The Foundation of Movement – Understanding how you walk
The Foundation of Movement – The Body Lab
When people come to see me at The Body Lab, they often think the problem is in just one spot — maybe their foot hurts, or they have a sore knee or a stiff back. But the truth is, our body works as a team. If one part isn’t doing its job well, the others have to work harder to keep us moving. That’s why I look at how everything moves together, especially when you're walking.
Think of your body like a chain of gears. If one gear is stuck or rusty, it affects the whole system. That’s what I look for — how each joint and muscle moves as you walk. The walking cycle has two big parts: when your foot hits the ground (I call this the loading or “stance" phase), and when your foot pushes off the ground (the “toe-off" phase). If one of these parts isn’t working properly, your body has to find another way to move, which often leads to pain or injury.
Most of the time, people don’t notice these issues right away. They start off small. Maybe your foot rolls too far in or doesn’t roll in enough. Maybe your hips don’t shift properly, or your spine twists too much on one side. But over time, these small things add up. Your body adapts in ways that are helpful in the short term but can cause bigger issues down the track.
What Does the Walking Model Mean?
At The Body Lab, I use something I call the Walking Model. That’s just a fancy way of saying I watch how your whole body flows from one movement to the next, especially when walking. I look at how your foot, ankle, knee, hip, spine, ribs, shoulders, and head all move — and whether they’re moving in the right order and direction.
This isn’t about trying to make your movement look perfect. It’s about understanding how your unique body moves and what might be causing stress or pain. When you walk, each part of your body has a job to do — and they all need to play their part at the right time. If they don’t, it’s like a sports team where one player is slacking off, and everyone else has to work harder to make up for it.
What the Research Says
Scientists and therapists around the world agree — issues in the foot often lead to problems in the knee, hip, and even your spine [1,2,3]. For example, if your foot can’t pronate properly (that’s the part where it flattens a bit to absorb shock), then your knee might twist awkwardly, or your hip might lock up. Over time, this changes the way you move and puts extra pressure on your joints and muscles.
Research also shows that walking is one of the best ways to check for movement problems. Gait analysis — looking at how someone walks — can help find hidden problems that might not show up in a basic exam [2]. That’s why walking is the first thing I check.
A Real Case Study: Sarah’s Sore Back
Let me tell you about Sarah (name changed for privacy), a 42-year-old teacher who came to see me with chronic low back pain. She’d been to physios, chiropractors, and even tried Pilates. Nothing seemed to help for long.
When she came in, I watched her walk. I noticed she wasn’t rolling through her feet properly. Her left foot didn’t pronate — it stayed stiff and high-arched. This made her knee and hip move differently, and her spine had to twist more to make up for it. Over time, this extra twist in her lower back had caused tension, fatigue, and eventually pain.
We didn’t start with her back. We started with her feet. I taught her how to gently load and roll through that left foot again. We added some easy movements to get her hips and spine moving together more smoothly.
After a few sessions and some practice at home, Sarah’s back pain started to ease. She could stand longer without discomfort, and she felt more balanced when walking. It wasn’t magic — it was simply helping her body move the way it was designed to.
How I Can Help You
When I work with someone, I always start by listening to their story. I want to know what’s been going on in your body, how long it’s been bothering you, and what you’ve tried before. Then I watch how you move. We might do some simple walking, standing, or balance tests — nothing fancy, but very effective.
From there, I design a program just for you. It might include foot mobility work, spine stretches, or strength training. It always includes education — so you understand what’s happening in your body and how to fix it.
Walking is one of the most natural things we do. But for a lot of people, it doesn’t feel natural anymore. My job is to help you walk, move, and feel better — not just in your feet, but through your whole body.
Don’t just focus on the sore spot — let’s look at how your whole body moves and fix the real problem. When your body moves well, everything feels better.
References:Pohl MB, Hamill J, Davis IS. Biomechanical and anatomic factors associated with a history of plantar fasciitis in female runners. Clin J Sport Med. 2009;19(5):372–6.Schneiders AG, et al. Functional movement screen normative values in a young, active population. Int J Sports Phys Ther. 2011;6(2):75–82.Levinger P, Gilleard W. An investigation of the relationship between foot posture and lower limb kinematics during walking. Gait Posture. 2007;25(3):318–24.
