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Run Form: Perfect Yours

Tired of sore knees and ankles? Look to your run form.

If you’re a heel striker, or someone who lands on your heel, you can be more susceptible to joint pain and injury.

While running, your momentum should be propelling you forward. For a heel striker, this momentum is driving downwards instead of forwards. This repetitive downward force adds extra stress to knee and ankle joints. Over time, this force can also cause serious injury.

If you are experiencing joint discomfort or pain, try shifting your landing point from your heel to your middle foot. This will not only allow gravity to push your momentum forward but will also alleviate downward force on your knee and ankle joints.

Buffalo Rehab Group Physical Therapist, Kearsten Fish, explains run form, why heel striking can lead to discomfort or injury, and how to correct it.

Evaluate Your Run Form:

Assume your landing position. While balancing on your front foot, try to lift your back leg – as if your stride was moving forward.

If you’re unable to maintain balance and gravity is pushing your weight to your back foot, there’s a good chance you’re heel striking.

Corrective Action!

Try shifting your landing point to your mid-foot and repeating the process. If you’re able to balance on your front foot, you’ve assumed a mid-foot landing.

Want To Learn More?

Join Kearsten Fish for a live virtual training on Tuesday, November 16th presented by YMCA Buffalo Niagara and the 2021 YMCA Turkey Trot!

You will learn:

  • Stretches that will target problem areas that slow runners down and cause injury
  • Exercises that fix imbalances that cause pain and soreness
  • Run form drills to improve your stride to run faster
  • BONUS: Free Exercise Guide with Sign Up!

Strength Training for Runners

Free Online Training – Nov 16



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