Waddling When Walking: Why It Happens & How to Improve It

If you’ve found yourself “waddling” when walking or noticing an unsteady side-to-side sway, it can feel frustrating and even a bit concerning.

Believe it or not, it’s more common than you might think — and there are reasons behind it that can be addressed.

Let’s break down the main causes of this gait pattern and, most importantly, what you can do to walk more comfortably and confidently.

The Three Main Reasons Behind a “Waddle”

Our Physical and Occupational Therapists often get questions about changes in gait or walking pattern, like the onset of swaying or waddling. Understanding the root cause of these changes can help you take steps toward better mobility and stability.

Here are the most common reasons for a side-to-side gait pattern:

Limited Range of Motion (ROM) in the Hips or Ankles Your hips and ankles are the pillars of healthy movement. If they’re tight or restricted, your body may compensate by shifting from side to side, resulting in a noticeable sway. This can happen if you’ve spent long periods sitting, experienced an injury, or simply haven’t been as active. Movement is all about harmony between the three planes of motion: frontal (side-to-side), sagittal (forward and backward), and transverse (rotational). When one of these is limited, your walk may lose its smoothness.

Weakness in Hip-Stabilizing Muscles Muscles like your glutes and other hip stabilizers play a vital role in keeping your pelvis steady while you walk. If these muscles are weak, your body may struggle to maintain balance, leading to a sway or waddle. Think of your hip muscles as the foundational support for your entire lower body; if that foundation is shaky, it shows in how you move.

Poor Balance Balance is more than just standing on one foot without tipping over. It’s your body’s ability to adapt to changes in movement and keep you stable through all the transitions that happen with each step. If balancing on a single leg is tough, your body might rely on a wider, swaying motion to stay steady.

Exercises to Improve Your Gait

Want to work on getting that confident, strong walk back? Here are some exercises and stretches you can do to improve mobility, strength, and balance:

Mobility

• Front Glides: Stand facing a chair or table and step one foot forward into a gentle lunge, gliding your body weight forward and back. This opens up the hips in the sagittal plane.
• Side Glides: Stand with feet hip-width apart and shift your weight from side to side, targeting the frontal plane.
• Hip Rotations: With your feet planted, rotate your hips in a controlled circular motion to engage the transverse plane.

Do 10 reps of each, for 2-3 sets, focusing on smooth, controlled movement.

Strength:

Strengthening the muscles that stabilize the hips can be a game changer for your gait.

• Monster Walks: With feet hip width apart and a slight bend in your knees, take wide, side-to-side steps like a monster creeping across the room. For more of a challenge, place a resistance band just above your knees or around your ankles.

Complete 10 steps to each side and repeat for 2-3 sets.

Balance and Stability:

Balance training not only helps prevent that side-to-side sway but also improves your overall coordination.

• Forward Clock Taps: Standing on one leg, imagine a clock face at your feet and tap forward to 12, then back to 6.
• Side Clock Taps: Tap to 3 and 9 (think side-to-side movements).
• Diagonal Clock Taps: Add variety and complexity by tapping to 1 and 11 for a challenge.

Aim for 10 taps in each direction for each leg, doing 2-3 sets.

Take Control of Your Walk

If you’ve noticed that your walk isn’t as steady as it used to be, know that you’re not alone—and there’s plenty you can do about it.

These exercises can help improve your range of motion, build essential hip strength, and enhance your balance. Consistency is key, so try to incorporate these movements into your routine a few times a week.

Is your walking affected by a lack of mobility or strength in your ankles or hips?

Let our Physical and Occupational Therapists help! We can provide personalized strategies and exercises to improve your strength and stability, helping you walk more comfortably and confidently.

Treatment is covered by insurance, no referral is needed, and with multiple locations across Western New York and virtual care, you can find a place and time that work for you.

Click the button below to get started.