How to overcome feeling awkward when walking
Nov 14, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Walking discomfort may be caused by poor walking habits, insufficient muscle strength, social anxiety disorder, lumbar disc herniation, anxiety disorders, etc. If uncomfortable symptoms occur, it is recommended to seek timely medical evaluation and treatment at a正规 hospital. Poor walking habits: long-term maintenance of incorrect walking postures, such as chest-in, hunched back, or walking on tiptoes, can lead to the formation of muscle memory in the body, resulting in walking discomfort.
Walking discomfort may be caused by poor walking habits, insufficient muscle strength, social anxiety disorder, lumbar disc herniation, or anxiety disorders. If uncomfortable symptoms occur, it is recommended to seek timely medical evaluation and treatment at a正规 hospital. Specific causes are analyzed as follows:
1. Poor walking habits: Long-term incorrect walking posture, such as slouching or walking on tiptoes, can lead to ingrained muscle memory, resulting in awkward or uncomfortable walking. This can be corrected by consciously adjusting standing posture and gait, practicing proper walking techniques daily, and incorporating wall-standing exercises to gradually correct the habit.
2. Insufficient muscle strength: Weak lower limb or core muscles reduce stability during walking, leading to a sense of unease or instability. Targeted strength training exercises such as squats, toe raises, and planks—performed 3–4 times per week for 20–30 minutes each session—can improve muscular strength and balance.
3. Social anxiety disorder: Excessive concern about others' scrutiny while walking in public places can trigger tension and anxiety, causing stiff movements, discomfort when walking, rapid heartbeat, and avoidance of social situations. Under medical guidance, medications such as sertraline tablets, fluvoxamine maleate tablets, or venlafaxine extended-release tablets may be prescribed, along with social skills training, to alleviate anxiety symptoms.
4. Lumbar disc herniation: A protruding intervertebral disc in the lower back may compress nerve roots, impairing nerve conduction to the legs, causing numbness, weakness, pain during walking, abnormal gait, and lower back soreness. As directed by a physician, medications such as ibuprofen sustained-release capsules, mecobalamin tablets, and vitamin B1 tablets may be used. Treatments including lumbar traction and physical therapy are also beneficial; severe cases may require surgical intervention.
5. Anxiety disorder: Chronic anxiety can disrupt autonomic nervous system function, leading to muscle tension and uncoordinated, uncomfortable movement while walking, often accompanied by restlessness and insomnia. Doctors may prescribe buspirone tablets, tandospirone capsules, or lorazepam tablets, combined with relaxation techniques such as deep breathing and meditation to improve overall anxiety levels.
In daily life, avoid prolonged sitting or standing, and engage in regular physical activity. If walking discomfort persists or worsens, seek prompt medical attention to identify the underlying cause and prevent delayed treatment.
