How Your Walking Style Affects Your Whole Body

Walking: More Than Just a Movement

Most people rarely give a second thought to how they walk—but your gait (walking style) plays a critical role in your overall body health. An imbalanced walking pattern can silently contribute to discomfort and pain over time, not just in your feet, but in your ankles, knees, hips, and even your back.

This becomes especially important for athletes, older adults, people with joint pain, and anyone who spends a lot of time standing or walking. If you’ve been struggling with unexplained aches or fatigue, your walking style might be the hidden culprit.

Common Walking Styles and Their Effects on the Body

Overpronation (Foot Rolling Inward Too Much)

• What it looks like: The foot arch collapses inward with each step.
• Who is affected: Common in people with flat feet or weak arches.
• Potential health effects: Plantar fasciitis, bunions, knee misalignment, hip and back pain.
• How custom orthotics help: Orthotics can rebuild lost arch support, guide the foot into proper alignment, and reduce strain across joints.

Supination (Foot Rolling Outward Too Much)

• What it looks like: Pressure is placed along the outside of the foot with each step.
• Who is affected: Often seen in people with high, rigid arches.
• Potential health effects: Heel pain, ankle sprains, stress fractures, and hip misalignment.
• How custom orthotics help: They add shock absorption, balance uneven pressure, and stabilize the ankle to prevent injury.

Short Stride or Shuffling Gait

• What it looks like: Small, uneven steps; sometimes feet drag.
• Who is affected: Often seen in older adults, people with nerve damage, or reduced muscle strength.
• Potential health effects: Balance issues, foot stiffness, and back strain.
• How custom orthotics help: By stabilizing each step, orthotics improve balance, reduce strain, and make walking more comfortable.

Heavy Heel Striking

• What it looks like: Each step lands forcefully on the heel.
• Who is affected: Common in runners or those with tight calves.
• Potential health effects: Heel pain, plantar fasciitis, shin splints, and joint stress.
• How custom orthotics help: They cushion impact, correct foot mechanics, and redistribute pressure to protect tissues.

Pigeon-Toed Walking (Feet Pointing Inward)

• What it looks like: Toes turn inward while walking.
• Who is affected: Common in children but can persist into adulthood.
• Potential health effects: Increased risk of tripping, knee and hip stress, and uneven pressure across the foot.
• How custom orthotics help: Orthotics can gently guide the feet outward, supporting healthier alignment over time.

Duck-Footed Walking (Feet Pointing Outward)

• What it looks like: Feet angle outward instead of pointing straight.
• Who is affected: Often linked to tight hips or weak glutes.
• Potential health effects: Hip and back pain, knee strain, and muscle imbalances.
• How custom orthotics help: Orthotics encourage a straighter gait pattern, reducing abnormal joint stress.

How Walking Style Affects Different Age Groups

• Children & Teens: Flat feet, pigeon-toed walking, or overpronation can be corrected early with custom orthotics to prevent future issues.
• Adults: Sedentary lifestyles or repetitive stress from work and exercise often respond well to orthotics paired with supportive footwear.
• Seniors: Orthotics can improve stability, reduce fall risk, and relieve arthritis-related pressure.

How to Improve Your Walking Style

• Wear Supportive Shoes
  Choose footwear with solid arch support and cushioning.
• Use Custom Orthotics
  This is one of the most effective ways to correct gait problems. Unlike over-the-counter inserts, custom orthotics are designed specifically for your feet and walking pattern. They help align your body, reduce strain on joints, and provide long-term relief for conditions caused by overpronation, supination, or poor shock absorption.
• Strengthen Key Muscles
  Target the calves, glutes, and hip stabilizers to support better mechanics.
• Be Mindful of Posture
  Keep shoulders relaxed and core engaged while walking.
• Seek Professional Gait Analysis
  Our podiatrists can evaluate your stride and recommend tailored solutions—most often including custom orthotics for long-term correction and comfort.

When to See Our Podiatrists

If you’re experiencing chronic pain in your feet, knees, hips, or back—especially if it worsens over time—it may be linked to your walking style. Uneven shoe wear, frequent sprains, or general discomfort during daily activities are also strong signs.

At Midwest Podiatry, we specialize in professional gait analysis and create custom orthotics tailored to your exact needs. Paired with therapy or proper footwear, orthotics can restore natural alignment, relieve pain, and keep you moving with ease.

Walk the Right Way for Better Health

Your walking pattern impacts everything from your feet to your spine. Even small adjustments can make a big difference—but the most effective, lasting solution is often custom orthotics designed just for you.

If you’ve been dealing with discomfort, misalignment, or fatigue, Midwest Podiatry is here to help. Schedule an appointment today for your gait evaluation and discover how custom orthotics can get you back on track—comfortably and confidently.