Shin Injury – Heel Strike vs Forefoot Strike Running

Shin Injury – Heel Strike vs Forefoot Strike Running

Left, a heel striker showing high dorsiflexion as indicated by the forefoot being lifted up to allow initial contact on the heel. The high dorsiflexion increases muscle activity at the tibialis anterior (red arrow). Right, a forefoot striker, showing no dorsiflexion, rather high plantarflexion at touchdown which reduced work on the tibialis anterior.

Tibialis anterior muscle activity in heel strike vs forefoot strike

Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
Bretta Riches

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