Soleus Strain When Learning Forefoot Running

Many forefoot runners who’ve switched from heel strike running experience soleus pain. This is common and occurs because the soleus muscles are NOT used the same way in heel strike running as they are in forefoot strike running.

In heel strike running, much of the mechanical output comes from the knee, whereas in forefoot strike running, greater mechanical output comes from the soleus and LESS from the knee. This is why forefoot running may do a better job at safeguarding the knees because it might prevent the mechanical stress and joint overloading that fuels runners knee, and there’s been loads of positive reports supporting this.

Soleus Strain From Forefoot Running
When a runner first learns forefoot running, temporary soleus pain and tightness may be expected because in their normal role in forefoot running, the soleus muscles help control ankle plantar flexion (forefoot pointing downward) upon and at touchdown (shown above) which helps reduce the downward force of the leg and guides a smoother, more steadied and controlled exchange between the foot and the ground. This is why an unconditioned soleus may be slightly prone to pain when learning forefoot running, BUT the pain will FULLY subside once the soleus has completely adapted to forefoot running.

Soleus Strain When Learning Forefoot Running

It’s also worth mentioning that on top of reduced mechanical work on the knee, which has an important role to play in preventing runners knee, forefoot running also free’s up mechanical work and strain from the quadriceps because the mechanical work is now shifted to the the soleus (Vanatta and Kernozek 2014). This is another reason transitioning from heel strike to forefoot strike running so often accompanies tight and tender soleus muscles as an adaptive response to a new running condition!

Furthermore, in forefoot running, the soleus is more activated and engaged because it undergoes eccentric contractions to control plantarflexion of the foot and reduces the downward acceleration of the center of mass at touchdown (Pratt, 1989).

Therefore, soleus pain is due to a spike in metabolic demands in the ankle and is primarily the result of adapting to forefoot running. Fortunately, this pain is short-lived as the soleus will improve strength capacity and responsiveness as forefoot running progresses.

However, when faced with soleus pain, many forefoot runners resort to stretching. But in most cases, static stretching may threaten soleus function: static stretching causes motor unit firing to fade quickly, thus compromising performance.

Keeping close eye on the pain, you can run with soleus discomfort. The pain can also help fine-tune leg swing mechanics and might prompt you to relax more.

The Take Home Message

Nonetheless, soleus pain is routinely experienced by most newbie forefoot runners and it accounts for the muscle’s role in balance control, and the fact that you haven’t used it much as a heel striker, but with forefoot running, it gets stronger.

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References:

Pratt DJ. Mechanisms of Shock Attenuation Via the Lower Extremity During Running. Clin Biomech (Bristol, Avon). 1989; 4(1):51-57.

Vannatta CN and Kernozek TW. Patellofemoral joint stress during running with alterations in foot strike pattern. Med Sci Sports Exerc, 2015;47(5):1001-1008.


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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

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!

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