Runners with high arches are at increased risk for suffering stress fractures, small cracks in the bones of their feet and lower legs; and those with low arches are at increased risk for knee cap pain. When you run at six miles per hour, your foot hits the ground with a force greater than three times body weight. The faster you run, the harder your heel strikes the ground. This force can break bones, damage joints and tear muscles.
The human body is designed so you never land flatfooted when you run. You land on the outside bottom of your heal and roll inward toward the big toe. This helps to distribute the force of your foot strike throughout your foot and leg and protect you from injury. The further you roll inward, the greater the protection against this force. However, when you roll in too much, your lower leg twists inward excessively, causing your kneecap to rub against the long femur bone behind it and cause pain. This is called Runner’s Knee.
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