Collective research has found heel lifts have no preventive effect on damaging heel pressures and peak forces on the Achilles in heel strike runners. The good news is, all that may be needed to prevent heel and Achilles injury in running is to avoid heel striking altogether and adopt a forefoot strike landing because there’s consistently little to no impact at the heel, while doing more to stabilize the Achilles tendon.
n seniors, minimalist shoes and being barefoot was found to do the most good in dramatically reducing injuries and falling as the flat sole and heightened sense of the ground was translated into more functional movement patterns that accounted for more stable landings, while strengthening the feet and ankles that accounted for big reductions in the risk of falling.
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One of the main causes of tired feet after running is foot strike pattern. It turns out, how you land on your foot when you run has big implications for your foot’s energetics, whereby heel strike running was found to cause more rigid, high impact landings, while the line of travel of the foot when interacting on the ground was found to undergo a more harmful line of trajectory, tied to more over-pronation (i.e. the heel is forced into extreme positions) as compared with forefoot running, which was found to make more efficient, yet passive use of the foot. All in all, heel strike running causes the foot to grapple too much with the ground, which was found to be both inefficient and ineffective from an economical and injury preventative standpoint.
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