Heel Striking: Identifying Your Gait, Understanding Its Impact, and Self-Assessment Methods

How to tell if you're a heel striker?

Identifying whether you are a heel striker primarily involves observing your foot's initial contact point with the ground during walking or running, often characterized by the heel touching down before the midfoot or forefoot.

Understanding Foot Strike Mechanics

Foot strike refers to the specific part of your foot that makes first contact with the ground during the stance phase of gait. While walking naturally involves a heel-first contact for most individuals, running mechanics can vary significantly.

• Heel Strike (Rearfoot Strike): The heel is the first part of the foot to make contact with the ground. This is the most common foot strike pattern among recreational runners, particularly those wearing cushioned running shoes.
• Midfoot Strike: The entire foot, or the ball of the foot and the heel simultaneously, lands on the ground.
• Forefoot Strike: The ball of the foot (metatarsals) makes contact with the ground first, with the heel potentially lowering afterward. This is often observed in sprinters or barefoot runners.

Why Does Foot Strike Matter?

The way your foot strikes the ground influences the distribution of impact forces throughout your kinetic chain (foot, ankle, knee, hip, spine). While there's no single "best" foot strike for everyone, a prominent heel strike, especially when coupled with overstriding, can lead to higher impact forces, potentially increasing the risk of certain overuse injuries such as:

• Patellofemoral pain syndrome (runner's knee)
• Shin splints (medial tibial stress syndrome)
• Plantar fasciitis
• Achilles tendinopathy (less common with heel strike, more with forefoot)
• Stress fractures

Understanding your foot strike is the first step in optimizing your running form for efficiency and injury prevention.

Visual Cues: Observing Your Gait

The most definitive way to determine your foot strike is through direct observation.

• Video Analysis: This is the gold standard.

  • Set up a camera (smartphone works well) to record yourself running on a treadmill or a flat, open path from a side angle, focusing on your feet and lower legs.
  • Play the video back in slow motion. Pay close attention to the exact moment your foot makes initial contact with the ground. Is it the very back of your heel, the midfoot, or the ball of your foot?
  • Look for your foot placement relative to your center of mass. A prominent heel strike is often accompanied by the foot landing significantly in front of your body's center of gravity (overstriding), creating a "braking" force.
  • Observe your foot angle at contact. If your toes are pointed significantly upwards (dorsiflexed) as your heel strikes, this is a clear sign of heel striking.

• Audible Cues:

  • Listen to the sound your feet make as they land. A loud, distinct "thud" or "slapping" sound often indicates a heavy heel strike, especially if it feels like your foot is hitting the ground rather than rolling through it. Midfoot and forefoot strikes tend to be quieter and more cushioned.

• Shoe Wear Patterns:

  • Examine the outsole of your running shoes. If you are a consistent heel striker, you will typically see accelerated wear on the posterior-lateral (outer back) portion of the heel. Compare this to the wear patterns on the midfoot or forefoot. While not definitive on its own (as walking gait also influences wear), combined with other cues, it can be a strong indicator.

Proprioceptive Cues: What You Feel

Beyond what you see, what you feel during your run can provide significant clues.

• Impact Sensation:
  • If you consistently feel a distinct "jarring" sensation travelling up your leg, particularly through your heel, ankle, or knee, upon each foot strike, it's a strong indicator of a high-impact heel strike. Midfoot and forefoot strikes tend to feel more "springy" or "cushioned" due to the natural shock absorption of the arch and calf muscles.
• Localized Pain or Discomfort:
  • While not exclusive to heel striking, certain pains are frequently associated:
    • Heel pain (e.g., retrocalcaneal bursitis): Direct impact on the heel can aggravate structures around the heel bone.
    • Shin splints: The sudden impact and braking force of a heel strike can overload the muscles of the lower leg.
    • Knee pain (especially anterior knee pain): Overstriding with a heel strike can increase the load on the knee joint.

Practical Self-Assessment Methods

You don't always need a high-tech lab to assess your foot strike.

• The "Slow Motion" Walk/Run Test:
  • Find an open space. Slowly walk, then transition into a very slow jog. Consciously try to feel which part of your foot touches the ground first. While this isn't your natural gait, it can help you build awareness.
• The "Blind" Test:
  • Run at a comfortable pace. For short intervals (e.g., 30 seconds), try to run without looking down at your feet. Instead, focus on the sensation of your foot landing. Can you feel the heel, midfoot, or forefoot making contact first? This helps bypass visual bias.
• The "Barefoot" Test (Caution Advised):
  • If you have a safe, clean, soft surface (like grass or a track), try running a very short distance barefoot. Most individuals naturally adopt a midfoot or forefoot strike when running barefoot to protect their heels from impact. If you find yourself naturally shifting away from a heel strike when barefoot, it suggests your shod running might be influenced by shoe cushioning or learned habits. Always start with very short distances and ensure the surface is safe to avoid injury.

When to Seek Professional Guidance

If you are experiencing persistent pain, suspect your foot strike is contributing to injuries, or wish to significantly alter your running form, it is highly recommended to consult with a professional.

• Physical Therapist or Sports Medicine Physician: They can conduct a comprehensive gait analysis, identify biomechanical inefficiencies, and provide personalized recommendations for injury prevention and rehabilitation.
• Certified Running Coach: Many coaches specialize in running form analysis and can offer drills and cues to help you modify your foot strike and overall running mechanics safely and effectively.

Shifting Your Foot Strike (Brief Mention)

If you determine you are a heel striker and wish to explore changing your foot strike, understand that this is a gradual process. It involves strengthening specific muscles (e.g., calves, intrinsic foot muscles), improving proprioception, and making subtle adjustments to your cadence and posture. Attempting a drastic change too quickly can lead to new injuries. Focus on landing with your foot closer to directly under your hips and increasing your cadence (steps per minute) as initial steps.

Conclusion

Identifying whether you are a heel striker involves a combination of visual cues, proprioceptive feedback, and simple self-assessment methods. While a heel strike is not inherently "bad," understanding your gait mechanics is crucial for optimizing your running efficiency and minimizing injury risk. If concerns arise, leverage the expertise of sports medicine professionals to guide your journey toward a more resilient and enjoyable running experience.