Have You Been Running Incorrectly?
By: Cole Briggs
Tags: Exercise, Fitness, Running, Fitness Tips, Running Tips

Shin splints is a vague term

The first thing I found is that shin splints is a vague term used to describe either medial tibial stress syndrome, tibial stress fractures, or exertional muscle pain. The discomfort from these injuries is quite similar. Over time, shin splints have become the name used to describe most shin pain.

Medial tibial stress syndrome, an inflammation of the bone and muscle tissue surrounding your tibia, is the medical term for shin splints. The first thing I gathered from this was there are multiple things this pain could be. Still, I pressed on.

Difference between rearfoot and forefoot running

I looked at studies examining the difference between these two running styles with regards to injury risk. The main difference between them is which area of the leg is under more stress, given the method used.

For example, one study concluded the rearfoot method engages more muscles and joints surrounding the knee than the forefoot method, thus putting more pressure on this leg area since knee motions, such as peak knee extensor moment, are greater. In contrast, forefoot running saw an increase in ankle mobility, such as peak ankle plantar flexor moment, increasing the likelihood of strain on this area.

These findings are consistent in another study examining the difference between these running styles. Essentially, because each style differs in loading regions between joints (knees/shins for rearfoot & ankle for forefoot), it’s possible either method can result in injury. This study did discover that knee movements changed only slightly when switching from a rearfoot technique to a forefoot and vice versa. This suggests that, since the forefoot method already uses little knee movement, switching to rearfoot running will relieve pressure from the ankles without adding much to the knees. However, this was an immediate finding, and therefore long-term injury implications were not confirmed. Furthermore, the study concluded that neither method is clearly superior.

I only found one contrary finding in a study examining the effects of imposed forefoot running on habitual rearfoot runners after a long run. Results yielded that stiffness in the patellar tendon complex (on and around the knee) increased, and ankle stiffness decreased after runners who usually run heel first ran a long distance using the forefoot technique. Again, this study focused on immediate discomfort and not injury risk.

One meta-analysis examining fifty-three studies on this subject found that forefoot running increases your ankle’s range of motion and is associated with reduced knee joint stress. This is consistent with the first two studies, confirming the two running styles focus pressure on different regions.

This meta-analysis does conclude that forefoot running is associated with lower reports of repetitive stress injury. Still, due to few studies comparing injury risk between these two methods, the study couldn’t recommend the forefoot technique over rearfoot as a viable option to reduce the chance of injury.

Is there a right way to run?

In simplistic terms, no. There isn’t an ideal way to run. Out of all the studies I found, not one outlined one method as superior over the other. To the average person, I would say that if you haven’t had an injury from running in the past, then you’re not running incorrectly.

From the current studies, we can make the following conclusions:

Running using a forefoot technique requires more ankle mobility than the rearfoot technique.

Running using a rearfoot technique requires more knee mobility than the forefoot technique.

By relying more on the ankles, the forefoot method relieves pressure from the patellar tendon complex.

By relying more on the patellar tendon complex, the rearfoot method relieves pressure from the ankles.

Because the forefoot technique increases strain on the ankles, runners using this style are more susceptible to ankle injuries than knee or shin injuries.

Because the rearfoot technique increases strain on the knees and shins, runners using this style are more susceptible to injuries in this area.

Therefore, one running technique could be better than the other depending on the person. For example, forefoot running would be ideal for my friend and me as it would reduce the strain on our shins from our feet repeatedly smacking against the ground and from pushing off our toes with the rearfoot method. Since forefoot running would increase the burden on our ankles, completing exercises before and after running to relieve tension in this area could help decrease our chance of developing ankle or Achilles-type injuries, trauma more likely to occur among these types of runners.

The opposite is also true: those with any ankle issues would be better suited using the rearfoot method. Still, regularly relieving tension around the knee with mobility exercises is beneficial for this type of runner in order to reduce the chance of injuries to this area.

Worth saying

It’s important to note that constant running places great stress on various muscles, muscle tissues, joints, bones, and bone tissues. Running a certain way to reduce the chance of injury doesn’t mean it can’t happen. Any repetitive strain or overworking an area can be damaging.

Furthermore, avoiding rearfoot running is just one way to reduce the chance of experiencing shin splints. Running on concrete, constant stress to the muscle and bone tissue in the shin, and suddenly increasing the amount or intensity of exercises affecting this area collectively increase the chance of developing this syndrome.

Wearing custom insoles is proven to be an effective strategy to relieve tension and stress felt in the shin once this issue has developed. Since insoles reduce the impact of running, wearing them could be an additional preventative strategy for developing shin splints.

Conclusion

So, no, there isn’t a better way to run. Rearfoot running, compared to forefoot running, produces more pressure at and around the knee joint and increases the physical burden of the patellar tendon complex, making this area more susceptible to injury. Forefoot running decreases the load on this area but increases ankle strain, therefore increasing the likelihood of ankle-related injuries.

If you have ever had any issues with either or both ankles, I suggest using the rearfoot method. If you’ve experienced any pain in any knees or shins, I suggest the forefoot technique. Whichever method you use, remember always to warm up and cool down your lower body with stretches and exercises that relieve tension to reduce the risk of injury. The smarter we exercise, the longer we can continue doing it!