From dance workouts to high-intensity exercises, new fitness trends seem to take over the internet almost every week. But among the flashy routines and quick fixes, a surprisingly simple exercise is quietly gaining attention, and that is walking backwards. Yes, you read that right! Retro walking, as experts call it, may look odd at first. Yet doctors say it’s one of the most effective ways to ease knee pain and strengthen the legs without stressing the joints.
Dr Vaibhav Daga, Head of Sports Science and Rehabilitation at Kokilaben Dhirubhai Ambani Hospital, Mumbai, explained, “Retro walking is not just another fad. It is a safe and proven method we now use regularly in rehabilitation. It works especially well for people with anterior knee pain, early osteoarthritis, or those recovering from knee injuries.”
Why walking backwards helps your knees
Unlike regular forward walking, retro walking reduces the load on the kneecap, easing the stress that often causes pain. “When we walk forward, the front of the knee joint, particularly the patellofemoral joint, absorbs repeated stress. Walking backwards shifts the pressure away, which helps reduce pain and improve mobility,” said Dr Daga.
The exercise also targets different muscle groups. It strengthens the hamstrings, glutes, and calves, all crucial for protecting and stabilising the knee joint. Over time, this added support helps prevent further damage.
More than just pain relief
Walking backwards isn’t only about easing pain. It can improve balance, posture, and coordination by forcing the body and brain to adapt to a new movement pattern.
“Retro walking stimulates neuromuscular pathways, which enhances body control and posture. This is particularly helpful for older adults or those in physiotherapy,” Dr Daga pointed out.
Interestingly, retro walking is also a great cardio workout. Research shows it raises heart rate and oxygen use more than forward walking at the same pace, offering a solid low-impact aerobic option.
A growing trend in rehabilitation
Physiotherapists are increasingly using retro walking in recovery programs for conditions like ACL injuries, post-surgery knee rehabilitation, and patellofemoral pain syndrome.
“For many of my patients, retro walking has been a game changer. It allows them to build strength and recover function without putting too much strain on their knees,” Dr Daga shared.
How to start safely
Experts advise starting slowly and carefully. Choose a flat surface, and if possible, begin under the supervision of a physiotherapist. People with balance issues or poor vision should consult a doctor first.
“Done the right way, retro walking can make a real difference. It’s a simple, low-cost habit that can deliver long-term knee health benefits,” Dr Daga said.
So, while social media might tempt you with the latest flashy workout, remember — sometimes, the best moves are the simplest. And in this case, taking a few steps back could take you a long way forward.
