Foot strike pattern refers to which part of the foot makes initial contact with the ground during walking or running. This characteristic has significant implications for impact forces, injury risk, running economy, and overall movement efficiency.
Three Primary Foot Strike Patterns
1. Rearfoot Strike (Heel Strike)
- The heel makes initial contact with the ground - Most common pattern, used by approximately 75-80% of recreational runners - Typical for walking and slower running speeds - Often associated with longer stride lengths - Can result in higher impact forces and braking effects
2. Midfoot Strike
- The entire foot (heel and forefoot) lands nearly simultaneously - Used by approximately 15-20% of runners - Often observed at moderate to fast running speeds - Generally results in moderate impact forces - May offer balance between shock absorption and propulsion
3. Forefoot Strike
- The ball of the foot makes initial contact, heel may or may not touch down afterward - Used by approximately 5% of distance runners (higher percentage in sprinters) - Common during sprinting and faster running speeds - Associated with lower vertical impact forces but higher Achilles tendon loading - Requires strong calf muscles and good ankle mobility
Factors Influencing Foot Strike
Several variables affect foot strike pattern:
- Running Speed: Faster speeds tend to shift toward forefoot striking
- Footwear: Minimalist shoes or barefoot running often promotes forefoot striking
- Fatigue: Runners may shift patterns when tired
- Terrain: Uphill typically encourages forefoot strike, downhill favors rearfoot
- Training Background: Experienced runners may differ from beginners
- Individual Anatomy: Foot structure, leg length, and joint mobility
Injury Considerations
Different strike patterns are associated with different injury risks:
Rearfoot Strike:
- Higher risk of knee injuries (patellofemoral pain, IT band syndrome)
- Greater impact forces transmitted to knees and hips
- More common shin splints
Forefoot Strike:
- Higher risk of Achilles tendinopathy
- Increased calf strain
- More common plantar fasciitis and metatarsal stress fractures
- Greater demands on ankle and foot structures
Midfoot Strike:
- May offer balanced loading
- Potentially lower overall injury risk when executed properly
Performance Implications
Research on foot strike and performance shows:
- Elite distance runners use all three patterns successfully
- Optimal pattern varies by individual biomechanics
- Forced changes to strike pattern without proper adaptation can increase injury risk
- Running economy can be good or poor regardless of strike pattern
Video Analysis of Foot Strike
Assessing foot strike patterns requires:
- Clear side view of foot contact
- High frame rate (minimum 120 fps, preferably 240+ fps for accurate determination)
- Slow motion playback to identify initial contact point
- Multiple strides to assess consistency
- Different speeds and conditions for comprehensive assessment
Changing Foot Strike Patterns
If considering a change in foot strike:
- Transition gradually over several months
- Strengthen relevant muscles (especially calves for forefoot striking)
- Start with short distances at easy pace
- Use proper footwear for the intended strike pattern
- Monitor for signs of overuse injuries during transition
- Consider working with a coach or movement specialist
The "best" foot strike pattern is highly individual and depends on many factors including anatomy, training history, goals, and injury history. Video analysis can help identify current patterns, assess consistency, and monitor changes over time.