Heel striking when running was found to be a major risk factor for shin splints because it increases bending and twisting strain on the shins as well as compressive forces on the entire lower leg, which are all significantly reduced in forefoot strike running.
Studies consistently point to heel striking when running as a major risk factor for hip injury because landing heel-first comes with mechanical outputs that keep impact loads too high on the hips as well as the knees as compared with forefoot running.
Barefoot running was found to be a very reliable antidote for knee injury because mechanical work was significantly reduced off the knee as compared with running in thick cushioned running shoes, which were found to increase mechanical work beyond pain and injury predisposing levels at the knee.
Barefoot running was found to prevent fatiguing muscle contractions and muscle activation from rising to pain and injury predisposing levels in the shins as compared with thick cushioned running shoes, which were found to make the shins work harder, while enduring more compressive forces linked to shin splints and fracture!
The big reason plantar fasciitis may arise in a new barefoot runner is that the plantar fascia is now playing a more active role in transferring elastic energy between certain areas of the foot to allow better spring during propulsion. Plantar fasciitis may arise as a temporary form of adaptive pain until the plantar fascia becomes strong enough to carry out its natural function as a spring mechanism. Essentially, with more barefoot running experience, plantar fasciitis will resolve once the plantar fascia adapts to the new running condition, which it will, so don’t worry and be patient because depending on your fitness level, everyone adapts differently to barefoot running.
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