Forefoot Running and Calf Pain
It’s not unusual for runners who are making the change from a heel striking running style to more of a forefoot or midfoot striking style to feel a strong link between the new forefoot/midfoot running style and calf pain. While this is widely accepted as “normal” and “par for the course” in early stages of running with this new technique, it really shouldn’t be if approached properly!
Why do I now get running calf pain?
In the case of those who are moving to more of a forefoot or midfoot strike, calf pain and tightness in the first few weeks of using this new running style is due to the changes in the loading demands on the calf complex and muscle groups of the lower leg.
Previously when heel-striking, much of the impact and loads were taken by the skeletal system, through the joints. Now however, with a forefoot or midfoot strike the muscles and tendons are positioned to better absorb the load, in turn offloading the joints.
This is theoretically better – as long as the muscles and tendons (calf muscles and achilles tendons in particular) are ready for the task! However, if there is a lack of strength, mobility and stability around the ankle, the muscles of the lower leg will tighten up and/or suffer an overuse injury such as a calf tear or achilles tendinopathy.
As well as strength, technique plays a massive role. If you are too far onto your forefoot (foot pointing down on contact), the calf will experience unnecessary loading. This is usually the case when overstriding and “reaching out” to forefoot strike.
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To compound the situation, if you then keep foot pointing down (plantarflexed at the ankle) while the foot is in contact – as many new to forefoot/midfoot running do – the whole calf complex will be excessively loaded throughout the stance phase.
- I use the visualization of landing on the rear aspect of the ball of my foot rather than on my toes to help me get a comfortable midfoot strike.
- Another good cue is to see how close you can get your heel to touching down simultaneously with the forefoot – without actually loading the heel. This will feel like you hit the ground first with your forefoot, then almost immediately lightly kiss the ground with your heel.
The other element of technique to think about is where the foot lands rather than simply how. The muscles of the lower leg act as a shock absorber, when over-striding the shock which needs to be absorbed increased significantly. The increased braking forces associated with an athlete over-striding (landing the foot too far ahead of the knee and center of mass) become excessive loads for the calf and achilles complex to deal with upon contact. If the calves are weak, or prone to injury. This could prove too much.
How can I avoid running calf pain?
There are a number of things you can do to manage calf pain during this transition period for your running technique and to avoid excess calf loading:
Calf and Soleus Stretches
Self Massage
Lower Leg Strengthening
Running Technique Work
One simple running technique cue for you to consider:
- Focus on bringing the foot down to the ground under a slightly bent knee rather than feeling that you are reaching out forwards with the foot.
Follow A Progressive Program
Make sure you don’t do too much too soon, your calves won’t thank you for it! Forefoot running and calf pain can be a less of a issue when follow a progressive program designed to help you through the transitional phases of changing your running technique, such as our Six Week Running Technique Program.
About The Author James Dunne
James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.
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G’day James, great post. What are your thoughts on using a bit of barefoot jogging or wearing minimalist shoes such as a Nike Free 3.0 to practice getting the foot strike right? I reckon it’s hard to practice the different cues you mention with anything other than a pretty flexible and flattish shoe. Cheers Brian.
Hi Brian, thanks for the comment. I often encourage runners who are trying to perfect their midfoot or forefoot foot strike to try some barefoot running or running in minimalist footwear.
Particularly with barefoot running, I recommend that they use this as a “training tool” to use for running technique work between the warm-up and their main run.
Not for them to just disgard their shoes one day and continue with their normal running program!
Minimalist shoes like the Nike Free 3.0 definitely make it easier to achieve the cues in the article above, as they remove the effective heel-raise created by cushioned, supportive, more structured running shoes.
However, I always suggest that if the athlete is used to a cushioned, supportive, more structured running shoe, then to make the transition down to a minimalist running shoe gradually. As reducing the heel to toe gradient will load the calf complex through a greater range, which some people may find causes tightness initially.
Examples of such progressions towards minimalism could be:
Nike Structure Triax >> Nike Free Run >> Nike Free 3.0
Asics 2160 >> Asics DS >> Asics Hyperspeed
Cheers,
James
When I started wearing minimalist shoes I would go about 1 mile at a time to ease into it. My calves would burn like crazy. It took about a week of running before I got the hang of it. After doing a little research I found that I needed to let my heel land with the balls of my feet.Just as you mentioned above. Now I am running a much longer distance. I am now tweaking my speed. It is actually pretty fun running this way. I wear Huaraches from http://www.invisibleshoe.com.
Come to thing of it I wear those as often as I can in everyday life.
Happy running.
You get calf pain, because it’s incorrect biomechanically to run like that! We are designed to run on heel strike
Hi Daniel, thanks for the comment.
As a Physio yourself, you’ll know that research to date has been too limited to answer for certain the debate around midfoot/forefoot vs heel striking, in terms of which method is biomechnaically correct or otherwise, creating a great deal of often heated dialogue between experts the health and fitness industry.
However, there’s little/no argument between experts in the fact that over-striding and landing significantly ahead of your CoM is a bad thing and leads to excessive loading, irrespective of whether you heel strike or land on the forefoot/midfoot.
It’s for these combined reasons that we as coaches at Kinetic Revolution don’t force heel striking runners onto their midfoot or forefoot in a bid to improve efficiency… We enable runners to improve their posture and swing leg firing pattern to bring the foot down closer to under the CoM, often maintaining heel strike as they do so, but a much lighter heel strike as isn’t as far ahead of the CoM. Some runners will have the strength and ankle mobility to do this in a midfoot position, in which case, if they want to change to a midfoot strike, we guide them through the very gradual process.
So to respond to your statement above, the scientific community is yet to agree on what is the biomechanically correct and incorrect way to run in respect of heel strike vs midfoot/forefoot. However, in any case, even if we could all agree on the biomechanically correct pattern, surely the goal is to find what’s correct for the individual given their personal physical limitations (strength/stability/weight/injury history/etc), goals and other factors… whether that turns out to be a heel-strike under CoM or midfoot/forefoot.
Always keen to discuss further
Regards,
James
Dan…that is utter nonsense!
Look at all the top runners in the world and hardly any of them will heel strike and for good reason. Efficiency does not come with heel striking which has a braking effect and unnecessary load through the kinetic chain. The reason ‘most’ ordinary people heel strike is simply over the years, and I mean generations here, we have developed poor form and that has been exaggerated by excessively cushioned shoes that we are all sold by shoe companies.
Natures way is forefoot or midfoot….check out a small child running barefoot and I guarantee he/she will not be heel striking. That will come later when they run less and get introduced to these ridiculously priced shoes we’re sold. Also look at all sprinters….none will heel strike as it’s simply not natural to do so at speed. I would go as far to say that a sprinter at full speed could NOT heel strike even if they wanted too!
I initially had my doubts about the whole midfoot/forefoot debate. Then I started to watch my kids run, (ages 3 and
and I began to believe that heel running was a learned behavior/shoe behavior. Or at least not natural for young children, at least. I am nearly 50, and want to minimize the impact on my knees, so I began to transition to midfoot strike, and it seems to put more stress on my muscles.tendons and less on my joints. The jury is still out for me, as I am still in the transition phase, but I seem to be a little faster, and have less pain after running.
Hi, Im a basketball player who runs and lands predominantly on my heels. I have been working hard to improve my technique, would you suggest barefoot training as my physio has said I need to wear insoles at all times especially during exercise.
I use the Nike Free 3 and find them ideal for improving running technique. It’s important like you say to build up distance etc gradually-I had aching calves and bum after the first mile I did in them. But am now up to 10. Biggest problem I have is switching to the heavier and more supportive trainers I need for netball-my feet felt really sore after first pre-season session. Any suggestions?! Cheers
I wish I had read this article before attempting to forefoot run. I have been watching countless videos on forefoot and barefoot running (and midfoot) and reading a lot about it. I am a 40 year old female, 5’5.5″ and 106 lbs and I am moderately active with cycling, hiking, yoga, dancing, and just generally working out. I have attempted running in the past without much success but for some reason I became hooked with it again a few months ago and started running three to four times a week. I am VERY NEW at running, as in I have built up to barely 3 miles at a time three to four times a week (usually more on the treadmill and slightly less mileage outside). I love to run on trails but only do this once or twice a week due to time limits and access. The rest of the time is split between the treadmill and outside around the neighborhood on pavement which seems to be worse on my joints. I have very high arches and a slight turnout from years of ballet training. I had my husband videotape me a few times and I still can’t tell if I naturally midfoot or heel strike, but I seem to come down on the whole foot at once I think.
At any rate I started trying the forefoot approach a week ago. I took off my shoes (I was wearing an Asics neutral shoe) and ran barefoot on the treadmill for five minutes and I loved the feeling I got. It felt effortless. I tried doing this again at a local beach on the harder packed sand and again felt lighter but I could sense that time it seemed to be more of an effort needed to maintain the running style. Tuesday I ran in my Asics around the neighborhood and did 1.5 miles in my usual way and then 1.5 miles forefoot, making sure not to overstride. I found that it did take some effort as I wasn’t used to it and I found myself going 6.2 mph instead of my usual 6.0 mph according to my gps. It was hard not to speed up and therefore tire a little easier. Later that day I felt some calf soreness but I expected this. What I didn’t expect was ankle pain, especially in the inner sides of my ankles/heel but a slight cramp on the outer edge of my right foot. Still, I stupidly ran forefoot the next day for twenty minutes on the treadmill. By the 18 minute mark my right foot was really starting to hurt and I had to stop. Energy wise I would have been able to keep going I believe for longer than I would have before if not for the foot pain. Within several hours my right ankle was throbbing and I noticed pain and soreness on my left ankle as well, and my calves are so tight and sore it’s hard to walk once I have been sitting more than thirty minutes. Three days later and I have not been able to run at all since Wedneday. I am limping and my ankles and arches are still very sore with occasional shooting pains. My calves are still very tight, though I have been massaging and stretching them and they loosen with gentle activity. I am really worried that I might have damaged my feet and ankles from all this. Could twenty minutes of forefoot running really cause this much pain? The only thing I am thinking I did incorrectly for sure (aside from pushing myself too far too soon) by watching your videos is that I did not allow my heel to come down enough after landing through the forefoot, placing extra load on my forefoot and arches. I also felt like I was pronating more than I noticed before (from the outside of the foot).
The whole reason I looked into forefoot running is to improve efficiency, reduce joint stress and pounding and to run with more ease. I love running but I have had some minor soreness in my arches, knees, and ankles since starting. I have had similar soreness with long distance cycling as well. Most of the soreness with running comes after running on pavement. Trail running is much more foregiving on my body but maybe its because I run more cautiously. Any tips would be very helpful. For now I am waiting out this soreness and pain and if I do plan to try forefoot running again it’s going to be for very short intervals.
When I changed my technique to a mid foot strike I found that my calves became very sore for a few months. But eventually the pain does subside and your body adapts. The best advice I can give from my experinces (which I have blogged about http://www.runchaser.com/2012/10/my-quest-to-become-a-better-runner-.html) is to very slowly transition to the change or you will end up getting injured. The body adapts well if it is given time. Also consider other aspects of good running technique as it is an all in one package not just a change in foot strike.
Thanks for the comment John. Great advice for anybody looking to make the change to a midfoot strike.
James,
Just reviewed your youtube analysis on Crowie & Lieto’s running form and found it to be very informative for me. I have been applying techniques from chi-running (Danny Dreyer) and am very excited with the progress I have made recently. However, as I have increased mileage from 25 to 35+ a week, I’ve started to feel frontal calf strain in my left leg (I also suffer from achilles pain on my right foot) and also reviewed your “Forefoot Strike Achilles Pain – The Cause” video which shed further light on my calf and “itis”issues. I am still fine-tuning my gait cycle and am eager for my next run where I will shorten my stride to “accommodate” my calf strain. I’ll let you know hot it goes…
Thanks!!!
Just what I was looking for. I have strained my calf again after around 2years of the same problem. It seems when run short, high intensity races the problem reoccurs. I’m at a loss as to why and it’s very debilitating. Especially having to take running breaks whilst healing.
However a lot of what is described fits my character so I will look at implementing when The strain has healed.
Chris.
Thank you for posting this information! I’m still transitioning from being a heel striker and wondered if I was putting to much pressure on the ball of my foot because my calves ache! And now I know to land heel with midfoot. How many days off should one take when calves are aching?
Loula
Hi Loula,
Thanks for commenting. Some good advice (as you mention) would be for you to aim for more of a “flatter feeling” midfoot strike, rather than being right up on the balls of your feet.
It’s very hard to give a specific number of days to rest – as everybody is different, and every episode of calf tightness or pain differs in severity. A good rule of thumb is never to run on already painful / tight calfs. Use pain and discomfort as a guide as to how much rest to give yourself.
I’ve been running barefoot (vibram five fingers) for 3 years about. I just entered a 10 mile warm up event for the year. Half way in i felt something weird on the inside of my leg shooting all the way to back of my knee. Flexor digitorum longus is the muscle I think? It’s been a week now and I still can’t walk on it. I’m on crutches. Was wondering if this is normal? What can I do?
I finished the race but now I’m thinking that was a very bad idea.
Thanks
Great advice and suggestions on tight calves from changing running technique. I am changing from heel to mid/front due to weak glutes and overloading adductors. So far so good, better pace and still getting 50-60k’s a week in. the tight calves will disappear and self massage certainly helps. Would ice treatment help? Thanks
Hi,
There is some really good advice on this site which I will be trying to apply the next time I attempt to run! As Ellen said earlier, wish I’d read this before I attempted to change the way I ran! I am currently suffering from bad pain and tightness in both of my calves and also pain in my right ankle from half an hour on the treadmill two days ago! I have a history of shin splints and have been told I overpronate when I run so bought ‘special’ trainers to try and ease it. However, I’ve become conscious of how heavy footed I sound on the treadmill and I think I land flat footed (hence the sound) so thought I’d try running more on the balls of my feet. Paying the price now! How do you ease into this change of running style, or should I not at all?! I play netball too but all these strains and injuries are starting to take their toll on me!
Hi James,
I have been mid/front foot running for 2 – 3 years now and there is one questions I’d love an answer to – what happens when you run down hill? Does the mid/front foot technique have to be left behind and a return to heal striking as you go down?
Also, I had the usual calf aches when I switch but those went within a few months. Recently though I have been struggling with a new pain that only comes on at the longer distances. I ran the Paris marathon in 3.15 the other week but my calves gave up at around the 37k mark. Is this just training or technique? The pain continued for a good 10 days.
Top site – thanks!