JOINT BASE SAN ANTONIO-LACKLAND, Texas –
Wilford Hall Ambulatory Surgical Center physical therapy interns educated people on different running forms Jan. 16 at the Health and Wellness Center.
Those in attendance learned the benefits and risks of heel strike, forefoot and midfoot running.
"As different running styles are becoming more popular, we just wanted to let people know that there is a transition process of switching from one running style to another and that they know how to transition properly so injuries that are common can be prevented," explained 1st Lt. Andrew Golden, 59th Medical Wing, physical therapy intern.
The characteristics of heel-strike running are that your knees extend and the stride length is greater than the other two styles. Heel striking can also lead to increased vertical movement.
The exercise works your anterior leg and quadriceps muscles.
When runners run with their forefoot first, the forefoot strikes are under the body, the knees are slightly bent, and the strides are short. There is also reduced vertical movement.
One of the possible benefits of forefoot running is reduced risk of knee injuries such as chronic exertional compartment syndrome.
However, possible risks of forefoot running are Achilles tendinopathy, metatarsal stress fracture, and cumulative strain injuries.
"With Achilles tendinopathy, the calf muscles tend to get overused. With forefoot striking, you are putting more strain on your calves because you are shifting your weight to the front of the foot so that can lead to pain in the back of the calves," Golden explained. "With metatarsal stress fractures, you are shifting your force to the front of your foot so you are putting stress on the bones."
The interns educated the audience on motion control, or minimalist, shoes that can also help in curtailing injuries.
Minimalist shoes are flexible and allow you to take your toes to your heel, explained 1st Lt. Andrew Golden, a physical therapy intern with the 59th Medical Wing.
"The rise on the heel is much lower so there is not as much cushion on the heel to absorb the heel impact," he said.
The lieutenant said it was important to educate the Airmen on the different running forms since most of them are athletes.
"It's important to protect our active duty service members and let them know that there is a good transition program to help them adapt to do different running styles," Golden added.