All Walking is Not Created Equal

When it comes to walking, most of us have a strong preference between walking outdoors, indoors, or on a treadmill. We tend to think these activities are interchangeable from a health perspective, but are they? The surfaces that we walk on change the experience of our body and the muscles that we use.

Walking overground should be powered by the backs of our legs with our torso vertical. In order to propel us forward, our muscles generate a pushing action behind us to push the ground away. On the other hand, a treadmill forces our body to do exactly the opposite, relying on a walking pattern driven by the muscles in the front of the hip and thigh to catch yourself because the “ground” is coming toward you. Therefore, treadmill walking is not the same as walking overground.

So Why Does This Matter?

For most of us, the muscles of the fronts of our hips are already shortened due to time spent sitting every day. Treadmill use encourages further shortening and overuse of...

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Let's Talk About Hamstring Stretching

Let’s talk about hamstring stretching...

The hamstrings are a large muscle group running up the back of the thigh that attach below the knee and to the base of the pelvis. Hamstring mobility is so important because walking, core stability, and the ability to get on and off the floor all depend on the positioning of the pelvis. Tight hamstrings (caused by lots of time spent sitting) keep the pelvis in a tucked position that is not great for optimal pelvic and core health. 

There are several different ways in which the hamstrings can be stretched. The most common one we see is the forward bend.

There is more than one way to perform a forward bend, however the point of a hamstring stretch is to change the length of the hamstrings. Therefore movement should be from the pelvis and not the spine.


A compensation we commonly see for tight hamstrings is an excessive rounding of the spine (picture 1). In this scenario, the spine is being over-stretched while there is not much...

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Movement Tips to Avoid Back Pain During Pregnancy

More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work (3). About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy (2).

Chronic pain is complicated and much research has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain. Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after (2).

The recommendation of daily physical activity...

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