Heel Strike Running in Cushioned Running Shoes May Cause Shin Fracture


More research has provided more examples of how running in thick, stiff cushioned raised heel running shoes while running
with the heel strike landing pattern may compound into stressors that physically
affect the shin bone in a very negative way. In this video, I’m going to discuss a
factual basis about how cushioned heeled stiff running shoes may actually result
in a shin bone fracture if you run with a heel strike landing pattern, not with
the forefoot strike landing pattern. One of the biggest problems with heel strike
running as compared to forefoot strike running is that heel strike running
produces a unique impact force that occurs at high magnitudes and a very
high intensity, however I must brightly highlight that this impact force is
specific only to heel strike running not forefoot running. This impact variable
unique to heel strike running is known as the ‘spontaneous impact transient peak
force’ and it’s generated as soon as the heel strikes the ground during heel
strike running. I linked down below in the description box a detailed video
that I did on precisely how heel strike running generates this particular form
of impact force and why this specific impact force variable is not measured or
produced in forefoot running. Nonetheless, the important takeaway I really
want you to remember is that the heel strike spontaneous impact transient
force may be the basis for evoking most running-related injuries and it’s also
the basis for the main reason many shoe manufacturers beef up their running
shoes with excessive padding under the heel in serious efforts to try to reduce
and minimize the heel strike spontaneous impact transient force during heel
strike running and therefore help reduce your likelihood of injury, but based on
the high injury rates incurred by most joggers, most of these runners
wear overly thick padded cushion heeled very stiff running shoes is a very
strong indicator that these types of shoes with excessive thick under heel
padding aren’t sufficient enough in their capacity to fully absorb the heel strike
impact force and that these shoes aren’t fully capable of preventing muscloskeletal injuries caused by the heel strike spontaneous impact transient
force as the magnitude and intensity of which this particular impact force occurs
at during heel strike running is strong enough to drive through and
pierce through even the most thickest under-heel cushioning. This is one of the
reasons most traditional cushion heeled stiff running shoes really don’t
entirely prevent impact-related running injuries because these shoes fail to
create an atmosphere that diminishes the heel strike impact transient force. Since
this force is proven to be a universal component of heel strike running despite
wearing a running shoe that is fully fortified with thick cushioning, soft foamy
spongy compressible materials under the heel by extension a shin bone fracture
may remain a real consequence of the heel strike impact transient force
simply because the shins may be naturally underdeveloped mechanically to
provide sets of protection against a force of this magnitude. Now what I
really mean by that is our musculoskeletal system has not yet evolved the
mechanical and protective capacity to shrink and greatly reduce the magnitude
of the heel strike impact transient force in order to safeguard the bones
during heel strike running. So that’s one way a heel strike runner who runs in
traditional running shoes may be more susceptible to incur a shin bone
fracture or a tibial stress fracture but surprise surprise there are other impact force variables in addition to the heel strike spontaneous impact
transient force that are unleashed when a runner heel strikes in traditional
cushioned stiff heeled running shoes that are implicated in
contributing to a tibial stress fracture or a shin bone fracture.
For instance, many researchers say that traditional running shoes may do a
really poor job at reducing tibial acceleration and shock which are just
additional impact force variables that may continuously hammer away at the shin
bone when you run in standard traditional thick cushion heeled running
shoes especially with the heel strike landing pattern therefore these
additional forces may be implicated in the causation of a tibial stress
fracture or shin bone fracture. I linked the study down below in the description
box, but the study by Butler et al 2006 published in the American Journal of
Sports and Medicine investigated the effects of standard motion-control
cushion heeled traditional running shoes on correcting rearfoot or heel
movements in heel strike runners and found that these shoes had absolutely no
effect on the impact variables associated with causing injury in heel
strike running regardless of arch type. So, if you have high or low arches you
still encounter a very large margin of impact forces if you run with a heel
strike landing pattern while in traditional motion control stability
running shoes with a large stacked padded heel. These findings reinforce
that the well-known scenario of heel strike running in thick cushioned,
high-heeled running shoes may cause a blizzard of problems that may be
unshakable and the standard running shoe or the traditional running shoe does not
really help fulfill a heel strike runners capacity or need
to avoid injury. Based on this evidence the best scientific advice hints that if
you run with significant quantities of impact you’ll have a good chance of
eventually getting sidelined with an injury as cushioned, stiff traditional
running shoes seem to be less relevant in their capacity to prevent impact-
related running injuries this is why we’ve seen such a dramatic shift in the
narrative: more protection equals greater protection from injury, to the newly
widely accepted narrative: less protection on the feet seems to equate
to more protection from injury this is why runners stand to really benefit from
forefoot running because impact is easily minimized
since the heel strike impact transient force is completely eliminated in forefoot running. From a factual scientific basis forefoot running as well as
barefoot running even in many cases minimalist running doesn’t really have
that long previous associations of muscular and bone injuries that heel
strike running and traditional running shoes are strongly associated with. That
is also why there’s been a lot of focus on using barefoot running and minimalist
running as a guide to help correct heel strike and help accelerate the learning
of a proper forefoot strike running style as well as to help accelerate foot
and ankle strength which in turn is going to help play an important role in
enriching balanced control and enhanced landing stability during running.
Ultimately, always bear in mind that the real successes of forefoot running is
that the bone-breaking heel strike impact transient force is virtually and
completely gone in forefoot running which is one of forefoot running’s
strongest value as a means to prevent running-related injuries such as a shin
bone fracture As for barefoot running, it
certainly helps lead the way with clarifying and correcting your foot-
ground engagement. It’s a great way to really calibrate a proper, lighter, softer
and safer forefoot strike landing as barefoot running certainly gives you
more fundamental insights of ground-feel. From there, you are in a much better
state of awareness where you can construct a more meaningful clearer
perception of your foot-ground interactions. In that essence, running
barefoot on a regular basis is a strong engine for the development of an
efficient forefoot strike running style that we so often see in most East
African professional long distance runners because most of these runners
such as Tirunesh Dibaba and Haile Gebrselassie, just to name a few, these
runners ran barefoot for many years prior to turning pro. Based on that fact
alone, barefoot running definitely provides the sensory help you need to
get real mechanical results in your forefoot running technique; results that
mean less sudden loading on the shin bone because there’s that repression of
the impact transient force. For more information on the dangers of heel
strike running and for more information on the performance and health benefits
of forefoot running as well as barefoot running and minimalist running, please
subscribe to my YouTube channel. Thank you so much for listening and watching.
Have fun out there on the roads and trails. Bye for now!

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