Heel striking, also known as rearfoot striking, is the gait pattern where the back third of the foot makes the first contact with the ground. This foot placement is the most common pattern among recreational runners, largely due to the design of modern running shoes that feature elevated, cushioned heels. The way the foot contacts the surface is a central topic in running science. The mechanical consequences of this landing style are widely studied because they relate directly to the forces the body must manage with every stride.
The Mechanics of Heel Striking
Heel striking is frequently accompanied by a movement pattern known as overstriding, where the foot lands noticeably far out in front of the body’s center of mass. In this position, the leg is often relatively straight, and the heel is effectively reaching forward to meet the ground. This forward placement of the foot relative to the hip creates a moment of deceleration upon contact.
When the heel makes contact in this extended position, the horizontal component of the Ground Reaction Force (GRF) is directed backward, acting as a measurable “braking force.” This force opposes the runner’s forward momentum, requiring additional muscular effort to re-accelerate the body with each step. The energy lost to this braking effect is why this gait pattern is often seen as less mechanically efficient.
Increased Impact Forces and Load
The primary concern with the heel-striking pattern is the nature of the vertical force spike it generates upon landing. When the cushioned heel strikes the pavement, it creates a near-instantaneous, high-magnitude force known as the “impact transient.” This transient is a sharp, distinct spike in the vertical Ground Reaction Force curve that occurs within the first few milliseconds of ground contact.
Forefoot or midfoot striking, by contrast, results in a flatter, more gradual vertical force curve without this sharp spike. The body’s passive structures, like the bones and joints, must absorb the sudden, abrupt load of the impact transient. There is insufficient time for the muscles to activate and effectively attenuate the shock. This high, sudden vertical load transmits rapidly up the entire leg, affecting the ankle, knee, and hip joints.
The magnitude of this vertical loading rate is a biomechanical variable, as it represents how quickly the force is applied to the lower extremity. Repetitive, high-rate loading can subject the skeletal system to stresses that exceed the body’s adaptive capacity over time. Research shows that the vertical loading rate is substantially higher in rearfoot strikers compared to forefoot strikers.
Common Running Injuries Associated with Heel Striking
The sustained high vertical loading rates and repetitive impact transients linked to heel striking are associated with a distinct profile of overuse injuries.
Patellofemoral Pain Syndrome (Runner’s Knee)
This condition involves pain around the kneecap. The extended knee position at initial contact, often resulting from overstriding, increases the forces acting on the knee joint.
Medial Tibial Stress Syndrome (Shin Splints)
Often referred to as shin splints, this injury involves irritation of the tissue surrounding the tibia (shin bone). It is directly related to the repetitive, high-impact forces traveling up the lower leg. The bone and surrounding tissues are repeatedly stressed by the sudden vertical load, leading to inflammation and breakdown.
Stress Fractures
Stress fractures in the tibia and metatarsals are connected to the sustained mechanical overload from this gait pattern. When bone tissue is repeatedly subjected to high-magnitude forces without sufficient recovery, its remodeling process cannot keep pace with the damage. The increased vertical loading rate elevates the risk for these types of bone stress injuries.
Strategies for Adjusting Running Gait
Runners seeking to reduce the impact forces associated with heel striking can focus on specific mechanical adjustments. The most effective strategy involves increasing running cadence, which is the number of steps taken per minute. A small increase in cadence, typically 5% to 10% above a runner’s natural rate, encourages a shorter stride length.
A shorter stride promotes a foot landing closer to the body’s center of mass, reducing the overstriding component. This adjustment diminishes horizontal braking forces and lowers the vertical loading rate. Many runners aim for a cadence between 170 to 180 steps per minute, though the ideal rate is individual.
Runners can utilize a metronome or music with a specific beat to help train this faster turnover rate. Another helpful strategy is to focus on running more quietly, using the cue to “tread lightly” or “run softly.” This auditory feedback encourages the runner to minimize the sound of their foot strike, resulting in a less forceful, more midfoot-oriented landing. Maintaining a taller posture also helps ensure the foot is placed beneath the hip rather than reaching out in front.