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Hit the Ground Running
Running was believed to be a form of survival. However, since then, running is considered as competitive, recreational or during sports activities.
It was not until the 1960’s, that it was recognised that there are different running styles, strike patterns and different foot shapes. With that and the combination of external factors, varying biomechanics come into play. Assessing gait kinematics, joint loading patterns, muscle activation and force loading rates in the clinic is important in understanding patient injury and pain patterns.
Running is a single legged movement. It mainly uses sagittal movements as the arms and legs move forwards, however, there is a rotary component involved. As the pelvis rotates, there is counter rotation in the thoracic as the arms swings forward. Therefore, it is evident that an assessment of the full body is warranted, not just the lower limbs!
Runners can be divided into different strike patterns (part of the foot the individual lands on as they come in contact with the ground) – forefoot striker, mid foot striker or rearfoot striker. With each strike pattern, we assess the musculoskeletal load at joint level.
A midfoot striker is when the heel and the ball of the foot touch the ground simultaneously with each foot strike. 24% of the population are midfoot strikers. This propulsion allows your body to fall forward with the pull of gravity rather than pushing yourself forward with your feet and legs. It is also more energy efficient.
Forefoot strikers commonly land on the balls of their feet. Sprinters, middle distance runners and some triathletes tend to prefer this running style. This style forces the body’s propulsions from the lower legs i.e. running with a forward lean added in combination with a forefoot strike. Forefoot strikers run with shorter stride lengths and shorter contact times with the ground. There is increased knee flexion at strike, which shortens the stride length and allows the runners to land with a more plantar flexed ankle. Due to this motion, there is increased eccentric work of the plantar flexors, increased load to the calf musculature and potentially increased strain to the Achilles tendon.
Heel or rear foot striking is when the runner lands on the heel to strike the ground in front of the body. 75% of the population are rear foot strikers. Rear foot running increases load to the anterior compartment of the lower leg due to increased dorsiflexion ankle at the heel strike. This increased dorsiflexion means there is less knee flexion at initial contact with the ground i.e. Increased lateral hamstring activity in swing phase. Most recreational runners tend to run with their body in an upright position, this forces them to have to reach forward with their legs when they run i.e. Feet landing in front of your body.
So, what does this mean for you? There has been little evidence to suggest there are more or less injuries for each strike pattern, however evidence suggests that we see an increase in injuries with people who alter their strike pattern. Working against your body’s natural mechanisms and shifting your running strike pattern can place added stress to your muscles and joints. Bottom line – do not alter your strike pattern without a running assessment/biomechanics assessment from a physiotherapist.
It is important to understand that everyone has their own running style and strike pattern. Here at City Physio, we recognise the functional anatomy and biomechanics of each runner. We want to keep you injury free so that you can achieve your running goal.
Claudia Lee
