Why Forefoot Running is Safer for the Plantar Fascia vs Heel Strike Running

21/06/2016 Bretta Riches Forefoot Running Benefits 249

Running-related plantar fasciitis can be prevented with the proper foot strike, which is the forefoot strike (initial ground-contact made on the balls of the foot, then the heel drops to the ground), not heel striking (initial ground-contact is made on the heel, then the foot rolls onto the toes), shown below:

The reason plantar fascia strain is avoided in forefoot running is because the calf muscles are used to hold the more steady at each step, preventing the foot from moving beyond its neutral line of tolerance, thereby reducing twisting and bending strain on the arch and the plantar fascia, as compared with heel strike running. Its really that simple. This is why forefoot runners are reported to suffer less incidences of plantar fasciitis than heel strike runners (Arendse et al. 2004; Williams et al. 2012).

Even better, a study

allowing the plantar fascia to absorb more elastic energy at touchdown in forefoot running. which is

A study bLandreneau et al. reported that calf muscle activity was higher during mid-stance in forefoot running than in heel strike running.

  • The researchers noticed that habitually forefoot runners had a spike in calf muscle activity during mid-stance which resulted in less tibial rotation and less forefoot pronation.

The researchers speculated that the spike in calf muscle activity reflects the calf muscles working to control unwanted foot/ankle movements.

This finding should be applied to one of the most debated components of the role of forefoot running in plantar fasciitis.

As mentioned briefly, a common misconception is that forefoot running may increase the risk of plantar fasciitis –that idea emerged at the beginning of the barefoot running movement when habitually shod heel strike runners with their weak, ill-prepared feet abruptly switched to barefoot forefoot running and subsequently, many has increased plantar fascia injury.

But, there are ways around getting a plantar fasciitis from forefoot running:

  • Go barefoot as much as possible. First, longitudinal foot arch strength must be preserved through increasing weight-bearing activities while barefoot or in barefoot like shoes.
  • Secondly, the calf muscle’s role in forefoot running is to stabilize the foot/ankle complex, which regulates tension on the plantar fascia –this is why forefoot running, especially when barefoot, has wide appeal because of its ability to make novel use of the calf muscles to actually prevent, not cause plantar fasciitis.

Thus, as you gain more experience with being barefoot and have made long-term neuromuscular adaptations with forefoot running, you will be in a better position to run injury-free.

More From Run Forefoot:

Why Run Forefoot –  An engineer’s perspective on why forefoot running makes anatomical sense.

What Stores Sell Vibram Five Fingers? – Having a hard time finding Vibram FiveFingers? It’s actually much easier to find the kind you like online. Here, I list all the online stores that sell the toe shoes.

Tight Hamstrings from Forefoot Running –  Tight or sore thighs? Find out the one simple reason your hamstrings are killing you.

Pre-Run Sretching– Understand how stretching before running forefoot has a negative impact on endurance capacity.

References:

Arendse RE, Noakes TD, Azevedo LB, et al. Reduced Eccentric Loading of the Knee with the Pose Running Method. Med Sci Sports Exerc. 2004;36:272-277.

Landreneau et al. Lower limb muscle activity during forefoot and rearfoot strike running techniques. Int J Sports Phys Ther, 2014; 9(7):888-897.

Williams III DSB, Green DH, Wurzinger B. Changes in lower extremity movement and power absorption during forefoot striking and barefoot running. Int J Sports Phys Ther. 2012;7:525-532.

P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!

248 Comments

  1. Thanks Bretta, another excellent article. Thanks for maintaining an excellent source of information regarding forefoot running.I come back to it a lot if I have any concerns about my running technique.

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