Even at slower running speeds, heel striking was found to increase cumulative loads and average loading rates beyond pain and injury predisposing levels on the knee-joint as compared with forefoot running, which was found to be most clinically effective at reducing net impacts to the knee.
Heel strike running was found to be incredibly damaging to the knees. In fact, heel strike running was found to change the cartilage structure in the knee joint, and these changes relate to osteoarthritic knees across time as compared with forefoot running, which was found to be a literal cure for knee pain and injury.
Because of the complete loss of ground-feel, cushioned running shoes especially shoes with more padding under the heel than the front of the shoe, was found to be the net contributor to high- impact running as compared with barefoot and minimalist running.
Emerging research raises new questions and concerns about the efficacy of orthotics as findings show that runners actually suffer under wearing orthotics. Orthotics were found to do nothing to reduce foot strain or impact, and failed to keep the foot steady. Instead, orthotics were found to force the feet into extreme positions, especially in heel strike runners, which over-strained the plantar fascia and arch, The good news is however, changing your foot strike from heel strike to forefoot strike is the best, sustainable solution in maintaining foot step stability and low impact production!
Research has highlighted in great detail that running barefoot is a more reliable way to help you manage your running form (biomechanics) in a safer, more functional and sustainable way that prevents deficits in balance, coordination and movement control as compared with running in thick cushioned running shoes.
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