When ImrunningI feel like my stride is fluid, effortless, and completely aligned.
My right footthe same one thats home to a pretty substantialbunionflicks to the side with each step.
What is heel whip?
Adobe images via pavel1964
Lateral heel whip, meanwhile, comes up whenever your toe turns in and your heel turns out.
Thats when youd actually see your leg kick out to the side of your bodywhich is what I do.
So heel whip is common, but is it always a problem?
Heres what runners should know about this gait pattern, including when and and how to fix it.
What causes heel whip?
Its also possible that the issue might instead begin farther up the kinetic chain, she says.
Is heel whip dangerous?
Not necessarily, Hegedus says.
If youre running without pain or injury, you dont necessarily need to tinker with your gait.
For one thing, the inside of your knee might ache a bit as it caves inward.
How can you fix heel whip?
But it does likely depend on improving three things: mobility, range of motion, and strength.
So exercises that focus on these factors in the affected areas likely can help.
Below, seven specific exercises Hegedus frequently prescribes to address heel whip and its underlying causes.
Kneeling Hip Flexor Stretch
Improving mobility through your hips will also improve your ability to extend them.
Aim to keep your hips level, not leaning back.
That’s a telltale sign youre using your hip flexors to stabilize your body, instead of your glutes.
Progressing the plank allows you to strengthen the glutes med even more.
So begin here with the static side plank.
Once you could hold that for 30 seconds, move on to a side plank with hip dip.
Consider mixing up your sets as you progress.