Forefoot vs. midfoot strike

one of the major issues we have been pounding our fists on the table about, for years, are forefoot orientation anomalies. A significant portion of the population have forefoot types of varus or valgus, some flexible and some more rigid, some compensated and some uncompensated. …
With a forefoot strike into one of these “pathologic” forefoot types the anatomical variance is accentuated. In this scenario, a varus foot type that lands and subsequently has not choice but to drive hyperpronation strain not only suffers from the increased pronatory collapse but they are unable to acquire a subsequent rigid toe off which in itself can drive further pathology. And a valgus forefoot strike is even more rigid than a neutral forefoot strike impact and they are also at risk for inversion strain on the lateral foot. A midfoot strike can reduce some of these consequences by setting the foot up for a preparatory transition.

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Not everyone has that pristine neutral forefoot bipod architecture that the internet articles are assuming exists in everyone, and thus there is no way that everyone has fully competent pristine forefoot biomechanics that will not eventually trigger injury. This is a fact, not our opinion. …

We prefer midfoot strike when possible, for many reasons but mainly because it takes into account a tripod contact loading response. A tripod load is more stable than a rear foot unipod load and more stable than a forefoot bipod load, particularly when there are rear or forefoot variants (rearfoot valgus, rearfoot varus, forefoot valgus, forefoot varus) from the pristine normal that is always assumed in many articles. A tripod loading response (midfoot strike) can dampen some of the mechanical flaws of either heel or forefoot strike patterns and of the foot type variants that are the norm, not the exception.

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weaknesses and poor motor patterns of some or all of these muscles [anterior and posterior tibialis and toe extensors] is going to create and insufficient and possibly inefficient and pathologic forefoot loads because of the forefoot varus foot type these muscular imbalances can functionally produce. …

To summarize, ONCE AGAIN, not everyone is suited or possibly ready for forefoot load/contact/strike running. And if you have injury or problems in doing so, don’t blame your minimalist shoe……. it is either a foot type that needs functional repair or a foot type that is fixed an must opt for midfoot strike.

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