In running, landing heel-first is single-handily one of the major risk factors for injury. One aspect of heel strike running that increases injury risk is by causing the most rigid foot-ground interactions that produce more jarring, jolting and jerky forces than forefoot running (see here what a proper forefoot strike looks like).
The harming jarring forces in heel strike running derives from the heel-to-toe rollover action of the foot that occurs after heel strike. The problem with this particular movement path of the foot is it was found (references below article) to produce the most jarring, jerky and jolting forces that are prevented with forefoot running, as forefoot striking was associated with the smoothest foot-ground interaction, shown below.
In heel strike running, the greatest jerky movements that produces the most jolt and jarring forces occurs at touchdown where the weight of the entire body balances and drills down on the very small contact point of the heel. This is also where the most joint loading occurs as well as the heel strike-transient which is a burst in high impact [1]. The smoother part of heel strike running occurs during the swing phase [2], but this means nothing because much of the damage is done directly at heel strike.
Worse still, the high brake force exclusively produced at heel strike is associated with the highest jerk value which negates stride smoothness parameters, such as acceleration. In other words, heel strike running produces rigid, choppy, unbalanced strides rather than consistently smooth accelerations like forefoot running.
- High braking occurs in heel strike running because foot strike position at heel strike is too far ahead of the center of mass (upper body), show below:
The key to preventing all of these injurious risk factors is not with ‘better’ shoes, but by avoiding heel strike and adopt a forefoot strike running style. This is because landing on the balls of the foot, rather than the heel, results in a smoother motion of the foot that produces less jolt, jerk and jarring with practically no braking, as shown in the graph above. This is why in forefoot running you don’t regress in injury prevention, you progress. Moreover, because there’s a greater smoothness in foot placement accompanied with far less braking, forefoot running also reduces muscular effort needed to accelerate the body forward, which saves energy.
Last but not least, another reason there’s significantly less brake loads in forefoot running is the foot lands closer to you center mass (shown above) with practically no forceful engagements of the foot with the ground.
Its for all these reasons forefoot running is essential for preventing numerous injuries. In fact, HERE is 30 evidence-backed reasons forefoot running prevents the injuries heel strike running cause!
If you’ve enjoyed my post, you’ll love my YouTube channel, HERE, where I show why forefoot running works and heel strike running hurts!
References:
[1]. Nigg BM. Biomechanics of Running Shoes. Champaign, IL:Human Kinetics, 1986.
[2]. Hreljac, A. Stride smoothness evaluation of runners and other athletes. Gait and Posture, 2000; 11:199-206.
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