Injuries Caused by Running

Most injuries caused by running are strongly linked to heel strike running as this style of running generates an impact transient that is known to be the root cause of most running injuries.

Injuries Caused by Running

Injuries Caused by Running with a Heel Strike

Research has revealed the following running injuries caused by heel striking:

Lumbar Spine Pain


Peroneal Tendonitis

Heel Pad Damage

Anterior Compartment Pain

Calcaneal Nerve Compression

Hip Injury

Knee Hyperextension

Achilles Tendon Soreness

Severe Knee Injury

Sore Lower Back

Another important point to mention is that heel striking is often necessitated by cushioned heeled running shoes. Click here to learn more on the adverse affects of such footwear. And, no matter how hard you try, there is no way to heel strike safely. Click here to find out why…

How Runners Can Reduce the Risk of Injury

Research has consistently found that forefoot running virtually eliminates the impact transient and is always useful in minimizing injuries to the lower extremity. Click here to see what a forefoot strike looks like and get started on running smartly.

More From Run Forefoot:

Patellofemoral Pain Syndrome – Many runners suffer this dreaded injury, but many runners don’t  know why. This article covers the main cause of knee injury in runners.

Achilles Heel – Found out why heel strike running is such a daunting task for the Achilles tendon, resulting in injury to the tendon.

Eccentric Exercises – We often hear about eccentric exercises, but you can achieve them just by running barefoot; find out how.

Forefoot Shoe Review – Read my review on the FeelMax Osma 2, an under-appreciated forefoot running shoes that is a great tool to help you mechanically run your best.

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


  1. I’ve been running 35 years and am a heel striker. Now I’m trying to adjust to 6mm drop shoes and forefoot landing… I have an injures achilles…now what?

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  3. Hi Bretta, thanks for this info.

    I’ve started running barefoot and forefoot a couple months ago and started developing pain in the center area of the bottom of my forefoot. It is severe enough that I cannot go even a mile without feeling it. It feels as if there is an area of scar tissue there and it hurts after each stride. I was running 2 miles a week. Walking does not cause any pain. Ever experience this or hear of it ? I want to continue forefoot running, but I’m not sure what to do now. Thanks !

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