Best Running Form to Avoid Foot Injury or Lower Back Pain?

It’s Springtime and many people are out running for fitness and fun.

One question many runners have is how you should run to avoid lower or middle back pain, and to protect the foot from injuries such as Plantar Fasciitis and Achilles Tendinitis.

Not all running experts agree.

In fact, some pediatric physicians tout a lack of research that either mid-foot or heel striking is better than the other:

“Heel striking has received more negative press than it deserves.

The evidence simply doesn’t support the theory that everyone should run with a midfoot or forefoot strike to avoid injury.

Yes, it alters loading mechanics, with joints and tissues stressed differently by different footstrike types, but in doing so, it often shifts the problem from one area to another.”

So, what can runners keep in mind this Spring if they are keen to avoid foot injuries like Plantar Fasciitis and Achilles Tendinitis, not to mention musculoskeletal problems going all the way up the posterior chain?

The Guardian Suggests:

“Studies show between 50 and 80 percent of runners are injured every year. Many of those overuse injuries result from a runner applying too much force on a repetitive basis. The way to reduce the chance for injuries is to run with the least possible musculoskeletal stress on your system possible with the least metabolic cost…”

So, changing up your running routine, running on different surfaces such as grass and sand in addition to pavement, rotating out different socks and running shoes, and keeping your running off the treadmill and outside where the terrain varies, can all contribute to decreased stresses.

If you do experience foot pain, pain in your Achilles tendon, or pain in your lower or middle back, it is important to reach out to a trained ear in the form of a sports rehabilitation specialist sooner than later. Make an appointment with Fitness Chiropractic and Massage Therapy today!

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