Do you love running, but hate those injuries that keep you sidelined? Well, there is research that by striking your forefoot first, versus heel first, you may experience less repetitive stress injuries. In fact, it may be as high as a 40 percent reduction in injuries. According to Daniel Lieberman, PH.D., study coauthor and a human evolutionary biologist at Harvard University, "Theoretically, this is because heel-striking sends forces up to three times your weight through your body, while the impact when your forefoot hits is barely measurable." Follow these 4 important steps to stay injury free:1) Keep a slight bend in your knee, since touching down with a stiff leg increases the force of impact.
2) Take short, fast strides. Your goal should be 165 steps per minute. To do this, bend your back knee more than usual, and don't let your rear leg stay behind for too long.
3) Make sure your foot is lined up with your hip when your foot hits the ground.
4) Land on the outer ball of your foot and angle your foot slightly down. After your forefoot hits, let the heel of your foot touch down naturally.
The Shape Magazine August 2012 issue has more information on this study and running technique.
For more information on foot conditions that affect athletes, contact Dr. Scott Neville 's office at 317-834-5777.
