Try Drills
If your performance or injuries call for a change of foot strike, and there are no known issues and instabilities in your forefoot, you may be able to mitigate stress on the heel by changing your foot strike location. Here are some tips to help you gradually shift to midfoot running.
Find Your Footstrike Pattern
To determine what type of footstrike you have, it's best to take a video of yourself running. One study found that only 68% of runners could accurately report their footstrike pattern. So there is no issue with filming with a smartphone and trying to get to hack your stride. This can then be discussed with your practitioner to see how it can be refined to arrest the development or help the healing of a painful Haglungs heel.
Concentrate on Your Stride
Be careful that you're not overstriding. Make sure that you don't lunge forward with your feet. Focus on landing on the midsole of your foot, with your foot directly underneath your body with every step. A short, low-arm swing is the key to keeping your stride short and close to the ground.
Practice Barefoot Running
Many individuals will intrinsically land midsole when running barefoot. Rehearse running on carpet, grass, or turf with no footwear for short periods, so your body can find its natural stride. Start with 30 seconds and work up to a minute or more.
SIDE NOTE: Don't always run barefoot, as it could lead to injury.7 But running short intervals on a soft, safe surface allows you to practice midfoot landing.
Try Drills
In the clinic, we often enlighten clients by using routines such as butt kicks, skipping, high knees, running in reverse, or side shuffles. All these drills are extraordinary ways to rehearse midfoot landing. These are so great when done well; it’s impossible to land on your heels in any of these drills.
