Heelstriking

Heelstriking is a term used in running and walking to describe the initial point of contact between the foot and the ground during the gait cycle. Specifically, it refers to landing on the heel first, followed by the rest of the foot rolling forward. This is a common foot strike pattern, particularly among recreational runners.

The biomechanics of heelstriking involve the heel bone, known as the calcaneus, making contact with the surface. As the body's weight transfers forward, the foot then pronates, allowing the arch to absorb some of the impact. This motion continues through the midfoot and forefoot before pushing off from the toes.

While heelstriking is natural for many, it can be associated with certain biomechanical considerations. The impact force generated upon heelstrike is transmitted up the kinetic chain, potentially affecting the ankles, knees, hips, and lower back. Some research suggests that a pronounced heel strike can lead to increased loading on these joints.

Many runners transition to or consciously adopt a midfoot or forefoot strike, believing it can reduce impact forces and improve efficiency. However, the optimal foot strike pattern is a subject of ongoing discussion and can vary significantly between individuals based on their anatomy, running style, and training. Factors such as running cadence, stride length, and footwear also play a role in how impact forces are managed during gait. Understanding heelstriking is part of comprehending the mechanics of human locomotion.