A walking expert says you can tell if your walking puts you at risk of injury by looking at the soles of your shoes

Walking is a full-body movement that engages multiple muscles and joints, which means that if you’re not walking correctly, you could be at risk of various different types of pains, aches and injury.

These could affect anything from the feet and ankles to the lower back, hips and knees.

Tetiana Tereshchenko, a sports medicine physician at WalkFit, says that correct walking posture is an important factor in avoiding these ailments.

But how can you tell if you're walking posture is wrong? Tereshchenko has a novel way of checking, explaining that the soles of your shoes could provide some answers.

“Uneven or exaggerated wear on your shoes is often a clue that something in your posture or gait isn’t quite balanced,” says Tereshchenko.

“Heavy wear on just one edge of the heel or a noticeably collapsed midsole can all signal that force isn’t being distributed evenly as you walk.”

She caveats that not all uneven wear is something to worry about. You need to worry only when it is extreme, one-sided, or you experience pain and discomfort. If uneven wear develops quickly, this might also indicate a developing problem.

“This suggests your shoes are absorbing stress in ways they weren’t designed to,” explains Tereshchenko.

“If the inside or outside edge of the sole wears down much faster than the rest, it can indicate that your knees, hips, or spine are compensating for an imbalanced gait.”

What does good walking posture look like?

While the word posture may conjure the image of a soldier marching, this isn’t the ideal walking style to avoid injury.

“Good walking posture is less about stiffness and more about smooth, flowing movement,” says Tereshchenko.

“Your arms should swing naturally from the shoulders to help stabilize and propel you,” she adds.

"While your foot should usually strike heel first, then roll through the midfoot and push off the toes to spread impact and keep movement efficient and fluid.”

How to correct improper walking posture

“Start by checking your alignment,” says Tereshchenko. “Stand up straight with your head over your shoulders, shoulders relaxed and spine upright.

“Imagine a string pulling you upward from the crown of your head, this subtle lift helps stabilize your core and prevents slouching.”

It’s also important to focus on foot placement and gait. “Aim for a smooth heel-to-toe roll with each step, keeping strides natural,” she says.

“Notice if you’re leaning to one side, as this may be an indicator that you’re distributing weight unevenly.”

And while your arms are swinging naturally, ensure that elbows are slightly bent and hands relaxed. “This stabilizes your torso and encourages rhythm,” says Tereshchenko.

Finally, she suggests you build awareness of your posture, so you can identify if something changes or feels out of sync.

“Practice short walks while deliberately maintaining posture and balance,” she says.

“Slow walking helps you observe and adjust your form. Over time, these small corrections reduce strain, prevent uneven shoe wear and promote more efficient, pain-free walking.”

About our expert

About our expert

Tetiana Tereshchenko

Tetiana Tereshchenko is a sports medicine physician with over 13 years of professional experience. She is currently a lecturer on Physical Education and Sport at the National University of Ukraine.