Ever been to the gym and saw some guy using the treadmill to walk backwards? Or maybe around your neighborhood there’s someone who you might come across doing that on the road! As literal as it is sound that is actually called backward walking—also known as retro walking.
Now to be clear this is not just another weird exercise people come up with to spice up their fitness routine. Retro walking or backward walking actually has benefits specifically for your knees!@
Research suggests that incorporating backward walking into rehabilitation programs can lead to significant improvements in pain reduction, physical function, and balance (Source). But how does walking in reverse help, and should you incorporate it (as strange as it looks) into your routine? Let’s break it down.
The Science Behind Backward Walking
Unlike normal walking, which places repetitive stress on the knee joint, backward walking alters biomechanics, reducing impact and engaging muscles differently. Studies have found that backward walking can decrease the external knee adduction moment (EKAM), which is linked to medial knee joint loading—a key factor in conditions like osteoarthritis (Source).
Additionally, when you walk backward, your quadriceps work harder, improving knee stability and function (Source). This increased muscle activation can be particularly beneficial for those dealing with Runner’s Knee, a common source of knee pain often linked to muscle imbalances and improper foot mechanics (Runner’s Knee: What to Do About This Common Source of Knee Pain).
Key Benefits of Backward Walking for Knee Pain
1. Reduced Knee Joint Stress
One of the biggest advantages of backward walking is that it places less pressure on the knee joint compared to forward walking or running. Because the movement pattern changes, there is less shear force on the knee, making it a safer option for those with knee osteoarthritis, patellar tracking issues, or chronic knee pain.
A study found that backward walking significantly reduces both the first and second peaks of EKAM, which can help slow down the progression of osteoarthritis and improve overall knee function (Source).
2. Increased Quadriceps Activation
Weak quadriceps are a major contributing factor to knee pain, particularly in conditions like patellofemoral pain syndrome (Runner’s Knee). Since backward walking forces the quadriceps to engage more intensely, it helps strengthen the muscles around the knee joint, providing better support and reducing pain over time.
If you’ve been dealing with knee pain due to weak muscles or excessive pronation, incorporating backward walking into your routine—along with wearing supportive insoles for knee pain—could help alleviate discomfort (Why Should You Buy Insoles for Knee Pain?).
3. Improved Balance and Proprioception
Proprioception—the body's ability to sense its position and movement—is often compromised in individuals with knee pain. Since backward walking requires more neuromuscular control, it enhances balance, coordination, and joint stability.
Improved proprioception is especially beneficial for older adults or individuals recovering from knee injuries, as it reduces the risk of falls and further joint strain.
4. A Low-Impact Alternative to Running
For those who love running but experience knee pain, backward walking offers a low-impact alternative that still provides cardiovascular benefits. Because it shifts stress away from the knees, it allows for active recovery while still engaging the lower body muscles.
How to Safely Incorporate Backward Walking
While the benefits are clear, backward walking requires a cautious approach, especially for beginners. Here’s how to do it safely:
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Start on a flat, stable surface – Avoid uneven terrain to prevent tripping or falling.
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Use a treadmill or a track – Treadmills with handrails allow for a controlled environment, making it easier to adapt. (bonus: people outside don’t need to see you and judge you)
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Go Slow at First - because we don’t really walk backwards frequently, get used to the movement and start slow
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Begin with short distances – Start with 5-10 minutes and gradually increase as your confidence and balance improve.
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Engage your core and maintain proper posture – Keep your spine neutral and take small, controlled steps.
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Wear supportive footwear or insoles – Proper arch support is essential to maintain knee alignment. Check out our shop for Orange Insoles designed to reduce knee stress and improve gait mechanics.
Who Should Avoid Backward Walking?
While backward walking is generally safe, some individuals should consult a doctor or physical therapist before trying it, especially if they:
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Have severe knee osteoarthritis or ligament injuries
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Experience balance disorders or dizziness
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Are recovering from recent knee surgery
If you have chronic knee pain, pairing backward walking with proper foot support can make a big difference. Investing in high-quality insoles can help address underlying biomechanical issues that contribute to knee pain.
Should You Try Backward Walking?
More than just a “trendy” exercise, backward walking is a simple yet effective way to improve knee health.
If you're dealing with Runner’s Knee, osteoarthritis, or general knee discomfort, combining backward walking with supportive insoles can provide relief.
Additional Resources
Adding backward walking to your knee care routine and investing in the right foot support can help you take control of your knee pain and keep moving forward—one step at a time (literally)!
