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In the meantime, we are warming up with these short daily practices. Every day, we focus on one essential element of your gait pattern.

Today, while walking, pay attention to the bending and straightening of each knee. Take time with it, as the movement is complex. Also, please remember that perfection does not exist in real life.

The following is a description of the movement of an idealized knee during the full gait cycle:

1. The knee is fully straight right before the initial contact of the heel with the floor.

2. At the moment of heel strike, the knee is slightly bent (about 5 degrees).

3. The knee continues to bend to about 15 degrees of flexion as the ball of the foot and toes meet the ground. This initial bending is a wonderful strategy for effective shock absorption. People who land on straight or locked/hyperextended knees tend to land with an excessive jarring impact that can contribute to many troubles of the ankle, knee, hip, and even entire spine, including the neck!

4. The knee begins to straighten as you load the leg during the weight-bearing phase.

5. Right before the heel-off, the knee is completely straight (full extension). During the heel-off, the knee is bending.

6. At the time of toe-off, the knee is flexed to about 35 degrees.

7. It continues to bend up until the beginning of mid-swing, where it peaks at about 60 degrees of flexion.

8. In the mid-swing phase, the knee starts to extend up to full extension at the late swing phase. Right before landing the heel, the knee is preparing for a softer landing with a tiny amount of bending. And here we are right at #1 - a new cycle begins.


Always start your practice by observing what you do spontaneously. Give yourself time to sense the movements of the right knee and then the left. Can you feel the soft landing? Does the knee extend right before the foot lands? And the second time right before the heel lifts? Or do you walk on a bent knee?

Then, practice walking a few steps with your knees bent all the time and then compare the feeling of walking to allowing the knees to go through the full cycle. Do not insist. Make sure the movements are comfortable.

Happy practice, and see you tomorrow!

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