If you’re new to forefoot running, especially if you’ve switched from heel strike running
to forefoot strike running and you’ve encountered soreness along the outer-side of the foot
or the outer-side of the ankle, namely peroneal tendon soreness, one good reason for this
particular pain, which in the case of learning forefoot running, I like to call this form
of pain ‘adaptive pain’ because the peroneal tendon is actively adapting to being engaged
differently in a forefoot strike landing than in a heel strike landing during running, and
so the peroneal tendon is undergoing developmental strengthening until it fully adapts to its
new role in forefoot running, and its role in forefoot running as compared with heel
strike running is that several studies, which are linked below the video in the description
box, have shown that because the ankle is plantar-flexed at touchdown in a forefoot
strike landing during running, which means at touchdown, the front of the foot is pointed
down, which is the opposite positional configuration
of the foot at landing in a heel strike landing
where in a heel strike landing at touchdown, the front of the foot is pointed up -this
positional configuration of the foot is called ankle dorsiflexion, so its the opposite of
ankle plantarflexion.
It’s the differences in the posture of the front of the foot at touchdown during running
-- so, ankle plantarflexion in forefoot running vs ankle dorsiflexion in heel strike running
--that engages the peroneal tendon differently between the two foot strike patterns.
In the case of a forefoot strike landing during running, the front of the foot is pointed
down at touchdown, therefore its plantarflexed; in this position, the peroneal tendon is engaged
as an ankle stabilizer and helps make the foot stronger at pinning down.
More specifically, it helps stabilize the ankle until the entire foot flattens down
onto the ground to initiate the stance phase of forefoot running.
The functional advantage of increased plantarflexion
upon and at touchdown during running is that
it was found to have a greater influence on better energy load distribution and cushioning,
so it has more of a natural protective effect at landing during running as it helps prevent
the body from coming to a crashing halt and producing excessive vertical loading rates,
rather increased ankle plantarflexion at landing during running is a mechanical component for
low impact because it actively encourages a smoother placement of the foot with the
ground which results in less jolt and it naturally produces a lesser over-stride angle at landing
which reduces the collisional force and mechanical overloads to the knee as compared with increased
ankle dorsiflexion upon and at touchdown, like in heel strike running.
I did a few videos explaining more on how ankle plantarflexion at landing, engaged when
forefoot running, has been shown to bring
full resolve to two common injuries most associated
with heel strike running.
Those injuries are runners' knee and chronic exertional compartment syndrome, and those
videos are linked below this video in the description box as well
So, there’s a lot of functional benefits that flow from increased ankle plantarflexion
upon and at touchdown during running, which to reiterate, naturally encourages greater
engagement of the ligaments and tendons surrounding
the outer-side of the ankle to allow the foot
a firm hold at landing.
For this reason, may largely account for the
sudden sensitivity and tenderness on the outer-side
of the ankle and foot when you first start forefoot running.
You’re still in the early development stages of adjusting to a new running condition, so
this type of adaptive pain is a normative response, but given enough time and patience,
the pain will fully resolve as soon as ankles fully adapt to their new normal, which they
will.
In that regard, I posted links to videos on ankle strengthening exercises that can help
get your ankle strength to where it needs to be.
Also, in my upcoming video, I’ll be talking about how heel strike running may increase
the risk of peroneal tendon injury, so be sure to check for that as well.
I hope you’ve enjoyed this video.
If you did, feel free to hit the ‘like button’ as well as the ‘subscribe button’ if you
haven’t already where you stay more informed on heel strike running vs forefoot strike
running as well as more informed on the functional benefits of barefoot running and how it can
help weaponize your stride for when you run in shoes.
Thank you so much for listening and watching.
Have fun out there on the roads and trails.
Bye for now.