New research suggests that runners who wear thick-heeled shoes might be more prone to injuries. It seems that wearing flatter sneakers could help runners better understand how their feet move while running, potentially reducing injury risks. This insight comes from a study by the University of Florida Sports Performance Center, published in the journal Frontiers in Sports and Active Living in December.
The researchers reviewed data spanning over six years, focusing on injury history and shoe features like weight, cushioning, and heel height among more than 700 endurance runners aged 12 to 77 from diverse racial and ethnic backgrounds. Special treadmills and motion capture videos were used to analyze the participants’ running gaits, and they were asked to describe their “foot strike”—the foot’s initial contact with the ground.
Findings revealed that runners wearing thick-heeled sneakers experienced more injuries. Moreover, these runners often couldn’t accurately identify their foot strike compared to those wearing flatter shoes, which could contribute to the increased injury rates. The results remained consistent after accounting for age, weight, running volume, and competitiveness.
This misunderstanding of foot movement may lead to injuries. Just like standing on a foam pad challenges your balance, thick-heeled shoes can reduce your body’s ability to sense and respond to the ground, making you rely more on the shoe for stability rather than your muscles and joints. This can increase the risk of injuries like ankle sprains or knee pain.
Even though the study found a link between thick-heeled shoes and injuries, researchers emphasize that they can’t definitively say if this shoe type causes injuries. Other smaller studies have also hinted at a connection between heel height and running injuries, but more research is needed to establish a direct cause.
If you’re considering switching to flatter running shoes or any new type, it’s wise to take precautions to avoid injury. Look for shoes that suit your foot type and don’t force you to alter your natural running style. Running shoes should be comfortable, durable, breathable, and flexible, with enough room for your feet and toes not crammed. Also, make sure the shoes are appropriate for the terrain you’ll be running on—be it treadmill, trail, track, or street.
Experts advise starting slowly with new shoes. Gradually increase your running distances while using your old shoes to alternate for a few weeks. If you experience pain or discomfort when transitioning to new running shoes, it might be a sign that you need a different pair that better suits you.
