A natural gait is the unique walking pattern specific to an individual’s body. It is a complex, coordinated series of movements involving the nervous and musculoskeletal systems. Each person develops a style that is most economical for their anatomical structure, defined by rhythmic movements of the limbs and trunk that move the body’s center of gravity forward with minimal energy.
Components of the Gait Cycle
A single, complete step is known as the gait cycle, beginning when one foot contacts the ground and ending when that same foot touches down again. This cycle is divided into two primary phases: the stance phase and the swing phase. The stance phase makes up about 60% of the cycle, representing the period the foot is on the ground bearing weight. The swing phase is the remaining 40%, during which the foot is in the air moving forward.
The stance phase begins with the “heel strike,” when the heel first makes contact with the surface. This is followed by “midstance,” where the foot is flat on the ground and the body’s weight is centered directly over it. The phase concludes with “toe-off,” the moment the toes push off the ground to propel the body forward, initiating the swing phase for that leg.
Factors That Alter Natural Gait
Footwear has a direct impact on gait mechanics. Shoes with elevated heels can alter stride length and walking speed, while overly rigid shoes can increase stress on the muscles and joints of the feet and legs. A shoe’s design influences how the foot interacts with the ground, altering the body’s alignment.
Past injuries often lead to long-term changes in how a person walks. A sprained ankle or a knee injury can cause compensatory movements to avoid pain, which may persist long after the injury has healed. These adjustments can become habitual, leading to an altered gait that places undue stress on other joints and muscles.
Muscle imbalances are a contributor to gait alterations. Weakness in the core or gluteal muscles can disrupt the stability of the pelvis and trunk, affecting the body’s alignment during walking. Tightness in muscles like the hip flexors can restrict the range of motion at the hip, leading to a shorter stride and a less efficient walking pattern.
Finally, daily habits and the environment play a role in shaping our gait. Poor posture can lead to changes in body mechanics that carry over into walking. Consistently walking on hard, flat surfaces like concrete also affects gait as the body adapts to the repetitive impact. Over time, these influences can contribute to deviations from an efficient walking pattern.
Assessing Your Own Gait
You can gain insight into your gait through simple methods at home, like the shoe wear test. This involves examining the soles of a well-worn pair of shoes. An even wear pattern across the heel and forefoot suggests a neutral gait. Excessive wear on the inner edge may indicate overpronation (the foot rolling inward), while heavy wear on the outer edge can suggest supination (the foot rolling outward).
Another method is the “wet test,” which helps estimate your foot’s arch profile. To perform this, wet the bottom of your foot and step onto a surface like cardboard that will show your footprint. A print showing almost the entire bottom of your foot suggests a flat arch, often associated with overpronation. If you see only a thin strip connecting your heel and the ball of your foot, you have a high arch, which can be linked to supination. A print showing about half of the arch indicates a neutral foot type.