Heel strike running | The Problems with a Heel Strike
I love to run
It's my favorite form of exercise, but when you're given the luxury of heel striking in a cushioned, supportive shoe, things can go very wrong very quickly. This article might come across as anti-running, but that couldn't be further from the truth! In this post, we'll discuss the importance of proper running technique and why heel striking can lead to injuries.
What is Heel Striking?
Heel striking is a running technique where the heel is the first part of the foot to make contact with the ground. This is in contrast to midfoot or forefoot striking, where the ball of the foot or toes make the initial contact.
Is Heel Striking Bad When You Run?
Striking the ground on your heel and in front of the body is essentially creating a braking force, sending you backward. Evolution did us wrong in many ways, but one thing it got right is the Achilles-calf complex. When you heel strike, you put excessive stress on your lower legs and knees, increasing the risk of injuries such as shin splints, stress fractures, and runner's knee.
Midfoot strike: a Powerful Technical Change
If you can change only one technical variable to make the greatest improvement to the running of any cohort of athletes, take them from doing a heel strike and make everyone suddenly do a nice dorsiflexed mid-foot strike under the center of mass.
The Benefits of Midfoot Strike Running
Switching from being a heavy heel striker to a midfoot strike running technique offers several advantages:
- Reduced impact forces: By landing with your foot directly under your body, you minimize the braking effect and reduce the stress on your joints.
- Improved efficiency: Midfoot striking allows you to utilize your body's natural spring system, making your running more efficient and less taxing on your muscles.
- Decreased risk of injuries: Proper running form can help prevent common running injuries such as shin splints, stress fractures, and runner's knee.
Reducing Load on the Shins & the Tibialis Anterior
When we heel strike, we put all the force into the tiny Tibialis Anterior muscle on the front of the leg. This muscle is designed to lift the foot up, clearing the ground when we sprint and walk. It was not meant to absorb huge ground reaction forces when we slam the heel into the ground. By adopting a midfoot strike, we can utilize the calf and Achilles as a spring, absorbing and returning energy more efficiently.
Reduce Ground Contact Time
When you strike the ground with the heel out in front of the body, you have to drag your center of mass back on top of the foot into the next gait cycle. This increases the amount of time you spend on the ground and loads your hamstrings instead of your glutes. Midfoot striking allows for a quicker turnover and more efficient use of your powerful hip extensors.
Better Hip Drive and Reduced Hamstring Load
By landing with your foot under your body, you can better engage your glutes and hip extensors, reducing the strain on your hamstrings. This can lead to improved performance and a lower risk of hamstring injuries.
Reduce Risk of Runner's Knee
Heel striking can increase the stress on your knees, particularly the patellofemoral joint. By transitioning to a midfoot strike, you can reduce the impact forces on your knees and lower your risk of developing runner's knee.
How Shoes Affect Running Technique
It's not physically possible to heel strike barefoot when running at speed.
The 200,000 nerve endings on the bottom of your feet will quickly tell you to change tactics and do something different. When you put on a cushioned sneaker, it blinkers those nerve endings, dampening the effect of the force, meaning you can run heavily and not feel it. However, just because you have a cushion in the shoe doesn't mean those forces disappear; they simply slow down. While you don't feel them acutely and instantly, those forces are passed up the kinetic chain.
What About Heel Strike Walking?
When we walk, we strike the ground with the heel, roll through the outside of the foot, and then come back off the big toe as we roll through the gait cycle. That's fine, and it's the best way to control your speed and keep your balance at a low intensity.
This is fundamentally different to running & sprinting where the ground reaction forces are orders of magnitude higher and the ground contact time is considerably faster, whether it's a 100-meter sprint, a marathon, or chasing after a ball, the goal is to be as efficient as possible. That means any braking forces should be eliminated.
Should You Be Heel Striking When Walking?
Heel striking is a natural and efficient way to walk, as the forces involved are much lower compared to running. However, if you experience pain or discomfort when walking with a heel strike or you have a particularly heavy heel strike when walking, it may be worth exploring other factors such as footwear, gait, and muscle imbalances. A gait analysis by a qualified professional can help identify any issues and provide guidance on how to correct them.
Proper running technique is crucial for avoiding injuries and maximising efficiency.
By adopting a midfoot strike and landing under your centre of mass, you can utilise your body's natural spring system, minimise the impact of ground reaction forces, and reduce your risk of common running injuries such as shin splints (we have a treatment to fix shin splints detailed in this article).
Be mindful also of how your choice of footwear affects your running technique, considering a flatter more minimalist shoe with a wide toe box might be beneficial.
And finally, always listen to your body's feedback to ensure a healthy, enjoyable running experience. While heel striking is not a completly normal and not a concern when walking, it's a different kettle of fish when we move to running. Learning to run more efficiently, and without stressing the shins, knees and lower back is essential to longevity and avoiding becoming another running injury statistic.