In the fall of 2019, I had just nailed a new 21-minute marathon PR in the Chicago Marathon and qualified for Boston. Walking—okay, slowly shuffling—away from Millenium Park toward the sprinter van that would bring me back to the hotel, I snapped the classic post-race photo, hugged a few friends, and cried all the happy tears. Sitting down in the van, I exhaled, looked down, and immediately freaked out.
Blood. Everywhere.
My ankle looked as though something (or someone) had literally taken a bite out of it. On the opposite foot, the right side of my left sneaker was covered in red. Apparently, I was too busy being a boss to realize that I had literally been kicking myself for a greater part of 26.2 miles.
Join Runner's World+ for unlimited access to the best training tips for runners
After I cleaned up, I did the thing that anyone would do in this situation: Take to Instagram. Posting a question to my followers (“Has this ever happened to you?”), I soon realized that this was a lot more common than I knew. I had what’s commonly referred to as a heel whip. And unless I wanted to keep ruining sneakers, I’d have to do something about it.
What is a Heel Whip?
A heel whip is when either heel “whips” inward medially or outward laterally, which causes the foot to hit the opposite inner heel. While a slight heel whip is normal in most runners, an excessive one is an indication that there’s a faulty movement pattern, which can result in injury, says Corinne Croce, D.P.T. and co-founder of Body Evolved in New York City. Croce adds that it’s more typical for athletes to see it medially (where the heel whips inward toward the other foot).
If you’ve noticed this in your own gait, the first step is to seek an opinion from a professional like a physical therapist, says Croce. “A movement assessment is the best way to detect what personal dysfunction is occurring in your own body,” she says. “A proper assessment will examine your mechanics and check your movement patterns to uncover injury risks and wonkiness.”
If you don’t have the ability to get into a physician right away, or you’re in a bit of a time crunch with a pending race, there is some recon you can do on your own at home. Croce suggests giving a few side-to-side mobility drills a whirl, such as lateral lunges or single-leg balances. Compare how things move from one side to another, and be on the lookout for asymmetry. “Asymmetries in stability, mobility, and strength are common reasons for the heel whip to occur and for injury risk to increase.”
Okay, But Why Did This Happen?
It’s time to be honest with yourself: Are you doing anything during a training cycle outside of running? For many of us, the answer to that question is “no,” says Croce. Leaving out strength training from a regular run program can lead to compensations as we overwork some areas of the body and underwork others. (Take a look at these 10 Try it: The World’s Greatest Stretch Lunge With Spinal Twist.)
“But I do strength train!” you say? Well then, take a look at your footwear. A new shoe choice that might not necessarily be the right fit can also bring the heel whip to the surface, she adds.
How to Fix Heel Whip
“Regardless of the personal assessment, it is important to incorporate mobility, stability, and strength training into your running routine to ensure you are not underworking one or more of these important physical components,” she says. Once you check in with a physical therapist, then you can make positive progress to alleviate the whip with an assortment of exercises as well as massage.
If mobility is the issue: Mobility deficits are common with heel whips, especially coming from the hips and ankles, says Croce. Make time to foam roll your full body a few times a week, followed by mobility drills, like "the world’s greatest stretch.”
Try it: The World’s Greatest Stretch (Lunge With Spinal Twist)
Start standing with your feet together or in a downward dog position as shown above. Take a big step forward with your right foot, and bend right knee to drop into a lunge, keeping your left leg straight behind you with your toes on the ground, so you feel a stretch at the front of your left thigh and hip. Place your left hand on the floor and twist your upper body to the right as you extend your right arm toward the ceiling. Hold for 30 seconds; repeat on opposite side.
[Blast through a series of HIIT sessions to boost running strength and prevent injury with the IronStrength Workout.]
A Part of Hearst Digital Media: Croce suggests her heel whipping patients do upper body exercises (think: overhead press) in half-kneeling position. This will incorporate hip and trunk stability drills into your regular exercise routine.
Guide for Weight Training for Runners
The move above is performed standing, but you should start in a half-kneeling position, with right foot in front, both knees bent to 90 degrees. Grab two medium-weight dumbbells and rack them at shoulders as shown above. From there, engage core for balance and stability and press the weights straight up. Return them to the racked position and repeat for 10 to 12 reps. Complete another set with left foot forward.
How to Dial in Your Running Form: Lateral band walks are a great drill for glute activation and lateral work (often missing in runners routines). Add in single-leg step-ups for glute strengthening, a very common area of weakness that can lead to an ankle whip.
Health - Injuries
Loop a resistance band around your ankles. Starting with the feet shoulder-width apart and the knees slightly bent, take 15 steps to the right, then 15 steps to the left. That’s 1 set. Do two to three.
Emily Abbate is a freelance writer, certified fitness trainer, and host of the podcast Hurdle. You can find her work in GQ, Shape, Runner’s World, and other health and fitness publications.
