Hey Whitby runners! We know you love hitting the trails or the lakefront, but nothing stops a good run faster than nagging pain. If you’re struggling with Plantar Fasciitis, persistent Shin Splints, or that frustrating Ilio-tibial (IT) band ache, the problem could be due to your running style, or gait.
At Whitby Family Footcare Clinic, we help casual runners like you understand why your body is sending up pain signals.
Here are the three main form flaws we look for:
Where is foot landing? (Foot Strike)
The place your foot first touches the ground dictates where the forces go.
- The Heel-First Runner: If your heel takes the main impact, those forces are transmitted up your leg, often leading to issues higher up. This is a common cause of Shin Splints and IT Band Syndrome (pain on the outside of the knee).
- The Forefoot Runner: If you land closer to your toes, you’re relying heavily on your lower leg muscles. This often places extreme stress on your arch and calf, making you highly susceptible to Plantar Fasciitis
Is Your Foot Rolling Correctly? (The Shock Absorber Test)
Your foot is meant to roll inward slightly to absorb the ground’s energy. When this goes wrong, it disrupts your entire alignment:
Pronated vs normal vs supinated foot Shutterstock
- You Roll In Too Much (Over-Pronation): If your arch collapses too much, it twists your lower leg internally. This excessive rotation is a prime contributor to the pain of Plantar Fasciitis and chronic Shin Splints.
- You Roll Out Too Much (Over-Supination): If your foot stays too stiff and rigid, it fails to absorb shock. This high-impact rigidity causes strain and often leads to problems like IT Band Syndrome due to the stress on the knee.
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Are You ‘Braking’ Instead of ‘Gliding’? (Stride Length)
This is the most common and easiest fixable issue!
- The Problem: Over striding. When your foot lands too far out in front of your body, you are creating a harsh braking force with every step. This dramatically increases the impact stress, especially on your knees and shins.
- The Fix: Speed Up Your Steps! Focus on a quicker, lighter foot strike. By increasing your cadence (steps per minute) and aiming for your foot to land almost directly underneath your hip, you reduce that damaging impact and turn your stride into a smooth glide.
Stop Guessing, Start Healing!
If you’re a casual runner who can’t seem to shake Plantar Fasciitis, Shin Splints, or IT Band pain, it’s time to move beyond guesswork.
Runner with right foot pronation
A Gait Analysis at Whitby Family Footcare Clinic is the gold standard for figuring out exactly what your body is doing wrong. We use 4 camera video technology to analyze your movement and provide you with a personalized, actionable plan—whether it involves custom orthotics, simple strengthening exercises, or specific running drills.
Ready to get back to pain-free running?
Book Your Gait Analysis Today at Whitby Family Footcare Clinic