Heel Striking: Disadvantages, Injuries, and Alternatives

Why is Heel Striking Bad?

Heel striking, while a common running gait, is often associated with increased impact forces, higher injury risk, and reduced running efficiency due to the biomechanical disadvantages it presents to the kinetic chain.

Understanding Heel Striking in Running

Heel striking, or rearfoot striking, is a foot landing pattern where the heel makes initial contact with the ground, followed by the midfoot and forefoot. This is a prevalent pattern, especially among recreational runners wearing heavily cushioned running shoes. However, from a biomechanical perspective, it presents several challenges that can compromise running performance and increase injury susceptibility.

The Biomechanics of Impact: Why Heel Striking is Problematic

The primary concerns with heel striking stem from how it manages ground reaction forces (GRF) and the subsequent stress placed on the musculoskeletal system.

• Abrupt Impact Transient: When the heel lands first, particularly in front of the body's center of mass, it creates a sharp, high-magnitude impact force known as an "impact transient." This force travels rapidly up the kinetic chain – from the heel to the ankle, knee, hip, and even the lower back. Unlike a midfoot or forefoot strike, which allows for a more gradual absorption of force through the natural spring of the foot and ankle, a heel strike often lacks this compliant mechanism, leading to a jarring effect.
• Increased Braking Forces: Landing with the heel out in front of the body results in a significant horizontal braking force. This acts against the runner's forward momentum, effectively slowing them down with each step. This constant deceleration and re-acceleration demand more energy and can lead to a less fluid, more arduous running experience.
• Higher Peak Vertical Ground Reaction Force: Studies consistently show that heel strikers tend to exhibit higher peak vertical GRF compared to midfoot or forefoot strikers. This means more force is being absorbed by the body per step, potentially overloading bones, joints, and soft tissues over time.
• Reduced Use of Natural Shock Absorbers: The human foot and ankle are marvels of biomechanical engineering, designed with arches and flexible joints to absorb impact and store elastic energy. A heel strike often bypasses the optimal engagement of these structures, particularly the ankle's plantarflexion and the calf muscles, which are crucial for eccentric force absorption.

Common Injuries Associated with Heel Striking

The repetitive, high-impact nature of heel striking can predispose runners to a range of overuse injuries throughout the lower kinetic chain.

• Knee Injuries:
  • Patellofemoral Pain Syndrome (Runner's Knee): Increased knee extensor moments and higher forces transmitted through the patellofemoral joint.
  • Iliotibial Band (ITB) Syndrome: Repetitive friction and stress on the IT band due to altered knee mechanics.
• Shin Splints (Medial Tibial Stress Syndrome): The rapid loading rate and high impact forces can overstress the tibia and surrounding musculature.
• Hip Pain: Elevated forces can translate up to the hip joint, potentially contributing to conditions like gluteal tendinopathy or hip impingement.
• Lower Back Pain: The impact forces can propagate up the spine, particularly when core stability is insufficient, leading to increased lumbar spine loading.
• Stress Fractures: Repetitive high-magnitude forces, especially the sharp impact transient, can lead to bone fatigue and stress fractures, commonly in the tibia or metatarsals.
• Plantar Fasciitis: While less directly caused than other injuries, the overall increased loading and altered foot mechanics can exacerbate or contribute to plantar fascia irritation.

The Energy Inefficiency of Heel Striking

Beyond injury risk, heel striking can also make running less efficient from an energetic standpoint.

• Loss of Elastic Energy: Unlike a midfoot or forefoot strike, which allows for a more effective "loading" and "unloading" of the Achilles tendon and calf muscles, a heel strike often results in energy dissipation rather than storage and return. The elastic energy that could be stored in the tendons and muscles during the eccentric phase of landing is largely lost as heat and vibration.
• Increased Metabolic Cost: The constant braking and subsequent need to re-accelerate with each step requires more muscular effort and oxygen consumption. This translates to a higher metabolic cost for a given pace, meaning you have to work harder to maintain speed or cover distance.

The Alternative: Midfoot/Forefoot Striking

A midfoot or forefoot strike involves landing closer to or directly under the body's center of mass, allowing the foot's natural arch and the calf muscles to act as primary shock absorbers. This typically results in:

• Lower impact transients.
• Reduced braking forces.
• More efficient use of elastic energy.
• A smoother, more fluid running gait.

Transitioning Your Foot Strike: Practical Advice

If you currently heel strike and are experiencing issues, or simply wish to improve your form, transitioning to a midfoot or forefoot strike should be approached gradually and mindfully.

• Increase Your Cadence (Steps Per Minute): Aim for a higher step rate (e.g., 170-180 steps per minute). A higher cadence naturally encourages shorter strides and a landing closer to the body's center of mass.
• Shorten Your Stride Length: Focus on taking quicker, shorter steps rather than long, overstriding ones. This reduces the likelihood of landing with your heel far in front of your body.
• Lean Slightly Forward from the Ankles: A slight forward lean allows gravity to assist with forward momentum and encourages the foot to land more directly underneath the body.
• Focus on a Quiet Landing: Try to run as quietly as possible. A loud "thud" with each step often indicates a heavy heel strike.
• Strengthen Your Foot and Calf Muscles: As midfoot/forefoot striking relies more on the lower leg muscles, ensure your calves, ankles, and feet are strong and resilient. Incorporate exercises like calf raises, eccentric heel drops, and foot intrinsic muscle exercises.
• Incorporate Barefoot Drills (on soft surfaces): Short periods of barefoot running on grass or a track can naturally encourage a midfoot landing as a protective mechanism. Start with very short distances.
• Seek Professional Guidance: For significant gait changes or persistent pain, consult with a running coach, physical therapist, or kinesiologist. They can provide personalized analysis and guidance.

Conclusion: Optimizing Your Running Form

While not every heel striker will experience injury, understanding the biomechanical disadvantages associated with this foot strike pattern is crucial for injury prevention and performance optimization. By transitioning towards a more efficient midfoot or forefoot strike, runners can reduce impact forces, improve energy efficiency, and foster a more resilient, enjoyable running experience. Remember that any significant change to running form should be gradual and attentive to your body's response.