Should You Heel Strike When Walking

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Should You Heel Strike When Walking?

Walking is a fundamental human activity that we engage in every day. However, have you ever stopped to think about how you walk? More specifically, have you considered whether you should heel strike when walking? Heel striking is a term used to describe the foot striking the ground with the heel first, followed by a roll forward to the toes. This is a common walking pattern for many individuals, but there has been ongoing debate about its potential impact on our bodies. In this article, we will explore the pros and cons of heel striking when walking, and whether it is the best technique for everyone.

The Pros of Heel Striking:

1. Shock Absorption: Heel striking allows the heel to absorb the impact of each step, reducing stress on other parts of the body like the knees and hips.

2. Stability: Heel striking provides a stable base of support, especially for those with balance issues or weak ankles.

3. Natural gait: Many individuals naturally heel strike when walking, and it feels natural and comfortable for them.

The Cons of Heel Striking:

1. Increased Impact: Heel striking can result in a higher impact force on the body compared to other walking techniques, potentially leading to increased risk of injury.

2. Joint Stress: Repeated heel striking can place excessive stress on the joints, particularly the knees and hips, increasing the likelihood of developing conditions like shin splints or plantar fasciitis.

So, Should You Heel Strike When Walking?

The answer to this question is not straightforward, as it largely depends on the individual. Factors such as age, weight, fitness level, and any pre-existing conditions should be taken into consideration. It is essential to listen to your body and pay attention to any discomfort or pain that may arise while walking.

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If you are someone who naturally heel strikes and has no history of joint pain or issues, it may be fine to continue with this technique. However, if you experience any pain or discomfort, it might be worth exploring other walking techniques.

Alternatives to Heel Striking:

1. Midfoot Strike: This method involves landing on the middle part of the foot, distributing the impact more evenly and reducing stress on the joints.

2. Forefoot Strike: Landing on the balls of the feet can also help distribute the impact and reduce strain on the joints.


1. Is heel striking bad for your knees?
Heel striking can increase stress on the knees, potentially leading to knee pain or injuries in some individuals.

2. Can heel striking cause shin splints?
Repetitive heel striking can be a contributing factor to the development of shin splints.

3. Does heel striking increase the risk of plantar fasciitis?
Heel striking can lead to excessive strain on the plantar fascia, potentially increasing the risk of developing plantar fasciitis.

4. What are the advantages of midfoot striking?
Midfoot striking distributes the impact more evenly, reducing stress on the joints and potentially decreasing the risk of injuries.

5. Is forefoot striking better for speed?
Forefoot striking can be advantageous for speed as it allows for a quick transition and push-off.

6. Can heel striking be detrimental to balance?
Heel striking can provide stability for individuals with balance issues, but it may not be suitable for everyone.

7. Can walking technique affect posture?
Walking technique can have an impact on posture, as improper technique can lead to imbalances and poor alignment.

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8. Should I change my walking technique if I experience pain?
If you experience pain while walking, it might be worth exploring alternative techniques or consulting a healthcare professional.

9. How can I transition from heel striking to midfoot or forefoot striking?
Transitioning to a different walking technique should be done gradually, allowing your body time to adjust and strengthen the necessary muscles.

10. Can shoe choice affect heel striking?
The type of shoes you wear can influence your walking technique. Shoes with a higher heel may encourage heel striking.

11. Are there any benefits to heel striking?
Heel striking provides shock absorption and stability for some individuals, making it a comfortable walking technique.

12. Is there a “perfect” walking technique?
There is no one-size-fits-all walking technique. It is important to find a technique that feels comfortable and does not cause pain or discomfort.

In conclusion, whether you should heel strike when walking depends on various factors, including your body’s biomechanics and any existing conditions. While heel striking may have its advantages, it can also increase the risk of joint stress and impact-related injuries. It is crucial to listen to your body and consider alternative walking techniques if you experience pain or discomfort. Ultimately, finding a walking technique that suits your individual needs and feels natural is key to maintaining a healthy and pain-free walking routine.