When you walk, your heel swings from side to side as your foot moves. When the heel swings correctly, your foot can flatten and regain its arch as you walk. But if your heel swings too much, your foot may flatten more than it should. Over time, such excess movement may cause foot problems.

The three phases of a step are:
Heel Strike - When the heel hits the ground, its outer edge touches first. Soft tissues (muscles, tendons and ligaments) relax. Your foot is able to flatten, adapt to uneven surfaces, and absorb the shock of touchdown.    
Mid-Stance - During mid-stance, your heel is below the ankle bone, and the front and back of your foot are aligned. Your foot easily bears your weight.   
Heel Lift - As the heel lifts, it swings slightly to the inside. Muscles, tendons and ligaments tighten. Your foot regains its arch, allowing your toes to push your weight off the ground.

On the other hand, the Gait Cycle is defined as the motions of a leg from the heel strike of one foot to the heel strike of that foot again. The gait cycle has two phases: the stance phase and the swing phase.

The stance phase is the most important part of the gait cycle in relation to sports injuries. The stance phase is divided into three parts:

• The contact phase is from the heel strike until the foot is flat- footed. Normal contact is with the foot in a slightly supinated position and the heel contact taking place on the lateral side of the heel. In this plane, the foot rapidly pronates which allows for shock absorption and for the foot to adapt to the terrain.
• The mid-stance phase is from the flat-footed position until the heel lifts off. In this phase the foot supinates to become a platform for support of the body's weight. This phase can be described as a conversion to a rigid lever.
• The take-off phase is from heel-lift to toe-off. In this phase the foot continues to supinate and the tarsals are locked for the foot to become a rigid lever.

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