Mounting evidence (references below article) shows that heel strike running is primarily responsible for causing both shin splints and knee pain by increasing intramuscular pressure of the lower leg due to over-striding and increases straining on the connective tissue surrounding the tibia (shin) due to repeated toe-lifting upon heel strike, shown here:
Additionally, landing heel-first when running often engages an over-stride (foot lands too far ahead of the body) because the knee fully unbends, and locks-out upon and at landing, which enables too much over-reach of the foot ahead of the hips (which is also the center of mass). Shown below:
This large distance separation between initial foot strike position and the center of mass causes pain and injury to both the knees and shins because it produces a prolonged collision force as the body comes to an unusually prolonged crashing halt with the stance leg. Out of this, the collisional force is measured at a loading rate of 70-100 body weights per second where the knee bears nearly the full brunt of the excessive loading. Worse still, this force also causes a sharp increase in intramuscular pressure of the shin muscles, causing the pressure to reach pain-inducing levels.
More Ways Heel Strike Running Causes Shin Splints
Another mechanism of how heel strike running makes the shins more prone to pain and injury is due to too much lifting of the toes and forefoot upon and at landing, shown below:
To gain a better appreciation of this, sit down in a chair and pull your forefoot and toes back, while keeping your heel on the ground. Do this for a few minutes, and you’ll begin feel the strain in your shins. Now, do that over the duration of a marathon and see how your shins feel! More specifically:
- excessive straining of the connective muscular tissue of the shin combined with the loading rate produced at heel strike actually shreds the connective tissue of the tibia (shin).
Why Forefoot Running is Best for Shin and Knee Injury Prevention
Shin splits is one of the most common running injuries, and what a coincidence, the majority of recreational runners are heel strikers. Though, the evidence is correlational, research from leading institutions are beginning to show that shin splints might be a heel strikers injury.
Our lower extremities may not be anatomically adept to withstand the loading and force from heel striking. Dr. Daniel Lieberman, professor of human evolutionary biology at Harvard University, has made numerous compelling publications on the various forces associated with heel striking and has found that forefoot strikers generate smaller collision forces than heel strikers. A reduction in collision forces could reduce compartmental pressures, and even shin pain.
Also, unlike heel striking, a forefoot strike involves a more relaxed plantarflexed foot upon foot-strike which may relieve strain from the shin. From a mechanical perspective, the heel strike running technique may actually have limited usefulness to help alleviate repetitive loading and tibial strain implicated in shin splints.
References:
Mori, S and Burr, ND. Increased intracortical remodeling following fatigue damage. Bone (1993); 14(2):103-9.
Sasimontonkul, S., Bay, BK, and Pavol, MJ. Bone contact forces on the distal tibia during the stance phase of running. J Biomech (2007) ;40(15):3503-9.
Thacker et al. The prevention of shin splints in sports:a systematic review of literature. Medicine and Science in Sports and Exercise (2002);32-40.
Loving the information on this site, you have done great job on the articles.
Good write-up, I am normal visitor of one’s blog, maintain up the nice operate, and It’s going to be a regular visitor for a lengthy time.
Please let me know if you’re looking for a writer for your blog. You have some really good posts and I think I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some content for your blog in exchange for a link back to mine. Please send me an e-mail if interested. Kudos!
Real clean web site, appreciate it for this post.
I feel this is one of the most vital info for me. And i’m glad studying your article. But want to observation on few basic issues, The site taste is perfect, the articles is in point of fact excellent : D. Good task, cheers
I cling on to listening to the news broadcast speak about getting free online grant applications so I have been looking around for the most excellent site to get one. Could you tell me please, where could i acquire some?
Great write-up, I am normal visitor of one’s site, maintain up the nice operate, and It’s going to be a regular visitor for a long time.
Your house is valueble for me. Thanks!…
Pretty portion of content. I simply stumbled upon your weblog and in accession capital to say that I acquire actually enjoyed account your weblog posts. Any way I will be subscribing on your augment and even I fulfillment you get right of entry to constantly rapidly.
Its excellent as your other blog posts : D, regards for posting. “To be able to look back upon ones life in satisfaction, is to live twice.” by Kahlil Gibran.