When it comes to preventing running-related heel injuries, running shoes with thick cushioned heels were found to actually cause pain and injury to the heel by causing you to land too hard on your heels. The most clinically promising method to protect your heels when running is to adopt a forefoot strike landing which was found to spread impact best over the foot, resulting little to no damaging impact at the heel.
Heel strike running was found to be a big risk factor for shin splints and fracture by causing a functional loss of impact absorption in the knee, while causing too much force-intensive stop and go (i.e. too much intense braking) as compared with forefoot running, which was found to do a better job at improving knee flexion, thereby reducing dangerous loads to the shins.
Heel strike running was found to be produce repetitive trauma impacts and joint overloading to the knees and hips as compared with forefoot running, which was found to prevent all forms of impact from rising to injury-predisposing levels.
Heel strike running was proven to yet again cause another injury, ITBS, by causing the foot to wrestle too much with the ground during the heel-to-toe rollover action. This was found to transfer increases in bending and rotational stress from the foot to the IT band as compared with forefoot striking, which was found to have the most stabilizing effects on the foot-ankle complex throughout all phases of running gait.
Heel strike running was found to trigger more abnormal stresses on the foot that transfers up the leg and pries into the knee, causing injury as compared with forefoot running, which was found to engage more precision coordination between the joints of the foot and leg, resulting in significantly less stress production across the body.
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