Why Your Walk Might Be Causing Your Pain—and How to Fix It
Tight hips, knee pain, or back stiffness after walking? Your gait may be the reason. Learn how to improve your walking pattern with simple ankle mobility drills that make a big difference.
You walk every day.
But if your gait is off—even slightly—it can add stress to your knees, hips, and lower back over time.
At Function Thru Fitness in Green Bay, WI, we help clients identify and fix the real causes of their pain—and walking patterns are one of the most overlooked.
Why Gait Matters More Than You Think
Gait simply means the way your body moves when you walk.
When your gait is restricted by tight ankles, poor posture, or muscle imbalance, your body compensates—often in the form of pain and dysfunction.
In this video, Coach John walks you through how to evaluate your gait and shows two quick exercises to start making improvements today.
Signs Your Gait May Be Off:
You feel tightness in your hips after walking
You experience knee pain with long-distance walking
Your calves are always tight
You feel off balance or move stiffly
You “shuffle” or avoid full steps unconsciously
Two At-Home Drills to Improve Gait Immediately
Tub Bar Ankle Mobility Drill
Great for targeting the front of your shin and improving control during heel strike.Wall-Based Ankle Drill (No Equipment Needed)
Easy to do anywhere to strengthen your anterior tibialis and reduce calf tension before a walk.
Coach John explains how both drills help shift your weight more effectively, improve stride efficiency, and reduce pressure up the chain.
The Real-Life Impact
One of our clients walked like a “refrigerator”—center of mass pushed out to the sides, rigid stride, and limited balance. By working on gait mechanics and ankle mobility, we helped him feel lighter on his feet and move more fluidly in everyday life.
Move Better. Walk Better. Feel Better.
Improving your gait doesn’t just help you walk—it helps your body perform better across the board.
At Function Thru Fitness, we specialize in helping people move without pain through personalized training and functional strategies.
💬 Want help walking without pain? Contact us today
Watch the full gait training video here
✔ Want to move better and feel stronger — for life?
Our free guide, *Essential Exercises for Lifelong Mobility and Independence*, walks you through 4 simple movements used in our corrective exercise and neuromuscular therapy programs. These proven strategies help reduce pain, improve strength, and support long-term mobility — no equipment needed.
Created by certified personal trainers in Green Bay, WI and corrective exercise specialists at Function Thru Fitness in Green Bay, WI, this guide is perfect for adults seeking lasting results without the guesswork.
Function Thru Fitness | By Appointment Only
Green Bay, WI | Find us on Google Maps: https://www.google.com/maps?cid=10915336208538426263
www.ftfpt.com | 920-610-0004 | info@ftfpt.com