When it comes to running, choosing the right pair of shoes is paramount for performance and injury prevention. A recent small-scale study has shed new light on an often-overlooked aspect of running shoes: heel height. This study suggests that running shoes with higher heels could potentially increase the risk of leg injuries. In this blog post, we’ll delve into the findings of this study and explore its implications for runners.
Looking at the Study – The Impact of Heel Height in Running Shoes on Leg Injuries
The study, conducted by Ali Yawar and Daniel Lieberman at Harvard University, set out to understand how varying heel heights in running shoes affect ankle dynamics and potential injury risks. Eight participants were recruited for the experiment, and they were asked to run on a treadmill while wearing different types of shoes:
- Minimal Shoes: These shoes had a 6-millimeter-high sole along the base but no added heel.
- Minimal Shoes with 6mm Heel: Similar to the previous shoes, but with a 6 millimeter heel.
- Minimal Shoes with 20mm Heel: These shoes featured a 20 millimeter heel.
The researchers used video recordings to closely analyze how the participants’ feet and ankles moved immediately after their heels hit the ground. Here’s what they found:
- Heel Height Matters: The study revealed that a higher heel height in running shoes increased the speed of the participants’ plantar flexion movement, which is the downward movement of the foot akin to standing on your toes.
- Tibialis Anterior Strain: The increased speed of the plantar flexion movement could potentially overuse the tibialis anterior muscle in the lower leg and its tendons. This overuse may lead to discomfort and tightness in the lower leg.
- Potential for Injury: The heightened plantar flexion movement, in turn, puts additional strain on lower leg muscles as they attempt to counteract this acceleration, thus raising the risk of injury.
Key Takeaways:
- Running shoes with elevated heels, especially around 20 millimeters high, may increase the risk of discomfort and tightness in the lower legs.
- Higher heel heights can accelerate the plantar flexion movement, potentially overloading leg muscles and increasing the risk of injury.
- It’s essential to consider various factors, including shoe materials and heel shapes, alongside heel height when choosing running shoes.
Closing Thoughts
The study’s findings emphasize the significance of selecting the right running shoes, particularly when it comes to heel height. While a higher heel might seem like an appealing choice for some runners, it’s crucial to consider the potential impact on leg health. The risk of discomfort, tightness, and even injury should be weighed against any perceived benefits.
Furthermore, this study underscores that heel height is just one piece of the puzzle when it comes to running shoe design. Other factors, such as shoe materials and heel shape, also play vital roles in influencing ankle movement and injury risk. As runners, it’s essential to be mindful of these factors and, when in doubt, seek advice from experts or sports professionals to ensure that your footwear supports your performance and helps protect your legs from harm. Remember, your choice in running shoes can have a significant impact on your running experience and, ultimately, your overall well-being as an athlete.