How Shoes Change Impact Forces Through the Legs

28 January 2026

Hello Ziddis! Running starts with motivation and continues through your choice of shoes. Every step you take while running sends forces through the foot, ankle, knee, hip and even the lower back. Shoes don’t eliminate these forces, but they can change where and how the load is absorbed. Cushioning, heel drop and overall shoe design all impact how your feet feel through the forces.

Running Shoe Impact

When your foot hits the ground, there is an interaction. The ground reaction forces travel upwards through the body. Shoes help modify this force by:

Increasing or decreasing the impact loading rate
Shifting stress between ankles, knees and hips
Altering stride mechanics: heel strike vs midfoot or forefoot.

Highly cushioned shoes often reduce the sharpness of impact, while minimal shoes allow more force to be absorbed by muscle and tendons rather than foam.

Impact Forces in Running

Impact forces are influenced by three major factors based on shoes:

1. Cushioning:

More cushioning can spread impact over a longer time
It can reduce peak force at initial contact
Often shifts the load upward toward the knees and hips

2. Heel drop ( heel to toe off set)

A high drop of 8 to 12 mm can help heel striking
A low drop of 0 to 4 mm can help midfoot or forefoot strike

Footwear Impact on Joints

Different shoe designs shift stress across joints:

1. Ankles

Minimal or low-drop shoes increase ankle motion
The right footwear can strengthen your calves over time
Higher short-term injury risk is transitioned too fast

2. Knees

Thick cushioning and higher heel drop tend to increase knee flexion moments
The wrong ones could aggravate patellofemoral pain sometimes in runners

3. Hips

Softer midsoles can subtly increase hip loading
Especially noticeable in long distance or tired running

Shock Absorption

Shoes are meant to absorb the shock that is caused by ground reaction. This shock absorption works in 2 ways:

Material deformation wherein the foam compresses
Motion alteration, which changes stride and landing mechanics
Research suggests that the body adapts by landing harder in cushioned shoes, and this is called impact moderation behaviour.

Takeaway

Running shoes do not mean that the impact force is nullified. Running shoes help redirect it. Cushioning, heel drop, and design help spread the stress where it needs to. The best shoes are not the softest or the most minimal, it is the one that fits your body, training style and surface without sudden pressure or change. Trusted fitness accessories like shakers, duffel bags, and comfy workout attire can add more efficiency to your fitness routine. With right shoes, you can achieve your fitness goals faster.