• Your feet hit the ground with a slap.
• You land flat-footed with each step and get no roll.
• You develop shin pain.

This means that instead of rolling through the step with your forward foot, it is flattening out prematurely. Either you are fighting stiff, heavy shoes or your shins are too weak to let you roll through the step.

The Cure:

Get flexible shoes that bend at the ball of the foot. A pair of running shoes with a low heel is best. To strengthen your shins, ankle, and lower leg, try the following exercises: Toe raises: Stand on a stair facing upstairs with your heels hanging over the edge. Dip the heels down, and then raise them high. Repeat 10-20 times. Foot fun: Several times a day, tap your toes quickly for several seconds. Then write the alphabet in the air with your foot. Repeat with the other foot. Heel walking: As part of your warm-up, walk on your heels for 30 seconds.

• You keep your arms still at your sides while walking, or swing them without bending them.
• You notice that your hands swell quite a bit while walking.

A normal walking motion uses the arms to counterbalance the leg motion. A walker can add power and speed by using the arms effectively. Long, straight arms act like a long pendulum, slowing you down.

The Cure

Bend your arms 90 degrees and swing them naturally back and forth opposite the leg motion.