Running in barefoot shoes leads to more functional improvements in the energy-saving elastic properties of the Achilles. This is because the flat, heelless sole enables the tendon to properly elongate during stance, which was found to make the Achilles better at storing and reusing elastic energy as compared with running shoes with a thick cushioned heel.
In running, changing your foot strike pattern from a heel strike to a forefoot strike landing does not increase the risk of an Achilles injury. Even better, forefoot running enables the Achilles tendon to function more optimally as an energy-saving spring whereas heel strike running may actually be an impediment to the economic elastic properties of the tendon.
One of the few ways Achilles tendon pain may arise in forefoot running is you may be landing too high up on your toes without letting your heel drop down to the ground. This directly causes Achilles injury by placing more jarring force, loading and mechanical strain on the Achiilles, and calves. To avoid this injury, you must engage a proper forefoot strike which is a much flatter foot placement, where initial ground-contact is made on the balls of the foot, then the heel drops down to the ground, which does a better job at safeguarding the Achilles as compared with toe striking and heel striking.
Heel strike running was found to be one of the biggest risk factors for Achilles injury because the hips and foot were found to be used too intensively to propel the body forward through each over-stride. This was found to shred the Achilles tendon as compared with forefoot running, which has a more protective effect on the tendon by eliminating an over-stride, driving higher step-rate and less risk of over-pronation.
Cushioned running shoes, even wearing heel inserts, results in a larger heel-to-toe offset which was found to encourage force-intensive mechanics straining to the Achilles tendon as compared with minimalist running shoes or running barefoot.
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