Plantar fasciitis can be added to the list of injuries caused by heel strike running because the higher-than-normal amounts of impact on the heel at touchdown was found to cause plantar fascia degeneration and fragmentation as well as reduced thickness and atrophy of the fascia. This is why heel strike running causes plantar fasciitis to turn into a chronic condition as compared with forefoot running.
Heel strike running causes chronic injury because of the heel-to-toe rollover action of the foot that occurs after heel strike was found to produce the highest jolt, jarring, jerky, braking and loading forces that cannot be reducible by cushioned running shoes, but with forefoot running only.
Here’s an easy barefoot running training guide that will help correct your heel strike, and instead, improves all aspects of forefoot running stride, while strengthening your feet, making them more capable of more miles.
When it comes to preventing running-related heel injuries, running shoes with thick cushioned heels were found to actually cause pain and injury to the heel by causing you to land too hard on your heels. The most clinically promising method to protect your heels when running is to adopt a forefoot strike landing which was found to spread impact best over the foot, resulting little to no damaging impact at the heel.
Heel strike running was found to be a big risk factor for shin splints and fracture by causing a functional loss of impact absorption in the knee, while causing too much force-intensive stop and go (i.e. too much intense braking) as compared with forefoot running, which was found to do a better job at improving knee flexion, thereby reducing dangerous loads to the shins.
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