How to Place the Feet when Walking

Proper Foot Mechanics

• The foot makes initial contact with the heel
• After initial contact, the foot rolls forward until it reaches the flat position. This is called the Loading Response phase of a step.
• After reaching the flat position, the weight shifts forward on the flat foot during the mid-stance portion of the step
• After completing mid-stance, the heel lifts at the same time the swing leg heel is brought to the ground. At the end of the heel lift, both feet are in contact with the ground. There is still some weight on the rear foot at this point.
• In the pre-swing phase, the remainder of the foot is lifted, leaving only the toes in contact with the ground. At the end of this phase, there is no weight remaining on the rear foot. All of the weight will be on the forward foot.
• The foot releases from the ground during the initiation of the swing phase of gait. 

Why is the nature of foot placement even a question?

Until recent years, the question of how to place the feet when walking would have had an automatic and easy answer. We place on the heel and then roll forward. More recently, doubt has been thrown on this answer by people who assert that placing the heel is dangerous, and that we should first place on the forefoot and midfoot. I believe this stems from multiple mistaken assumptions about walking. I will address some of those assumptions here. 

All people walk normally, therefore if many people get pain from walking, what we believe to be normal must be wrong. 

This is a mistaken assumption because humans have a level of intelligence that ironically allows them to make choices about what they do. These types of choices may not be seen elsewhere in the animal kingdom, where instinct guides everything. Some of the choices humans make cause them to walk incorrectly. Incorrect walking is what leads to pain. 

If you have flat feet, or excessive pronation of the feet, this must be genetic. 

People have various sizes of their arches, but even people born with very small arches do not necessarily have excessive pronation. Excessive pronation comes when too much force is placed on the inside of the feet. This is generally a result of poor posture and walking mechanics. The excessive pronation caused by poor posture and walking mechanics can lead to damage and pain, not only in the feet, but also the ankles, knees, hips, and back. 

Placing on the forefoot or midfoot reduces stress on the feet

The foot is designed with a very large and dense heel bone, designed to normal impact. The smaller bones in the front or middle of the foot are not designed for repetitive impact. Some people assert that heel impact is like putting on the brakes. This is not correct. It would only be correct if the knee was locked at the moment of heel contact, which it is not. The knee immediately flexes when the heel touches. allowing the foot to roll forward. The real problem is when people push off from the rear leg, pushing forward and leaning forward at the moment of heel contact. This drives the heel into the ground with force, and that is the source of the damage with poor walking technique. The other major consideration is that placing on the midfoot or the forefoot is very inefficient. The amount of energy required to travel the same distance is significantly higher, and the speed would generally be slower.