How do you strike the ground while running?

How your foot strikes the ground when you run determines how much stress you put on your body.  Studies have shown that striking the ground with the heel places more stress on your body when compared to midfoot or forefoot striking.  An argument can be made that heel striking is not natural.  Try running barefoot on your heel, your body won’t allow you to.  Running shoes are built thicker in the heel to promote this motion.  But is this the right way to run?

Now should I just switch to a midfoot or forefoot strike and get the vibram five fingers / “toe shoes”.  It is not that simple.  You may not have the foot type to handle a mid or forefoot strike and you must transition gradually.

At Form & Function we have Running Asssessments and programs that will help you see what type of foot striker you are.  From the assessment we can advise if you should switch and how.  Come to Form & Function to ask how or visit our website for more info.

Dr. Paul Oh

A simple tip to help prevent lower kinetic chain issues

With every stride we take, ground reaction forces are transferred from the point of foot contact up through the ankle, knee, hip, and low back. Each joint along this kinetic chain works to absorb the forces through its normal biomechanical motions. Often, if there is a dysfunction in the normal mobility of a joint, the other joints along the chain will have to compensate which can potentially manifest into an orthopaedic issue or injury.

Having tight calf muscles is a common presentation that can be linked with altered ankle and knee biomechanics. As high heeled shoes continue to be a popular fashion trend, individuals that habitually wear heeled shoes are at the most risk for developing tight calves as this muscle is constantly in a shortened position. Tight calves may limit movement at the ankle and cause increased pronation of the foot (flat foot). Increased pronation of the foot is associated with an inward rotation of the tibia (shin bone), and therefore affects the alignment of the knee and how the knee cap tracks with regards to the femur (thigh bone). Additionally, heel height causes increased strain on the knee joint as the quadriceps muscle group in the front of the thigh works harder, increasing pressure on the kneecap and associated tendons. As a result, knee pain is a common complaint when high heels are worn regularly.

In short, only use high heels on special occasions rather than on a regular or daily basis. Using them less frequently will reduce the long term effects of high heels. It’s a good idea to start looking for lower heels. At about 2 inches, heels are both safe and comfortable, a compromise for both fashion and health. If you can not resist the temptation of wearing high heels at least do your self a favor and stretch your calves daily!

A simple tip to help prevent lower kinetic chain issues

With every stride we take, ground reaction forces are transferred from the point of foot contact up through the ankle, knee, hip, and low back. Each joint along this kinetic chain works to absorb the forces through its normal biomechanical motions. Often, if there is a dysfunction in the normal mobility of a joint, the other joints along the chain will have to compensate which can potentially manifest into an orthopaedic issue or injury.

Having tight calf muscles is a common presentation that can be linked with altered ankle and knee biomechanics. As high heeled shoes continue to be a popular fashion trend, individuals that habitually wear heeled shoes are at the most risk for developing tight calves as this muscle is constantly in a shortened position. Tight calves may limit movement at the ankle and cause increased pronation of the foot (flat foot). Increased pronation of the foot is associated with an inward rotation of the tibia (shin bone), and therefore affects the alignment of the knee and how the knee cap tracks with regards to the femur (thigh bone). Additionally, heel height causes increased strain on the knee joint as the quadriceps muscle group in the front of the thigh works harder, increasing pressure on the kneecap and associated tendons. As a result, knee pain is a common complaint when high heels are worn regularly.

In short, only use high heels on special occasions rather than on a regular or daily basis. Using them less frequently will reduce the long term effects of high heels. It’s a good idea to start looking for lower heels. At about 2 inches, heels are both safe and comfortable, a compromise for both fashion and health. If you can not resist the temptation of wearing high heels at least do your self a favor and stretch your calves daily!