There has been lots of debate about what type of foot strike runner have, and if one is best. The three main types of foot strike patterns are forefoot, midfoot, or rearfoot strike running. Every step you take your leg produces force against the ground to propel you forwards. However, there is an equal and opposite force from the ground back into your body. This force is called the ground reaction force. Changing what type of foot strike you have does not diminish this ground reaction force, it shifts what part of your body is best situated to absorb this force. One type of running is not better than others, but we can be aware of which style each of us prefer, and do things prophylactically to help reduce the risk of injury. One of the best ways to prevent injury is to have good running strength
Forefoot Strike Running
Forefoot strike running is when you land on the toes or ball of your foot with each step you take. This can help reduce the forces from being absorbed in the knee, hip, and back. The trade off is that you increase the load on the structures in the foot and ankle. Forefoot strike runners tend to have less knee, hip, or back issues, but have more issues in the foot and ankle. Typical injuries are plantar fasciitis, sesmoid or great toe injuries, achilles tendonitis, posterior tibialis tendonitis, or peroneal tendonitis. If you are a forefoot strike runner strengthening these tissues to be more resialant can reduce the chance of injury.
Rearfoot Strike Running
Rear foot strike running is when you first contact the ground with your heel during each step. This is the most common foot strike pattern. This method puts less strain on the foot and ankle, but the ground reaction force is much more likely to be absorbed upstream in the knee, hip, or spine. Common injuries include runner's knee, IT band syndrome, quad tendonitis, patellar tendonitis, hip labral issues, or damage to the disc's in your spine. Strengthening the gluteals, hamstrings, and core can really help mitigate risk of injury.
Midfoot Strike Running
Midfoot strike running is when you land on a flat foot with the middle of the foot contacting the ground at the same time as the toes and heel. This is a blend between the forefoot and rearfoot strike pattern. Because this is a blend of both foot strikes, the ground reaction forces can be spread among the foot, ankle, knee, hip, and back. While any running injury can happen to a midfoot strike runner, symptoms may not be quite as bad as you can shift where you absorb the ground reaction force to compensate more easily.
Conclusion
It turns out that shifting someone's foot strike pattern is usually more trouble than it is worth. It does not diminish the chance of injury by changing your foot strike, it just shifts what areas are more prone to injury to somewhere else. They best way to stay safe is to understand what areas you are loading the most and keep them strong to handle the stresses you are putting through them. If possible try not to be on either extreme of rearfoot strike or forefoot strike pattern.
