Forefoot Running Does Not Cause Achilles Tendon Injury

[@gorditothebunny8250]

I love your explanation, it makes so much sense. I’m a new barefoot convert

[@cryan9376]

You are exactly right, it took me a long time to build up my Achilles muscles when I converted, it was very painful and took me about a year because I didn't know the best way to do the change over. Someone needs to test the most efficient way to reduce the amount of time and pain when converting.

[@runforefoot]

I had the same aggravating experience with my Achilles injury when switching from heel strike to forefoot strike running, and it was such a worrisome time because there wasn’t any tips on how to make your Achilles more adaptable for the switch. All I got was bad advice from doctors, like to ice my Achilles LOL which just stiffened the tendon and prolonged its recovery. The only thing that stood out to me that may help in undoing the damaging effects of heel strike running on abnormally shortening the Achilles is to do heel drops off the ledge of a step in efforts to lengthen the tendon. What are your thoughts on that?

[@cryan9376]

@@runforefoot I actually am doing a similar exercise doing "lying machine squat" with straight legs just doing negatives with high weight. It ends up being the exact same exercise but for me it hits the area better.

[@TadeuszCantwell]

I know its only an anecdote, but as I mentioned before I began walking on concrete in trail shoes in 2014. While it didn't give full ground feel, my Achilles tendon and calves were tight and sore at the start and well as my I.T band, which worked itself out over time. Since switching to road shoes at the start of this year I felt like I wanted to run and did a 10km trail run, well mostly a brisk walk up a steep hill and across rolling hills. Apart from some mild soreness in the feet and Achilles I seemed to have conditioned them with a full range of motion over the years. My left hip muscles on the other hand are another matter...

[@runforefoot]

Anecdotal input is just as significantly important because it gives me and others new insights on how to approach transitioning in other helpful ways, so I appreciate you sharing what you’ve done. You eased in so wisely by walking, especially in a more functional shoe! That’s the best prescription for starting out! Excellent work! What is your favourite trail shoe?

[@TadeuszCantwell]

@@runforefoot Any safe transition was purely accidental! I ran the trail in my Prios and have been training in a local park with asphalt, however I also signed up for a 19km trail race and am thinking of getting the Terraflex II since I need a shoe with some water resistance, so most mesh options are not an option.

[@brucegreen5600]

Happy Birthday!

[@runforefoot]

Thank you kindly!🥰

[@alancaswell5648]

Ohhh happy birthday what up 🎂🎉🎊😂 Mr Bond sent me

[@runforefoot]

Awww thank you Alan! Hope you have a great day!

[@xO_oxDK]

This is too simplified... I tried to shift to forefoot having been a heel striker all my life. I got tendon injury on the very first forefoot run I tried. Wasnt going faster or longer, nor did I change the surface... still trying to recover from it. And mind you, I have NEVER had an achilles tendon injury before.

[@HalJikaKick]

My story is the same. To say forefoot running does not cause Achilles tendinitis is wrong.

[@xO_oxDK]

@@HalJikaKick mine went away after I applied ibuprofen creme and took 400mg ibuprofen for a couple of days. Also stopped stretching the calves and returned to flat foot running. Problem went away and hasnt been bothering me since.

[@daryllawrence534]

քʀօʍօֆʍ 👍

[@runforefoot]

Thank you!

[@cannibalmanimal2336]

The view is too reductionist, & it’s still a fact that you can overstride on the forefoot. Forefoot is the obvious optimal choice, but it’s about more than just where you land on the foot.

[@runforefoot]

I haven’t seen any forefoot runner, especially an elite one, who’s an over-strider. It’s hard to over-stride with a forefoot strike because landing forefoot-first makes the knee-joint bend at landing, which is what enables your foot to drop closer to under your ankle, knee and hips. Foot strike isn’t the only component that matters, but it sure is just as equally important as other stride parameters. How you land on your foot directly affects knee-joint mechanics which in turn directly affects stride length. Landing forefoot-first makes the most functional and safe use of your knees in ways that reduces the over-stride angle because it makes the knee bend. You need that knee bend, engaged by forefoot striking, to prevent over-striding.