“You want me to do what?!” Backpedal Explained
“You want me to do what?!”
As rehab specialists and physiotherapists we often find ourselves with rather bemused looking clients when, during one of their early rehab sessions, we explain that they are going to be walking backwards on the treadmill - uphill. At some point they invariably come up with two common questions… “How?” and “Why?”.
Backpedal (Retrograde Ambulation to use the technical term) is a technique we employ in the rehabilitation of many injuries at Sport Dimensions, as a rehab tool we use it frequently and see great results.
Here we answer the two common questions:
The how?
At Sport Dimensions, we use the Super Treadmill with safety being the paramount concern – a specially designed spotting mechanism, handle bar and mirror are all used for safety; clients are always closely spotted by a Rehabilitation Specialist or physiotherapist. The mirror and Rehabilitation Specialist or physiotherapist also havs an important role in learning correct technique, which can take time to master – especially under fatigue!
Backpedal sessions are structured in sets of 3 repetitions, each repetition normally lasting between 10-15 seconds in duration. Often strength and stability exercises are performed in between sets.
To begin with clients hold on to the handle bar for the entire duration of all backpedal sessions, progressing on to letting go and using their arms in a similar way to that of running.
The why?
Backpedal has been used for rehabilitation of knee injuries in particular in the USA for some time now due to the claims backed up by research that it uses and strengthens lower limb musculature to a far greater extent than that of forward walking at the same speed.
A summary of the research has shown individual Gluteal (bum) muscles to be working up to 94% harder, individual Hamstring muscles to be working up to 170% harder and individual Quadriceps (thigh) muscles working up to 245% harder when walking backwards compared to walking forwards at the same speed and incline.
Backpedal has also been shown to decrease joint loading when compared to walking forwards. Put simply this means that, at a given speed and incline, when walking backwards less percentage of body weight is passed through the joints (particularly the knee) with every step compared to walking forwards. For an injured joint this is clearly of benefit.
In combination, these two factors alone show backpedal to be of great use in rehabilitation – allowing the surrounding muscles to work hard and become stronger whilst not unduly loading the joint.
Finally for anybody who is injured or has undergone surgery is how to maintain a level of fitness until they are in a position to commence normal exercise. Backpedal has an important role here also. Once again studies have shown that at a given speed and incline walking backwards proved harder work cardio-respiratory systems when compared to walking forwards. So much so that backpedal can be used to maintain a good level of fitness through injury.