Heel strike running appears to be the root of running injury. Knee injury can be easily avoided with forefoot running barefoot or in barefoot like running shoes.
Walking and running in thick cushioned running shoes were found to be directly responsible for causing knee osteoarthritis, but was perfectly prevented by walking and running barefoot or in barefoot-like shoes.
Leaning slightly forward when running proved more effective at engaging better leg swing control that prevents an over-stride, and results in significantly less impact at the knee, while providing more economical benefits, too, as compared with running too upright with your torso.
The only way to reassuringly protect your knees long-term from running is not with thicker cushioned running shoes, or a knee brace, but with paying close attention to where you land on your foot when you run. You must avoid heel strike at all costs because this landing style engages other mechanics that inflict higher net-forces on the knee. Instead, you need to land on your forefoot because it has been proven to the most good at sustainable reducing and preventing the impact variables and mechanics responsible for destroying the knee-joint.
Contrary to popular belief, more cushioning, especially under the heel, in a running shoe was alarmingly found to increase joint loading on the hips, knees and ankles to the degree of enabling arthritic conditions to potentially develop as compared to runners who run barefoot or in barefoot-type footwear.
Unlike forefoot running, the knee is most severely impacted in heel strike running because landing heel-first was found to cause the knee to automatically lock at landing, which not only contributed to an over-extended stride tied to longer, more intensive braking, it also caused the leg to lose its shock absorbing capability, resulting in greater-than-normal all-around impact levels.
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