A new study from the University of Florida has found that runners wearing thick-heeled sneakers are more likely to get injured compared to those using flatter shoes.
The research, published in Frontiers in Sports and Active Living, highlights how shoe design can affect running form and injury risk.
The study looked at data from over 700 runners collected over six years at the UF Health Sports Performance Center and Running Medicine Clinic.
It showed that runners wearing shoes with thick heels often couldn’t accurately feel how their feet were landing on the ground, which led to more injuries.
This lack of sensation made it harder for them to maintain proper form while running.
In contrast, runners wearing flatter shoes—those with less difference between the heel and toe height (known as heel-to-toe drop)—were better at detecting their foot strike patterns, such as landing on the midfoot or forefoot.
These flatter shoes were linked to fewer injuries.
Why does shoe type matter?
Dr. Heather Vincent, the study’s lead author and director of the UF Health Sports Performance Center, explained that thick-heeled shoes can confuse a runner’s sense of how their feet hit the ground.
This can make it harder to adjust and improve their running form, increasing the risk of injury.
“The shoe acts as a barrier between the foot and the ground,” Vincent said. “Features like a large heel-to-toe drop make it harder for runners to sense their landing and control their movements.”
She noted that runners who wore shoes with lower heel-to-toe drops, lighter designs, and wider toe boxes were better at detecting their foot strike patterns, which helped them avoid injuries.
Switching shoes? Do it gradually
Dr. Vincent warned that switching to flatter shoes or changing running form too quickly can also lead to injuries. She emphasized the importance of making gradual changes and strengthening the feet during the transition.
“It may take up to six months to adjust to a new shoe or running style,” she said.
While the study found clear links between thick-heeled shoes and injuries, it couldn’t prove that the heel-to-toe drop directly causes injuries. The researchers plan to conduct controlled studies to better understand how changing shoe types might improve foot strike accuracy and reduce injuries.
“We want to help runners make informed choices and modify their form in ways that keep them healthy for the long term,” Vincent said.
If you’re struggling with running injuries, consider your shoe type. Flatter shoes with less cushioning may help you improve your running form and reduce your risk of injury.
However, remember to transition slowly and focus on strengthening your feet to avoid new problems.
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