SCAN THE CARDIO section of your gym, and you’ll see a smattering of regulars hitting their treadmill runs, while even more people embark on short warm-up strolls at lower speeds. More and more lately, you very likely might find some of those gym-goers facing the opposite direction to the consoles of their machines. Are they really walking… backwards?
The practice has a white-knuckle grip on FitTok lately. Creators who have been sharing clips of themselves on treadmills facing the wrong direction have touted the practice for its joint health and balance-improving benefits. But you can’t believe everything you see online.
The question is, will reversing your step really be the miracle cure to creaky joints and clumsiness all these influencers, runners, aggressively-online doctors, and fitness fanatics are claiming?
The exact answers are (of course) a bit more complicated than the bold claims you’ll see being made online. We asked Kyle Sanchez, P.T., D.P.T., C.S.C.S., at Bespoke Physical Therapy if all those backwards steps are worth doing—or if the trend is just misdirected social media hype.
What Are the Benefits of Walking Backwards?
Walking backwards is a very common practice in the rehabilitation world. Physical therapists use the practice to restore function to individuals after knee injuries or surgeries, or those dealing with knee osteoarthritis.
The movement of walking backwards unloads pressure from the front aspect of the knee, Sanchez says, while still strengthening major muscle groups like the quadriceps and hamstrings.
Limited studies show that walking backwards might help improve balance and coordination through motor system proprioception, too—but, more research needs to be done before citing that as a definitive benefit of the practice. Of course, this type of movement is a form of cardio just as much as when you face forward, meaning it provides heart-healthy benefits the same way regular walking does.
Do You Need to Start Walking Backwards?
“Need” is relative in this scenario.
“If you are able to load your knees without increased pain, sticking to traditional strength training exercises such as squats and lunges are just as effective,” Sanchez says. These types of exercises will help the performance of the knee and ankle just as much as backwards walking does.
If you are dealing with knee pain, though, you can try walking backwards for about five to 10 minutes three times per week, Sanchez says. If you choose to do so outside, make sure you’re in a non-congested area—meaning somewhere you’re not likely to run into any other humans, trees, cars, and buildings. Or, take a guide with you to ensure you don’t run into (or step off of) anything.
If your goal is to improve knee function for athletic performance, try adding a bit of resistance. Use a waist strap to latch yourself onto a sled, and pull it while walking backwards. Power against a non-moving treadmill, or add a bit of incline. All of these things will help progressively overload the knee joint, Sanchez says.
The final verdict? You can absolutely add walking backwards to your fitness routine. It might not turn you into an indestructible super athlete like some online hype-men might claim, but it’s not dangerous (if you’re smart about where you’re going) and might even have some joint health benefits.
Sanchez is level-headed about the practice: “Backwards walking is something that can be added to your normal routine if you are looking to decrease knee pain, challenge different muscle groups, or enhance overall balance and coordination,” he says.
