Hamstring Pain From Forefoot Running

16/06/2015 Bretta Riches Forefoot Running Tips 624

Leaning forward is one of the key mechanical components of forefoot running because it allows less braking, and therefore, smooth, effortless forward momentum. I learned about the importance of the forward lean from the Pose Method of Running, which mentions that the forward lean during running must be very subtle and not excessive as leaning too far forward will alter your mechanics, causing you to waste energy. Research also shows that over-leaning during running can cause hamstring pain.

Hamstring Pain

Hamstring Pain From Forefoot Running

Leaning forward when running fuels acceleration, it also helps relax the upper back muscles, and also reduces knee pain.  In fact, most elite distance runners lean forward when they run, especially when they get tired because this helps take mechanical work away from the leg. But what these runners don’t do is over-lean, and I think many new forefoot runners tend to over-lean during speed session as they may believe that the farther they lean forward, the faster they will run. This is untrue as sprinters typically don’t over-learn forward. Sprinters too, are leaning forward, but again the degree of forward leaning is very minor.

Sore Hamstring
Technically, your forward lean should be so subtle that an onlooker cannot tell the difference if you are leaning or running upright.

Hamstring Pain From Forefoot Running

Leaning too far forward when you run significantly pulls the hamstring muscles. Higashihara et al. (2015) found that over-leaning of the trunk at fast running velocities stretched the hamstring muscles during stance –the phase of which loading is high and the hamstrings are activated– which dumped elongation loads on the biceps femoris long head and semimembranosus muscles.

The researchers compared the effects of a forward lean of the trunk and an up-right position of the trunk on hamstring kinematics during sprinting. For the forward-lean trunk condition, runners were asked to lean forward as much as possible with speed.

Their data showed that over-leaning stretched all three hamstring muscles at touchdown as compared with an upright trunk during sprinting. As mentioned briefly, the hamstrings are more activated during stance as compared with other phases of running gait. If a muscle lengthens when it is activated, it becomes vulnerable to injury (Best et al., 1995; Brooks & Faulkner, 2001; Garrett, 1996; Lieber & Friden, 1993).

Moreover, the biarticular hamstring muscles reach peak strain and undergo lengthening during late swing phase of sprinting whereby over-leaning during this phase might dramatically exacerbate muscle lengthening beyond a tolerable limit (Chumanov, Heiderscheit, & Thelen, 2007, 2011; Schache, Dorn, Blanch,Brown, & Pandy, 2012)

From this, the researchers concluded that over-leaning increases the risk of hamstring injury, particularly during stance and late swing phase of running. To prevent hamstring injury, the less you lean, the less lengthening is required to contract the hamstrings when running on the forefoot.

The Take Home Message

The common metaphor for the forward trunk lean is the ‘gas pedal’ in forefoot running and leaning subtly certainly delivers performance gains.

You’ll know when you are over-leaning when your legs start to feel heavy. Over-leaning is a wall that puts a limit on how fast you can run. Technically, your forward lean should be so subtle that an onlooker cannot tell the difference if you are leaning or running upright.

More From Run Forefoot:

Sore Calves When Running on Forefoot

Knee Injury More Prevalent in Heel Strike Running

Get Stronger Knees with Tarahumara Running Sandals

Forefoot Running Holds More Promise in Preventing ITBS 

Best Shoes for Forefoot Runners

References:

Best, T. M., McElhaney, J. H., Garrett Jr., W. E., & Myers, B. S.(1995). Axial strain measurements in skeletal muscle at various strain rates. Journal of Biomechanical Engineering, 117(3), 262 – 265.

Chumanov, E. S., Heiderscheit, B. C., & Thelen, D. G. (2007). The effect of speed and in fl uence of individual muscles on hamstring mechanics during the swing phase of sprinting.
Journal of Biomechanics, 40(16), 3555 – 3562.

Garrett Jr., W. E. (1996). Muscle strain injuries. The American Journal of Sports Medicine, 24(Suppl. 6), S2 – S8.

Higashihara et al. Effects of forward trunk lean on hamstring muscle kinematics during sprinting. J Sports Sci, 2015; 33(13): 1366-1375.

Lieber, R. L., & Friden, J. (1993). Muscle damage is not a function of muscle force but active muscle strain. Journal of Applied Physiology, 74(2), 520 – 526.

Schache, A. G., Dorn, T. W., Blanch, P. D., Brown, N. A., & Pandy, M. G. (2012). Mechanics of the human hamstring muscles during sprinting. Medicine and Science in Sports and Exercise, 44(4), 647 – 658.

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!

624 Comments

  1. Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?

  2. I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.

  44. Aw, this was an exceptionally good post. Finding the time and actual effort to produce a very good article… but what can I say… I hesitate a lot and never manage to get nearly anything done.

  97. What i do not understood is actually how you’re no longer really alot more neatly-liked than you may be right now.You are so intelligent. You realize therefore considerably in relation to this matter, made me individually consider it from so manynumerous angles. Its like men and women aren’t involved unlessit is something to do with Woman gaga! Your own stuffs outstanding.All the time take care of it up!

  332. It is appropriate time to make some plans for the future and it is time to be happy. I’ve read this post and if I could I wish to suggest you few interesting things or tips. Perhaps you can write next articles referring to this article. I desire to read more things about it!

  347. 4月1日 – エルメがもも屋（奈良市）を完全子会社化、もも屋全4店舗のブランドをエルメに変更（1979年（昭和54年）に吸収合併）。GREEキャリア (2006年4月10日). 2022年4月4日閲覧。 3月10日 – 「一徳」（上記）から譲り受けた浦和、小岩、吾嬬、中目黒の4店を開店。理事は政府理事28名、労働者理事14名、使用者理事14名の計56名で構成される。事務局には理事会が任命する事務局長の下に2000名を超える職員がおり、諸会議の報告書作成や労働・

  421. Hey would you mind letting me know which webhost you’re using? I’ve loaded your blog in 3 completely different internet browsers and I must say this blog loads a lot quicker then most. Can you recommend a good web hosting provider at a honest price? Many thanks, I appreciate it!

  465. Hi there, just became aware of your blog through Google, and found that it’s truly informative. I am gonna watch out for brussels. I will appreciate if you continue this in future. Lots of people will be benefited from your writing. Cheers!

Leave a Reply

Your email address will not be published.