When it comes to running, there are different techniques for how the foot strikes the ground, including rear-foot, mid-foot, and fore-foot striking. In this article, we will discuss the differences between these techniques and the potential advantages and disadvantages of each.
Rear-Foot Striking Biomechanics
Rear-foot striking, also known as heel striking, is the most common foot strike pattern among runners. This technique involves landing on the heel of the foot and rolling forward onto the mid-foot and forefoot as the foot moves towards the toe-off phase of the gait cycle. It is characterized by a longer stride length, slower cadence, and a vertical ground reaction force that peaks at the heel.
When the foot strikes the ground in a rear-foot strike pattern, the heel first absorbs the impact forces generated during the landing phase of the gait cycle. The ankle then dorsiflexes (ankle movement that points the foot towards you), allowing the foot to roll forward onto the mid-foot and forefoot. This rolling motion involves an eccentric contraction of the calf muscles, which helps to control the rate of pronation (foot rolling in) and absorb shock.
Rear-foot striking is associated with a greater vertical ground reaction force at the heel, which can cause a braking effect that increases the metabolic cost of running. It is also associated with higher impact forces at the knee joint, which potentially increases the risk of knee injuries such as patellofemoral pain syndrome. Explore our resources for tips on health and wellness at Hong Kong Sports Clinic.
Advantages:
• Reduced stress on the calf muscles and Achilles tendon
• Increased shock absorption due to the heel’s ability to absorb impact forces
• Requires less effort from the muscles of the lower leg during the stance phase of the gait cycle
Disadvantages:
• Reduced efficiency of running due to the braking effect caused by the heel strike
• Several small-scale researches suggest increased repetitive stress injury
Mid-Foot Striking Mechanics
Mid-foot striking involves landing on the middle of the foot, specifically the ball of the foot and the arch. This technique is characterized by a shorter stride length, quicker cadence, and a more horizontal ground reaction force that peaks at the mid-foot.
When the foot strikes the ground in a mid-foot strike pattern, the impact forces are distributed more evenly across the foot. The ankle remains dorsiflexed throughout the stance phase of the gait cycle, and the calf muscles contract to control pronation and maintain stability.
Mid-foot striking is associated with a more horizontal ground reaction force that reduces the braking effect and increases the efficiency of running. It is also associated with a lower vertical ground reaction force at the heel, which can reduce the impact forces at the knee joint and lower the risk of knee injuries.
Advantages:
• Reduced stress on the knee joint due to the lower impact forces generated during the impact phase of the gait cycle
• More efficient running due to the lack of a braking effect caused by the heel strike
• Increased activation of the muscles of the foot and lower leg, which can help improve foot and ankle stability
Disadvantages:
• Increased stress on the calf muscles and Achilles tendon due to the increased demands on the muscles of the foot and lower leg
• Increased loading on plantar fascia due to the repetitive impact forces on the arch of the foot
• Requires more effort from the muscles of the lower leg during the stance phase of the gait cycle
Fore-Foot Striking Mechanics
Fore-foot striking involves landing on the ball of the foot and the toes. This technique is characterized by a shorter stride length, quicker cadence, and a horizontal ground reaction force that peaks at the forefoot.
When the foot strikes the ground in a fore-foot strike pattern, the impact forces are absorbed primarily by the muscles and tendons of the foot and lower leg. The ankle remains plantarflexed (ankle movement that points the foot away from you) throughout the stance phase of the gait cycle, and the calf muscles contract concentrically to generate propulsion.
Fore-foot striking is associated with a more horizontal ground reaction force that reduces the braking effect and increases the efficiency of running. It is also associated with a lower vertical ground reaction force at the heel and a reduced risk of knee injuries.
Advantages:
• Reduced stress on the knee joint due to the lower impact forces generated during the impact phase of the gait cycle
• More efficient running due to the lack of a braking effect caused by the heel strike
• Increased activation of the muscles of the foot and lower leg, which can help improve foot and ankle stability
• Reduced stress on the calf muscles and Achilles tendon due to the increased demands on the muscles of the foot and lower leg
Disadvantages:
• Increased risk of developing metatarsal stress fractures due to the repetitive impact forces on the ball of the foot and toes
• Requires more effort from the muscles of the lower leg during the stance phase of the gait cycle
• Increased load on plantar fascia due to the repetitive impact forces on the arch of the foot
Choosing the Right Foot Strike Pattern
The ideal foot strike pattern for an individual depends on a variety of factors,
including their running goals their injury history, and their biomechanics. There is no one-size-fits-all approach to foot strike pattern selection, and it is important to work with a qualified running coach or physical therapist to determine the best approach for you.
It is also important to note that changing foot strike pattern can be a gradual process that requires patience and persistence. Abruptly changing foot strike pattern can increase the risk of injury and may not be appropriate for all individuals.
Tips for Safe Running
Regardless of foot strike pattern, there are several tips for safe running that can help prevent injury and improve performance:
1. Gradually increase running volume and intensity:
It is important to gradually increase running volume and intensity to allow the body to properly adapt to the demands of running.
2. Wear appropriate footwear:
Choosing the right running shoes can help reduce the risk of injury and improve performance. It is important to choose shoes that are appropriate for your foot type, running style, and terrain.
3. Warm-up and cool-down properly:
A proper warm-up and cool-down can help prepare the body for running and reduce the risk of injury.
4. Focus on proper form:
Proper form can help reduce the risk of injury and improve running efficiency. It may be helpful to work with a running coach or physical therapist to learn proper form.
5. Listen to your body:
It is important to listen to your body and pay attention to any warning signs of injury. Rest and recovery are important components of any running program.
Conclusion
Foot strike pattern is an important consideration for runners, as it can impact running efficiency and the risk of injury. Rear-foot striking is the most common foot strike pattern, but mid-foot and fore-foot striking may offer advantages for some individuals. The best foot strike pattern for an individual depends on a variety of factors, including their running goals, injury history, and biomechanics. Regardless of foot strike pattern, it is important to gradually increase running volume and intensity, wear appropriate footwear, warm-up and cool-down properly, focus on proper form, and listen to your body. By following these tips and working with a qualified running coach or physical therapist, individuals can enjoy the benefits of running while minimizing the risk of injury.
