A groundbreaking study from the University of Florida (UF) has revealed that runners wearing thick-heeled sneakers face a significantly higher risk of injury compared to those opting for flatter shoes. The research highlights the importance of shoe choice in reducing injury risk and improving running technique.
Key Findings: Thick Heels and Injury Risk
The comprehensive study analyzed data from over 700 runners collected over six years by UF Health’s Sports Performance Center and Running Medicine Clinic. Researchers discovered that thick-heeled shoes impair runners’ ability to accurately sense how their feet land with each step. This lack of perception, known as “gait confusion,” was strongly linked to increased injury rates.
According to lead author Heather Vincent, Ph.D., thick-heeled shoes—characterized by a large heel-to-toe drop—obscure the runner’s awareness of their foot strike pattern, increasing the likelihood of improper landings and subsequent injuries.
“The shoe lies between the foot and the ground, and features like a large heel-to-toe drop make it more challenging for runners to identify how they’re striking the ground,” said Vincent, director of the UF Health Sports Performance Center. “The runners who correctly detected mid- or fore-foot striking had very different shoes: lower heel-to-toe drop; lighter; wider toe box.”
The Role of Flatter Shoes
Flatter shoes, which typically have a lower heel-to-toe drop, allow for better ground sensation and help runners develop more controlled landing techniques. This enhanced sensory feedback is critical for reducing injury risk, the researchers noted. However, Vincent and her colleagues caution that transitioning to flatter shoes or altering foot strike patterns must be done gradually to avoid new injuries.
“I had to teach myself to get out of the big, high-heeled shoes down to something with more moderate cushioning and to work on foot strengthening,” Vincent explained, sharing her personal journey. “It may take up to six months for it to feel natural. It’s a process.”
Methodology and Insights
The study combined subjective self-reports with objective data gathered through specialized treadmills and motion-capture videos. After controlling for variables like age, weight, running volume, and competitiveness, the researchers pinpointed a clear link between thick-heeled shoes and gait confusion. This confusion often led to injury, underscoring the significant impact of footwear on running safety.
Future Research
The findings were recently published in the journal Frontiers in Sports and Active Living. While the study establishes a strong association between thick-heeled shoes and injury, researchers acknowledge the need for further investigation to prove causation. Future studies will aim to determine whether changes in shoe type can directly improve foot strike accuracy and reduce injury rates.
“We want to translate what we find to meaningful ways to help runners modify their form to reduce injury risk and keep them healthy for the long term,” Vincent said.
Practical Recommendations for Runners
- Choose Flatter Shoes: Opt for shoes with a lower heel-to-toe drop, lighter construction, and a wider toe box to enhance foot-ground connection.
- Transition Gradually: Allow your body time to adjust to new footwear to minimize injury risk. A transition period of up to six months may be necessary.
- Focus on Foot Strengthening: Incorporate exercises to strengthen your feet and improve running mechanics.
Reference
Vincent, H. K., Coffey, K., Villasuso, A., Vincent, K. R., Sharififar, S., Pezzullo, L., & Nixon, R. M. (2024). Accuracy of self-reported foot strike pattern detection among endurance runners. Frontiers in Sports and Active Living, DOI: 10.3389/fspor.2024.1491486.