What is a good walking asymmetry by age? Understanding your gait

September 29, 2025 •

4 min read

Research has shown that gait asymmetry and variability often increase with age, particularly in older women, and correlate with a higher fall risk. This raises a critical question for many: what is a good walking asymmetry by age to maintain stability and long-term health?

Quick Summary

Normal walking asymmetry, or gait imbalance, changes throughout life. While healthy younger adults might have 5-15% asymmetry, natural muscle and joint changes mean 15-20% is typical for older individuals, with higher percentages signaling potential health concerns.

Key Points

Normal Range Varies by Age: A 5-15% walking asymmetry is normal for younger adults, but 15-20% is typical for older adults due to natural changes.
High Asymmetry Increases Fall Risk: Percentages over 20% are often a cause for concern and are linked to a higher risk of falls in all age groups.
Causes Are Diverse: Factors contributing to asymmetry include age-related muscle loss, arthritis, past injuries, muscle imbalances, and neurological conditions.
Monitor for Sudden Changes: While consistent asymmetry might be stable, a sudden change could indicate a new injury or health issue that requires attention.
Improve with Targeted Exercise: Strengthening and balance exercises, like single-leg stands and lunges, can help reduce imbalances and improve gait stability.
Consult a Professional: If you experience pain, a noticeable limp, or instability, a physical therapist or doctor can help diagnose the root cause and recommend treatment.

The Basics of Walking Asymmetry

Walking asymmetry, or gait asymmetry, refers to the bilateral coordination of your legs and feet. It measures the differences between your right and left sides during walking, assessing aspects like step length, timing (step duration), and the forces applied. In a theoretically perfect walk, these measures would be identical for both legs. However, a slight degree of asymmetry is common and normal for most people due to factors like having a dominant leg or subtle biomechanical differences. The crucial part is understanding what range is considered healthy for your age and when an imbalance might signal a deeper issue.

Normal Walking Asymmetry Ranges by Age

One of the most important takeaways is that what is considered 'good' walking asymmetry shifts as you get older. This is largely due to natural physiological changes, such as muscle loss, joint wear, and declining sensorimotor function. Medical and fitness professionals categorize these normal ranges to provide a benchmark for health assessment. Asymmetry above 20% is often an indicator that further evaluation is needed, as it is associated with a greater risk of falls.

Here is a general guide to normal walking asymmetry percentages by age group, based on recent studies and expert consensus:


Age Group	Average Walking Asymmetry Percentage	Notes
18-40 years	5-15%	The healthy baseline for active adults. Lower percentages indicate more balanced and efficient gait.
41-60 years	10-18%	A mild increase is common in mid-life, often due to lifestyle factors, minor imbalances, or early signs of joint changes.
61-80+ years	15-20%	Expected range for older adults, reflecting age-related adaptations like sarcopenia (muscle loss) and joint wear.

What Causes Increased Walking Asymmetry?

While some asymmetry is normal, a significant or sudden increase can be a red flag. The causes are varied and can range from simple, temporary issues to chronic health conditions. Understanding the potential causes is the first step toward addressing the problem.

Age-Related Factors

Sarcopenia: The gradual loss of muscle mass and strength that occurs with aging can be uneven, leading to one leg becoming weaker than the other.
Proprioception Decline: The body's awareness of its own position in space diminishes with age, which can affect balance and coordination.
Joint Degeneration: Conditions like osteoarthritis, particularly in the knees or hips, can cause pain and stiffness, prompting you to favor one leg over the other.

Medical and Neurological Conditions

Neurological Disorders: Conditions such as Parkinson's disease, multiple sclerosis, and stroke often result in asymmetrical muscle weakness or impaired motor control.
Musculoskeletal Injuries: Past or present injuries, like an ankle fracture, ACL tear, or even plantar fasciitis, can cause compensatory walking patterns that linger long after the initial injury heals.

Other Contributing Factors

Leg Length Discrepancy: Even a small difference in leg length can alter gait mechanics.
Muscle Imbalances: Weakness in key stabilizing muscles, such as the gluteus medius, can disrupt your normal walking pattern.
Habitual Patterns: Constantly carrying a heavy bag on one side or a baby on one hip can lead to a consistent, asymmetrical gait.

How to Measure Your Walking Asymmetry

For a clinical diagnosis, a physical therapist or sports medicine specialist may use advanced tools like instrumented treadmills or pressure-sensitive walkways to perform a detailed gait analysis. However, there are also accessible methods you can use at home:

Use Wearable Tech: Many smartwatches and smartphones, like the Apple Health app, can track metrics related to walking asymmetry and steadiness. These are useful for monitoring trends over time.
Record Yourself Walking: Ask a friend to film you from behind as you walk. This can visually reveal obvious imbalances, such as a limp, hip sway, or uneven arm swing.
Check Your Shoes: Examine the soles of your walking shoes. Uneven wear patterns on the sole of one shoe compared to the other can indicate an asymmetrical gait.

Actionable Strategies to Improve Gait Symmetry

Improving your walking asymmetry is possible and can help reduce the risk of future problems. A professional can help pinpoint the exact cause, but many general exercises and habits can help. Here is a numbered list of strategies:

Strength Training: Focus on strengthening both legs equally, paying special attention to the leg that shows signs of weakness. Unilateral exercises, such as single-leg squats, lunges, and glute bridges, can be very effective.
Balance Exercises: Improve your balance and proprioception. A foundational exercise is standing on one leg for 20 seconds, holding onto a chair or wall initially. As you improve, try closing your eyes or standing on an unstable surface.
Physical Therapy: For more pronounced asymmetry, a physical therapist can create a targeted rehabilitation plan. They can help address underlying issues like muscle tightness, joint stiffness, or weakness with specific exercises and techniques.
Orthotics: In cases of leg length discrepancy or other foot biomechanics issues, custom orthotics can help improve symmetry and reduce joint stress.
Posture Awareness: Be mindful of your posture while walking. Maintaining an upright position with engaged core muscles can help distribute weight more evenly between your legs.

By taking proactive steps to understand and address your walking patterns, you can mitigate the risk of falls and joint pain, contributing to a more active and independent lifestyle.

For further reading on gait analysis and the effects of aging, an excellent resource is the National Institutes of Health's database of scientific papers, such as this study on strength asymmetry in older women: Strength Asymmetry Increases Gait Asymmetry and Variability in Older Women.

Conclusion

Walking asymmetry is a normal part of human movement, but it's important to know what the typical ranges are for your age. While a slight imbalance is expected, a significant increase or values consistently over 20% should be taken seriously. Understanding the causes, from age-related changes to specific injuries or conditions, is the first step toward a solution. By incorporating targeted exercises, considering physical therapy, and listening to your body, you can actively work to improve your gait symmetry and protect your overall health and mobility for years to come.

Frequently Asked Questions

Walking asymmetry refers to the differences in movement, such as step length, timing, and force, between your right and left legs as you walk. All humans have some degree of asymmetry, but significant imbalance can indicate underlying health or biomechanical issues.

Asymmetry often increases with age due to natural changes like a decline in proprioception (body awareness), muscle loss (sarcopenia), and joint wear from conditions such as osteoarthritis. These factors can lead to less coordinated and balanced movement.

You should be concerned if your walking asymmetry exceeds 20%, you experience pain, a noticeable limp, or increased unsteadiness. A sudden, unexplained change in your gait is also a reason to consult a healthcare professional.

Simple methods include using the health tracking features on your smartphone or smartwatch to get an estimated percentage. You can also visually inspect your gait by having someone film you walking or by checking the wear patterns on the soles of your shoes.

Yes, exercise can be very beneficial. Targeted strength training, especially unilateral exercises like lunges and single-leg squats, can help balance muscle strength. Balance exercises, such as standing on one leg, also improve stability and coordination.

For persistent or severe walking asymmetry, a physical therapist, sports medicine physician, or physiatrist can help. They can perform a detailed gait analysis and recommend a personalized plan of strengthening, stretching, and gait training.

No, a low asymmetry percentage is generally a positive indicator of good balance and symmetrical muscle function. However, it is not something to become overly focused on. Consistency and function (i.e., walking without pain or instability) are more important than a perfectly symmetrical score.