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Walking Tips!

16 June 2017

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Benefits-of-walking

May marked Britain’s ‘National Walking Month’, but we here at HCC believe in the importance of walking no matter what month it is!  With this in mind, Mark has shared some helpful tips with us to help us maximise our walking potential!

Tip #1 – Say no to pumps!

Avoid pumps, flip-flops and flimsy sandals for long walks.  If you have a flat foot, shoes which support the arch of your foot are generally useful.  If you have an excessively high arch foot profile, shoes with a moderate heel are usually beneficial.

Tip #2 – Squeeze those butt muscles!

Possibly the most underused and weak muscle in relation to its size is the buttock or gluteal muscles.  It should play a prominent role in protecting the back and propelling you forward walking.  So, the next time you are pushing off your toes to propel yourself forward – squeeze the gluteal muscles!  You can practice this by pushing against the wall with one leg forward, off your foot and toes, knee bent and the other leg straight.  On the leg furthest away from the wall, push forward toward the wall and squeeze your buttock.

Tip #3 – Punch your way to a better walk

Often, people do not use their trunk and upper body to add to the forward momentum of walking.  As with most sporting activities, e.g. golf, tennis, boxing; the power comes from the pelvis and trunk.  To simulate this, pretend you are punching something ahead of you.  This spot should be on the same side as your punching hand.  Really put some effort into this as though you want to punch the spot with all your might.  You should find you automatically use your trunk and pelvis.  Try to integrate this into your walking motion.

Tip #4 – Stand up!

When walking, an upright posture is essential.  It is very common to see people standing or walking with a stooped posture.  Instead, think of a thread coming from the top of your head and pulling your whole spine upwards.  This should correct your posture, which will in turn help you activate your trunk muscles, which will take the pressure off your thighs and legs.

Tip # 5 – Suck it in!

As with most exercises, your ability to provide oxygen to your tiring muscles is essential for optimal performance.  It is very common for people to breathe only using their upper chest/lungs.  Given the pyramidal shape (with the bottom of the rib cage), this means you are only using a very small portion of your lungs.  Instead, try to breathe by expanding the bottom rib cage so that your sides are pushed out.  This will take some practice but, once mastered, will help with performance; especially in terms of endurance and recovery.

Tip #6 – Get some swagger

To put the whole technique of walking together (tips #1-5), you might imagine yourself walking along with some attitude.  Loosen your body up and move as though you are on a cat walk.  Alternatively, visualise a 100m sprinter with all the upper body action and the knees and hip motion (pumping the knees and arms to get as much speed as possible) and use this technique but slowed down.

If you have any questions or would like one of our chiropractors to take a look at your style of walking, please do not hesitate to call us at the clinic on 0113 228 9888 and we would be happy to do this free of charge!

Our Clients

Richard Hartley
Richard Hartley
13:06 06 Mar 19
I'd had back, neck and hip problems for over a year. After 6-7 sessions almost all the pain had gone. I had forgotten what being pain free was like. Thanks Mark.read more
Andrew Paul
Andrew Paul
14:43 28 Feb 19
I have suffered with back, neck and shoulder pain for many years. Eventually the pain got too much so I called in to the clinic for an assessment. I was referred to Sarah who went on to highlight all the issues and recommended a course of treatment. The treatment I have received from Sarah and all the staff since my first visit has been fantastic. The results have been amazing and the freedom of movement I now enjoy is unbelievable. Thank you to Sarah and all the team.read more
Rachel Hardy
Rachel Hardy
13:17 24 Feb 19
After 6 years of back problems and pains I thought it would be impossible to relieve the pain, but within my first appointment I had already felt a difference. I'm 7 appointments in now and my back has improved so much. I'm already on the stage of carrying out exercises recommended by Mark. I couldn't be happier with the treatment! Mark is especially helpful and makes sure you understand fully what he is doing and why. I can't wait to see the improvements that I'm sure will continue to present!read more
Mohamed Dalghous
Mohamed Dalghous
23:11 10 Feb 19
On behalf of my mum: Having read some of the great google reviews, I decided to try this place out. I came for a free assessment and then decided to go ahead with treatment so I have been seeing Mark for a few weeks now after suffering for 23 years of back pain and sciatica after pregnancy with twins. Can not recommend Mark and the staff enough. If I could give more than 5 stars I would.read more
Mourya Varma
Mourya Varma
20:27 24 Jan 19
Having previously had chiropractic treatment a long time ago, I know how important it is to find a good chiropractor who you are going to trust with your body and schedule regular treatment with. The treatment costs are reasonable and considering this practice is one of the best in Leeds and the work they do, the expertise and knowledge they have I believe its worth every penny. I have been at the gym for over a year, I have moved house and really pushed my body to the limit and this has caused me tremendous pain in my hip flexor and lower back along with stress! I made my initial appointment and got to the practice. The reception team were very friendly and professional. Mark has been amazing so far and I continue regular ongoing treatment. I can not recommend this practice enough, I've told all my friends and family about it.read more
Laura Dosil
Laura Dosil
09:27 23 Nov 18
I always go there when I'm miserable and in pain and I leave not only with less pain, but also more relaxed. Letitia always explains everything I need to do at home to get better, and it's always the best advice.read more
Silvia Tarchi
Silvia Tarchi
07:34 07 Nov 18
I have been struggling for many years with back pain and hip pain. Tried may different approaches with zero results. My GP told me to try a Chiropractor and i remember a few years back it had helped me. So i found Headingley Chiropractic Clinic and have been going now for a couple of months, what a change!! I have almost no pain, i walk so much better and managed to get myself back to the gym. I have more energy and am so happy that my sciatic pain is almost gone! Mark has been absolutely wonderful for the very beginning and i find going there very relaxing and always walk out feeling great. The team at the reception is also very welcoming and they remember you by name. I would definitely recommend this practise! They are also very accommodating with the times so that the sessions don t take time away from work.read more
Francesca de Bernart
Francesca de Bernart
21:24 25 Oct 18
In just a few sessions Mark fixed me and I am back to a free from pain and happy life again. I couldn’t ask for more, I didn’t expect it to work so well and so fast, after months of severe pain. I would definitely recommend it to everybody and will always be grateful to my friend Marianthi who suggested it to me in the first place. Mark is extremely professional and luckily really able to help, where anyone else and everything else (gp, drugs ...) failed. Highly recommended +++read more
Steve Larkin
Steve Larkin
18:36 23 Oct 18
I was struggling for several months with pain passing down my left arm from the shoulder, along with pins and needles and poor mobility. Six short sessions with Mark over four weeks had me cured.read more
Ana Filipa Neto
Ana Filipa Neto
09:10 11 Oct 18
I’ve had sciatica problems before that caused severe back spasms and inability to walk. I’ve seen other chiropractors for this and got worse and therefore scared to ever go again. When I was about 3 months pregnant this happened and I literally couldn’t move! The pain was enormous and because I still had 6 months to go, I thought I really needed to find help! I went on Google and found this clinic that had good reviews for normal Chiro treatments but had someone specialised in pregnancy care. I rang the clinic to make sure she had other experience as I was so traumatised! The receptionist was a dear and said not to worry, she had plenty of pregnant ladies coming in and all very happy with the treatment! It was the best decision I’ve ever made! Dr Laetitia was very understanding, supportive and a great professional overall. I couldn’t walk and after the first session I was able to walk home, about an hour walk, I couldn’t believe it! I’m very grateful for all her care, I recommend her treatment all the time! Even my midwife was surprised and started recommending it to other ladies! Very happy! I’m looking forward to keep up with the treatments in due course!read more
darren dobson
darren dobson
17:00 04 Oct 18
Mark is brilliant. He has fixed me so many times when my GP couldn't! The best chiropractor in Leeds.
Pawel Koziorowski
Pawel Koziorowski
12:33 28 Sep 18
I had excruciating pain in my back and i turned to Headingley Chiropractic Clinic which helped me 6 years ago as well. Chiropractor Mark took good care of me which included effective treatment and exercises to prevent the problems in the future and to strengthen my core muscles. I would recommend this clinic to anybody as they are very professional and nice to work with. 5 stars without a doubtread more
yosef Habib Hafiz
yosef Habib Hafiz
20:26 21 Aug 18
Professional place, clean, friendly and reasonably priced. I’ve had costochondritis for over 4 years now & pain in the sciatic nerve. Mark does a really good job. I was amazed at how he got rid of that nasty sciatic pain with his skilful acupuncture session. As for my complicated costochondritis issue. The flare has died down significantly after a couple of sessions. I’m now able to have many good night’s of sleep. Along with his excellent work and the NHS checkups combined, I hope to treat it once and for all. Verdict: Would recommend.read more
Keith Gordon
Keith Gordon
13:20 11 Jul 18
Second review from me, but Google asked. In my particular case, I think 10 visits to a physiotherapist is equivalent to just one here with Sarah. Again, a brilliant session - feel and move so much better, thank you.read more
Helen Frazer
Helen Frazer
22:50 12 May 18
Great treatment provided and explanation for what/why need - great approach to help patients understand root cause and self help to prevent re-occurrence. 👍read more
Alex Barry
Alex Barry
23:42 23 Apr 18
Absolutely fantastic. Caring and genuinely want to help
Keith Gordon
Keith Gordon
06:33 25 Feb 18
The best chiropractor I have visited in 25 years- Sarah is excellent and very professional. Throughly recommended over all others I have visited.
Marian Gheorghe
Marian Gheorghe
21:40 08 Feb 18
I came to see Mark Butterworth agonising with back pain, including lower back and the neck. Both, the entire spine and muscles around the neck were stiff and painful, making me unable to sit, stand and sleep more than a couple of hours over night. Mark assessed me very thoroughly and professionally, prescribing at the end a treatment over several weeks. After two weeks, my situation significantly improved: the muscles becoming more relaxed, spine more flexible and my entire body more able to move freely, without pain. The progress is obvious. Mark is not only very knowledgeable and professional, but also methodic in what is doing, caring about any detail and providing advice when requested. I would recommend Mark and his colleagues without any hesitation as one of the best clinics of this type I have ever encountered.read more
Mohammed Zabair
Mohammed Zabair
20:05 18 Jan 18
Very thorough and very informative, Highly professional yet relaxed atmosphere. Tea and coffee offered on several occasions, just made the whole experience very pleasant. Mr Butterworth is very knowledgeable and passionate about his craft. Highly recommended A+++read more
Iram Ali
Iram Ali
23:24 10 Nov 17
After months of being in pain, I went to see Mark at the Headingley Chiropractic Clinic. I can honestly say it has made a huge difference. I may have a while before I'm 100% but I definitely feel like I have some normality back in my life. Oh and Stephanie is a godsend with her cups of coffee :)read more
thornton andrew
thornton andrew
09:27 13 Sep 17
I retired from work in 2012 and had terrible back problems from not sitting correctly at computers. Mark gradually manipulated the muscles back into something like normality and I now go once a month to keep the muscles freed up and have a completely pain free existence. I have also had a long standing knee problem going back to a leg break in 1987. Mark actually managed to manipulate the joint back into line and since then i have had no problems with either my knee or hip, thus avoiding potential surgery. I cannot speak highly enough of the entire practice, all the staff are charming and couldn't be more helpful. Worth every penny for a pain free life. Many thanks to all the staff.read more
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