anterior pelvic tilt, posterior pelvic tilt, and duck feet. Leaning forward from either the spine or the pelvis will lead to a heavy heel strike and increased stress on the joints. This lesson is part of The Walking Code by Dr. Todd Martin. This is a unique analysis of posture and gait based on more than 2 decades of analysis of and practice of Argentine tango and Tai Chi. Both of these movement forms use exactly the same patterns of movement when done correctly. The same patterns of movement can be applied to our daily activities like walking, climbing stairs, and any other activity performed while standing on 2 feet. Walking with proper posture can prevent back pain, plantar fasciitis, knee pain, and many other common conditions. There are so many chronic pain conditions for which medicine has no long term fix. That is because the cause is poor body mechanics, and doctors and therapists do not have a good system for either analyzing or fixing poor body mechanics. That is why, even though I am a physician, I have learned from my decades as a professional tango dancer and instructor as well as more than a decade of Tai Chi practice. I have used my analysis to create a system of movement that can help anyone to move more fluidly, with more confidence, and with lower impact on the joints. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Links How to Use Rotation to Move Forward and Not Lean https://youtu.be/l-79vr1DV9M How to Walk Getting Started https://youtube.com/playlist?list=PLF2v-baAV4mB97G2p-8lhEW4DVFP05vCM Proper Walking Foot Placement https://youtu.be/2vQP0nJT76Q Duck Foot Walking=-Difference between powering with the standing leg vs the swing leg https://youtu.be/4SjryYXaevg Forefoot vs Heel Strike Walking Debate with Dr. Todd Martin and Mark Hendricks from Grown and Healthy https://youtu.be/5xf2zy7n90Q Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

These 5 tips will help you walk with proper posture, more confidence, and lower impact on your joints. Don't fall for incorrect walking tips like trying to lean forward which are a mistake. Poor walking technique can lead to back, hip, knee, and foot pain. Most people are unaware when the way they walk is the cause of their pain. You can improve the way you walk in the same way you would learn a new dance. Not everyone walks with great technique, just like not everyone has great dance technique. Because no one ever gets instruction on how to walk, people just don’t know when it’s a problem. You can use the basic tips in this video to determine if you may have a walking problem. It’s also important to understand when you are getting good information about how to walk and when you are not. There are some highly promoted videos on YouTube recommending ideas like leaning forward to walk, or walking forefoot first instead of heel first. These ideas are based on faulty logic, and I will explain why. Sign up for the new Walking Code Online Course, launching on 10-1-23. Check out the super pre-release deal which is available only to those enrolled by 09-30-23. https://www.movementsphere.com/the-walking-code-online-course-2 Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Tip #1-Vertical Posture We should stand and walk with vertical posture. There should not be a forward or backward lean at all, not even a slight lean. Walking forward, backward, or in any direction requires using a pattern of rotation of the abdominal core combined with actions from the hip muscles. Tip #2-Arm Swing The arms should swing forward in a straight line and on the opposite side as the leg swing. The right arm should go forward with the left leg and the left arm forward with the right leg. The arms should not swing across the front or back of the body. They also should not swing straight back behind the body. The arm should drop back in a relaxed manner to be even with the torso on the back swing. Variations in arm swing reflect variations in rotation of the core. These variations result in an irregular path of travel of the spine and added stress on the joints. If your arms are swinging sideways, it means there are sideways forces acting on your joints and this causes added stress on the joints. Tip #3-Feet Face Forward The feet should face straight forward when we walk. There should not be a significant turnout in the feet, referred to as out toeing, or duck feet. Walking with the feet out can add stress on the ankles and arch of the foot, causing them to collapse. It is also associated with posture changes that can cause stress on the back and other joints. Walking with your feet turned out could make you more susceptible to plantar fasciitis or posterior tibial tendonitis. Tip #4-Gentle Heel Placement The first part of the foot to contact the ground when we step normally is the heel. The foot should then roll forward into the flat foot position. Many people walk with to hard of a heel strike because they push off, lean forward, or have an anterior pelvic tilt. This can result in knee pain as well as pain in the back, hip, and feet. YouTube has some highly ranked videos by Bob and Brad and Grown and Healthy promoting using a forefoot or midfoot strike to walk instead of placing the heel. There is no evidence for this whatsoever Tip #5 will be discussed in the video. Links How to Use Rotation to Move Forward and Not Lean https://youtu.be/l-79vr1DV9M How to Walk Getting Started https://youtube.com/playlist?list=PLF2v-baAV4mB97G2p-8lhEW4DVFP05vCM Proper Walking Foot Placement https://youtu.be/2vQP0nJT76Q Duck Foot Walking=-Difference between powering with the standing leg vs the swing leg https://youtu.be/4SjryYXaevg Forefoot vs Heel Strike Walking Debate with Dr. Todd Martin and Mark Hendricks from Grown and Healthy https://youtu.be/5xf2zy7n90Q 00:00 Rethink the way you walk 00:30 Bob and Brad Walking Video 01:15 This is Puzzling 01:55 5 Easy Tips Intro 02:41 Tip 1-Vertical Posture 04:00 Tip 2-Arm Swing 04:36 Tip 3-Feet Face Forward 06:18 Tip 4-Gentle Heel Placement 10:00 Tip 5-When to Commit Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Improve your walk-how to work the lower abs. In this first exercise of a three part series we work we focus on engaging the lower abs correctly when walking. This can be hard to feel normally since there is no resistance when walking on flat ground. This exercise will make you work the lower abs more forcefully which should increase your conscious awareness of what they are doing. We also will look at two different rotations of the upper abs and how the affect the direction of your step. This will improve your posture, work your lower abs and hip flexors. It will Teach you how to avoid leaning forward with walking or having an anterior pelvic tilt. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk-Fix Common Walking Mistakes. Practice this movement pattern to improve the way you walk. Correct comment mistakes like heavy heel strike, duck feet, leaning forward, and anterior pelvic tilt. Learn how to use your core muscles in your abdomen and hip to walk smoothly with proper alignment of your spine and lower impact on your joints. It is important to correct walking mistakes as early as possible because the lead to wear and tear on the joints that can cause plantar fasciitis, knee arthritis, chronic back pain, and more. IF you notice your heel strike is loud, or if you have recurrent pain in your feet, knees, hips, or back that was not the result of an injury, you likely have issues with your walking technique that can be corrected. If you watch just one walking technique video this year, you aren't watching enough of my walking technique videos. You should watch all of them, but this video will really help getting you moving in the right direction. If you can practice these simple tips, you should be able to walk more comfortably, more fluidly, and with more confidence. This video shows how to walk for men and how to walk for women. The technique in the core should be the same. I will also dispel some common myths about walking correctly. Do you have Dead Butt Syndrome (gluteal amnesia). No you don't. Your glutes did not forget how to fire. You are just using the wrong pattern of core movement to walk, and you can fix it by correcting the pattern, just like learning a dance. Should you squeeze your glutes to walk correctly? No. Squeezing muscles just creates unwanted and unnecessary tension. Why would you want to be tense when you walk? You should learn how to flow, not tense up. Is heel strike bad for you? If you watch the most popular YouTube videos on how to walk, you would think that there was a consensus that people should not walk with a heel strike. Don't believe your lying eyes. Everyone you see walks with a heel strike, so you should be very skeptical when someone on YouTube is telling you that everyone in the world is doing something wrong. Heel strike is normal, but many people do it incorrectly. I will show you in this video how to place the heel properly so you do not hurt your joints or your back. Learn the correct pattern of core movement to perform three critical phases of gait. How to place the heel properly. How to bring down the forefoot with low impact and proper alignment (loading response). How to generate the correct movement for the swing phase of gait (early stance and midstance). Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Quick hack to fix posture and walking technique. This simple exercise will help fix duck feet, anterior pelvic tilt, and slouching. Coordinate your upper and lower abs properly with the hip muscles to keep vertical posture. Most posture and walking issues are caused by improper coordination between the three elements of the core. This coordination is necessary also to walk correctly, reducing impact on the heel and keeping the joints properly aligned. When not done correctly, people develop problems like plantar fasciitis, patellofemoral syndrome, knee arthritis, hip arthritis, lower back pain, and a variety of other medical issues related to poor posture and walking technique. This simple exercise uses a common Tai Chi position (Brush Knee) as the the starting point. The key is to maintain vertical posture with no forward lean in the initial position. The rear leg hip should be actively extended using the glutes. When the right leg is back, the upper abs are rotating forward on the right and the lower abs are rotating back on the right. The lower abs on the right also tuck the pelvis on the right. If you are tipped forward, you are probably not engaging the lower abs on the right. This is a Walking Code exercise to help you fix your posture and walking technique. There will be a series of videos using simple exercises to help with the coordination of the three elements of your core. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Quick hack to fix posture and walking technique. This simple exercise will help fix duck feet, anterior pelvic tilt, and slouching. Coordinate your upper and lower abs properly with the hip muscles to keep vertical posture. Most posture and walking issues are caused by improper coordination between the three elements of the core. This coordination is necessary also to walk correctly, reducing impact on the heel and keeping the joints properly aligned. When not done correctly, people develop problems like plantar fasciitis, patellofemoral syndrome, knee arthritis, hip arthritis, lower back pain, and a variety of other medical issues related to poor posture and walking technique. This simple exercise uses a common Tai Chi position (Brush Knee) as the the starting point. The key is to maintain vertical posture with no forward lean in the initial position. The rear leg hip should be actively extended using the glutes. When the right leg is back, the upper abs are rotating forward on the right and the lower abs are rotating back on the right. The lower abs on the right also tuck the pelvis on the right. If you are tipped forward, you are probably not engaging the lower abs on the right. This is a Walking Code exercise to help you fix your posture and walking technique. There will be a series of videos using simple exercises to help with the coordination of the three elements of your core. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk for Men and Women. This simple exercise will help fix duck feet, anterior pelvic tilt, and slouching. Coordinate your upper and lower abs properly with the hip muscles to keep vertical posture. Most posture and walking issues are caused by improper coordination between the three elements of the core. This coordination is necessary also to walk correctly, reducing impact on the heel and keeping the joints properly aligned. When not done correctly, people develop problems like plantar fasciitis, patellofemoral syndrome, knee arthritis, hip arthritis, lower back pain, and a variety of other medical issues related to poor posture and walking technique. This simple exercise uses a common Tai Chi position (Brush Knee) as the the starting point. The key is to maintain vertical posture with no forward lean in the initial position. The rear leg hip should be actively extended using the glutes. When the right leg is back, the upper abs are rotating forward on the right and the lower abs are rotating back on the right. The lower abs on the right also tuck the pelvis on the right. If you are tipped forward, you are probably not engaging the lower abs on the right. This is a Walking Code exercise to help you fix your posture and walking technique. There will be a series of videos using simple exercises to help with the coordination of the three elements of your core. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to walk with knee arthritis, or prevent it in the first place. Extended video with gait training exercise included. Knee arthritis is a painful condition affecting many older adults. It frequently leads to knee replacement surgery. One of the major causes of osteoarthritis of the knee is wear and tear from excessive stresses placed on the joint. Since most people with arthritis never had an injury, this excessive stress is likely to come from everyday walking. Many people walk in ways that cause abnormal stress on the knee joint, especially the medial, or inside, portion of the joint. I believe that proper walking technique can prevent knee arthritis, otherwise every older person would have it, but they don't. We can fix the way we walk and reduce our risk. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Many studies are being done to assess whether different gait (walking) modifications can reduce the stress on the inside of the joint caused by the Knee Adductor Moment (KAM). The KAM is the force of inward rotation of the tibia on the femur that occurs after the foot impacts the ground. Higher KAM leads to increased knee pain and more rapid advancement of knee arthritis. One gait modification being studied is turning the feet out, or what we know as Duck-Foot walking. Turning the feet in, or In-Toeing is also being studied. Duck-foot walking is generally seen as unhealthy, so could this possibly be helpful for people with knee arthritis? The studies do indicate reduced KAM during early stance with people with knee arthritis, but in my personal opinion it is because they were not walking correctly in the first place. Walking with Duck-Feet may be a less-bad option than what there were doing before. In this video I show my recommendation for how to walk with the feet facing forward with low impact and KAM. We do this by using the lower abs correctly. The lower abs help to move the knee out as the weight is transferred. This will reduce the stress on the knee joint. This should reduce knee pain with walking. Learning to use the core properly is probably harder than telling someone to just turn the feet out, but for people who are willing to work at something, I think this is a good approach. More importantly, this is the way to learn to walk BEFORE you get knee arthritis because once your knee is worn out and the structure changes, it may be impossible to walk normally. So, practice the exercises in this video to help you walk properly before you develop knee problems. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to walk with knee arthritis, or prevent it in the first place. Extended video with gait training exercise included. Knee arthritis is a painful condition affecting many older adults. It frequently leads to knee replacement surgery. One of the major causes of osteoarthritis of the knee is wear and tear from excessive stresses placed on the joint. Since most people with arthritis never had an injury, this excessive stress is likely to come from everyday walking. Many people walk in ways that cause abnormal stress on the knee joint, especially the medial, or inside, portion of the joint. I believe that proper walking technique can prevent knee arthritis, otherwise every older person would have it, but they don't. We can fix the way we walk and reduce our risk. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Many studies are being done to assess whether different gait (walking) modifications can reduce the stress on the inside of the joint caused by the Knee Adductor Moment (KAM). The KAM is the force of inward rotation of the tibia on the femur that occurs after the foot impacts the ground. Higher KAM leads to increased knee pain and more rapid advancement of knee arthritis. One gait modification being studied is turning the feet out, or what we know as Duck-Foot walking. Turning the feet in, or In-Toeing is also being studied. Duck-foot walking is generally seen as unhealthy, so could this possibly be helpful for people with knee arthritis? The studies do indicate reduced KAM during early stance with people with knee arthritis, but in my personal opinion it is because they were not walking correctly in the first place. Walking with Duck-Feet may be a less-bad option than what there were doing before. In this video I show my recommendation for how to walk with the feet facing forward with low impact and KAM. We do this by using the lower abs correctly. The lower abs help to move the knee out as the weight is transferred. This will reduce the stress on the knee joint. This should reduce knee pain with walking. Learning to use the core properly is probably harder than telling someone to just turn the feet out, but for people who are willing to work at something, I think this is a good approach. More importantly, this is the way to learn to walk BEFORE you get knee arthritis because once your knee is worn out and the structure changes, it may be impossible to walk normally. So, practice the exercises in this video to help you walk properly before you develop knee problems. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Walking right is necessary for confidence, good health, and alignment of the spine. Learn how to walk properly. This video shows how to walk for men and for women. If you walk correctly you can walk without knee pain, walk without back pain, walk without foot pain, and walk without hip pain. Walk with your spine vertical. Do not lean forward of backward. Walk with your arms swinging forward, not side to side, and not too far back. Walk with your feet facing forward. Do not walk with duck feet. Walk by placing your heel gently without locking the knee. Roll forward to the flat of your foot. Then bring your front heel down as your rear heel lifts. This video shows a walking demonstration. This video shows how to use your core muscles to walk correctly. You have to use your upper abdominal muscles, your lower abdominal muscles, and your hip muscles to walk correctly. If you use your core right, your knees and ankles will move correctly. You will walk without getting flat feet, plantar fasciitis, bunions, hammertoes, patellofemoral syndrome, knee arthritis, hip arthritis, or the many other painful conditions caused by bad walking technique. This video features highlights from The Walking Code system by Dr. Todd Martin. You can follow the links below to start your journey to more effective and pain free walking technique. Get my Walking Code EBOOK with the link below. Leave a comment if you have questions or would like to see other content on walking or body mechanics. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to walk up stair with good posture and without pain in your knees. Use the right timing of your glutes and proper motion of your waist to walk up stairs without knee pain. Many people get pain in their knees from walking up stairs. Some Youtube instructors advise people to bend over to reduce knee pain. Bending over is just bad posture and not good for the back. It will also make you look like a disabled elderly person. You should be able to climb stairs with good posture. This should be obvious, but I guess it is not. The problem is not knowing when to use the glutes to climb stairs and also not knowing how to use the upper and lower abs. I will link a full video on how to walk up stairs without knee pain below. We can also learn how to walk properly by learning this lesson of when to use the glutes when walking up stairs. Full Video on Walking Up Stairs without Knee Pain https://youtu.be/SasG3s9na1I Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

This is the secret to healthy walking with low impact on your joints and walking without knee pain. Walking without back pain. Walking without hip pain. If you learn how to walk properly your joints will be preserved until your old age. Walk without leaning forward. Walk without a hard heel strike. Learn how to use your hips when you walk. I will show how to pull with your hip instead of pushing with your hip. When people push, they lean forward when they walk and hit hard on their heel. Walking with a hard heel strike causes knee pain, foot pain, hip pain, and back pain. When you pull when you walk, you will glide and land with a low impact. This creates a walk that is confident and smooth. This will help you walk without developing plantar fasciitis and other health problems. This video will teach you the correct gait pattern. How to walk for men. Walking can help knee pain. Walking can help knee pain. Walking can help back pain. But you have to walk properly. Do not push with the glutes and lean forward. Learn how to pull forward correctly and land lightly on the heel. When we walk, we use the upper abdominal muscles, the lower abdominal muscles, and the hip muscles to control the movement. These are the three elements of the core. In this lesson I show how to use the core during the swing through phase of gait. Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk-6 Quick Tips: 1. Keep vertical posture with the eyes forward. No lean forward or backward. 2. The arms should swing straight forward on the side opposite the swing leg and then drop back to a neutral position. 3. Keep the pelvis in neutral position, without a forward or backward tilt. 4. The rear leg extends the body, powering the swing through. Do not power with the swing leg or you will end up duck-footed. 5. The palms should face the outside of the thighs, not the front. 6. Feel facing forward with a gentle heel placement and roll forward. Sign up for the new Walking Code Online Course, launching on 10-1-23. Check out the super pre-release deal which is available only to those enrolled by 09-30-23. https://www.movementsphere.com/the-walking-code-online-course-2 Proper walking technique is critical to maintaining health of the spine and other joints. There are very many patterns of walking that place extra strain on the body. These 5 tips can help you get started analyzing you own walking patterns so you can see if any improvements are needed. Poor walking technique is often unrecognized because it can take years for damage to occur and for symptoms to develop. Some of the problems that can be caused are plantar fasciitis, bunions and hammer toes, neuromas, ankle tendon dysfunction, patellofemoral syndrome, knee arthritis, hip arthritis, IT Band Syndrome, and chronic lower back pain. My channel focuses on teaching you exactly how to control your core to optimize the way you walk and perform other activities. My system is called The Walking Code. I developed this system based on my medical experience as a physician for 25 years, but more importantly from the knowledge I have gained from teaching dance for over 2 decades and practicing Tai Chi for over a decade. These three practices have blended together to form The Walking Code. #TheWalkingCode #ToddMartinMD #shorts Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

How to Walk for Men vs Women-Variations in Masculine and Feminine Walking Styles with Todd Martin MD. In this video I break down differences between a variety of masculine and feminine walking styles. How to make your walk more masculine for men. How to make your walk more feminine for women. I also look as the most common style that is considered neutral or unisex. This neutral style is confident and purposeful while also keeping the spine and other joints properly aligned. It is good for both men and women. How to walk properly to reduce knee pain and back pain. I show examples of Sanjay Dutt walking in a masculine style. I show Priscilla Ricart walking in a feminine style. I demonstrate the most healthy way to walk. Feminine walking styles have several common characteristics. 1. Hip Sway-This is the up and down sway of the hips in the vertical plane that is most commonly viewed as beautiful and feminine. 2. Hip Swivel-This hip movement rotates forward and back in the horizontal plane. It is mostly done by women,, and probably those who tend to wear heels. It is also the characteristic I see most commonly with men who want to walk like women or do in unintentionally and send me messages to help them fix it because people make fun of them. 3. Arm swing is often angled out away from the body, possibly helping to clear wide hips. Alternatively, the arm swing can be angled inward behind or in front of the body. The final common arm swing characteristic is a prominent backward arm swing, as much or more than the forward component. 4. Leg position is often more narrow, brushing the knees as the legs pass. Fully stepping with the feet in line or even across is seen as feminine but more of an affectation of runway models than something you will see with women outside the catwalk. Masculine Walking characteristics are not as common as feminine ones. The neutral or unisex walk could be considered to be masculine. It is the style of most men who have a healthy walk, and most women also, when they are not trying to appear more feminine. This walk has the following characteristics: 1. Vertical posture with no forward of backward lean 2. Arm swing directly forward, not at an angle, and not coming back significantly behind the body. 3. No perceptible hip sway or swivel. The pelvic rotation is just enough to swing the leg forward and does not appear exaggerated. 4. Pelvis is in a neutral position, not tilted forward or back. 5. Feet are facing forward. Alternate masculine characteristics: 1. Walking with duck feet (the feet pointed out). This is common in both men and women but will make women appear less feminine if they do it. 2. Wider separation of the legs. This is what people imitate when they say they are walking like John Wayne, even though he didn't walk that way. 3. Tilt of the shoulders. Instead of swaying the hips, some men who are trying to walk with "swagger" will tilt the shoulders down on the side of the swing leg. However you walk, it is important to keep your spine and other joints aligned at all times to prevent back pain, hip pain, knee pain, and foot pain. There are many painful conditions that can be triggered by poor walking technique. Plantar fasciitis. Bunions and hammertoes. Ankle tendonitis. Metatarsalgia. Neuromas. Knee arthritis. Patellofemoral pain syndrome. Hip arthritis. Chronic back pain. Use the tips in this video to walk properly and avoid these conditions. 00:00 Introduction 01:24 Neutral Walking Style 03:00 Feminine Walking Style 06:10 Masculine Walking Style Get Your Walking Code Ebook https://www.movementsphere.com/the-walking-code-book Visit my website: https://www.movementsphere.com/todd-martin-md Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join