A symmetrical gait is the most efficient and healthy way for the human body to move. Gait refers to your walking pattern, and symmetry describes the equal use of both the left and right sides of the body during that pattern. When you walk with good symmetry, your body expends the least amount of energy, and the forces of movement are evenly distributed across your joints. Understanding the components of a balanced walk and the potential consequences of imbalance is the first step toward promoting better movement and reducing the risk of strain over time.
Components of Symmetrical Gait
Good walking symmetry requires the close matching of both spatial and temporal parameters between the two lower limbs. Spatial parameters relate to distance, while temporal parameters relate to the timing of the gait cycle. The ideal is to have a ratio close to 1.0 when comparing the measurements of one leg to the other.
A primary spatial component is equal step length, which is the distance between the heel strike of one foot and the heel strike of the opposite foot. Temporal symmetry involves time-based measurements, including the stance phase (foot in contact with the ground) and the swing phase (foot airborne). For good symmetry, the duration of the stance phase on the left leg should closely match the right, and the same should be true for the swing phase duration. Minimizing medial-lateral sway, the side-to-side movement of the body’s center of mass, also contributes to an efficient walk.
How Asymmetry Affects Body Mechanics
When gait symmetry is compromised, the body must work harder to propel itself forward and maintain balance, leading to a measurable increase in metabolic cost. For instance, a step time asymmetry of 42 percent has been shown to require approximately 80 percent more metabolic power compared to a symmetric gait.
Asymmetry also creates uneven loading on the joints and soft tissues throughout the body. When one side bears a disproportionate amount of force, it can lead to uneven wear and tear, particularly in the lower back, hips, and knees. This uneven distribution forces muscles to compensate, which may contribute to the development of overuse injuries over time. The lack of symmetry can also compromise dynamic balance, increasing the risk of falls.
Underlying Reasons for Imbalance
Walking imbalances often develop from the body attempting to avoid pain or compensate for a physical limitation. Acute or chronic pain frequently causes a person to instinctively spend less time bearing weight on the affected side, resulting in a noticeable limp and temporal asymmetry. This pain-avoidance pattern can persist even after the initial injury has healed, becoming a habitual way of walking.
A history of injury, such as an ankle sprain or knee surgery, can lead to muscle weakness that disrupts the gait cycle. For example, weakness in the gluteus medius muscle, which stabilizes the pelvis when standing on one leg, can cause the pelvis to drop on the opposite side during the stance phase, forcing compensatory movements. Long-term postural issues or lifestyle factors like prolonged sitting can also contribute to muscle imbalances that alter walking mechanics.
Strategies for Improving Gait Symmetry
Improving walking symmetry often begins with targeted exercises designed to address underlying muscle weaknesses and control issues. Specific exercises focusing on single-leg balance and core stability are effective, as they challenge the body to stabilize the pelvis and trunk during the single-limb support phase. Examples include single-leg standing, side planks, and resistance band exercises like side-stepping to strengthen the gluteus medius.
Conscious monitoring of the walking pattern is also a helpful tool for improvement. Using a treadmill or video feedback allows an individual to observe and correct noticeable deviations in step length or timing. Choosing appropriate footwear, or using orthotic devices if recommended, can provide the necessary foundation for a more balanced foot strike. For persistent or complex asymmetry, seeking an assessment from a physical therapist is recommended to identify specific deficits and implement a comprehensive gait training program.