Trainer's Corner Week 5, Part IIIc: Footstrike

Footstrike (Phase 1): In the Footstrike, whether you’re body’s architecture naturally strikes the ground with the REAR of the foot or the MIDDLE/FRONT of the foot—which the middle/front is only 20% of he world’s population—a runner begins the domino effect of the biomechanics that will take place in the Gait Cycle. Fore-foot strikers absorb force under the front of the foot and heel-strikers absorb force over the full length of the foot. This is why running shoes are so important.

1. Whether you’re a fore-footer or a rear-footer, an efficient stride involves striking closer to the center of the mass, minimizing the braking forces applied by the ground. This is important since, during footstrike, the front and back of the foot are active in order to stabilize the foot for impact and to prepare it for some braking.

2. Ideal foot placement leaves the ankle and knee joints aligned in the same vertical plane, minimizing lateral twisting of these joints as the body moves over the support leg. Pigeon-toed or Duck-footed will cause significant torque on joints and tissues because the rotational forces are increased through the knees and hips.

3. You also want the feet to land on the same line, the midline, under your center mass.

- “Two-line” pattern will place too great a load on the muscles stabilizing the hip.

- Crossover pattern increases the stresses on the outer portion of the knees and leads to an even greater amount of rotational movement during the stance phase.