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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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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