Kinesiology of Walking

By John Malpass RKT

The phases of the gait cycle shown on the same time axis for left and right legs. Top view shows the right leg, bottom view illustrates the left leg. The time axis indicates the percentage of the gait cycle completed, starting and ending with heel strike. Note that two steps occur during each stride. (Adapted from Brunnstrom’s Clinical Kinesiology, edition 4, p. 371)

Other factors of the normal gait cycle are seen below, and termed, displacements in the plane of progression. The pelvis and trunk shift laterally, approx. one inch during the gait cycle.

The width of a normal base measures from two to four inches. Normal step length is approx. 15 inches.

The center of gravity oscillates vertically approx. two inches during gait.

In swing phase, the pelvis rotates 40 degrees forward. The opposite hip joint acts as a fulcrum for this rotation.

Attention walkers! In January, the Department of Health and Human Services and Agriculture issued new guidelines for nutrition and exercise. The guidelines for exercise has (again) been raised, now recommending: (1) 30 minutes of moderate exercise per day for those wishing to avoid chronic disease; and (2) 60 minutes of exercise per day for those wishing to avoid weight gain associated with aging; and (3) 90 minutes of exercise per day of moderate physical activity is recommended for those who wish to lose weight.

In light of these new guidelines, the activity most people turn to is walking.

Walking is the number-one fitness activity in America, and walkers outnumber runners 3:1. Understanding some of the concepts and principles involved in the biomechanics and physiology of walking may help walkers become more skilled in their sport and avoid injury. This article outlines two general areas regarding the kinesiology of walking: (1) Components of a typical gait cycle; (2) How to walk faster. Next month a follow-up article deals with how a person can correct several major anomalies and prevent common injuries.

Kinesiology is the study of motion. Movement is a fundamental characteristic of human behavior. Movement is accomplished by contraction of skeletal muscles acting within a system of levers and pulleys formed by bones, tendons, and ligaments.

Components of a Typical Gait Cycle
There are two phases to the normal walking cycle: Stance phase, when the foot is on the ground; and swing phase, when it is moving forward. Sixty percent of the normal cycle is spent in stance phase (25% in double stance with both feet on the ground) and 40% in swing phase. Each phase, in turn, is divided into smaller components:

Stance Phase:
1. Heel strike
2. Foot flat
3. Midstance
4. Push-off (toe off)

Swing Phase:
1. Acceleration
2. Midswing
3. Deceleration

If the body deviates to excess in any of these planes of progression, this is wasted energy. There is also excessive wear and tear on the joints and a potential for foot, knee, hip, and back disorders to develop.

John Malpass, RKT, is a registered kinesiotherapist. He currently is one of the the head coaches at Portland Fit Marathon training program and a Certified Heart Zones instructor. For more information visit www.stressthenrest.com.