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How to Walk Without Bouncing Up & Down

    Step 1

    Stretch your calf muscles to improve your ability to land on your heel with each step. The calf muscles shorten with a bouncing walking pattern. Stand and face the stairs. Step onto the bottom step with the balls of both feet. Hold the rails for support and slowly lower your heels down until you feel a stretch in the back of your lower legs. Hold for 5 seconds and repeat 10 times.

    Step 2

    Practice walking while landing deliberately on the heel of both feet with each step. Unroll a long section of butcher paper on a firm floor. Pour some powder into the cookie sheet and step into it with both feet. Walk along the paper, then look at your footprints. You will see a full footprint if you are properly landing on your heels as you walk.

    Step 3

    Wear flat-soled shoes made of stiff material like leather. For added support, wear shoes that end above the ankle. This will encourage heel strike and make it physically difficult to toe-walk. Avoid wearing high-heeled shoes -- they keep the calf muscles in a shortened position and cause tightness -- which can contribute to a bouncing walking pattern.

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Things Needed

  • Stairs
  • Powder
  • Black butcher paper

About the Author

Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.

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