It’s undeniable that high heels are an evergreen popular fashion trend, as it can make any matching outfit look glamorous or polished, prompting some women to seek surgery to fit into shoes. But with the trend comes certain health risks and science reveals that it’s way beyond achy feet.
Even though high heels have the stigma of being bad for health and comfort, that statement alone won’t stop most women from occasionally or even regularly rocking a pair of 4-inch heels (and in some extreme cases, even higher).
Studies have shown that these towering heels can be costly in more ways than one, taking their toll on your spine, hips, knees, ankles, and feet, while altogether altering your posture and gait, making it the main culprit in millions of foot and ankle complaints across the globe.
The length that women would go to live up to society’s standard and the ever-so-popular saying “beauty is pain” is crazy.
Whether you’ve noticed that constant annoying pain in your foot or the pain of your dwindling bank account, as your shoe collection grows, it’s imperial that you understand the true cost of wearing these sky-high platforms. Consider the following disadvantages and hazards.
How High Heels Hurt Your Body
1. Joint Pain
Unlike other types of shoes, heels lack any significant shock absorption. That means that the shock of your foot hitting the floor is sent straight up to your foot and leg to your ankles, knees, and hips. The lack of cushioning also cause the natural cushioning in the balls of your feet to wear away, which can cause pain in the balls of your feet to develop over an extended period of time. So, you shouldn’t be surprised if a long day in heels leaves your feet stiff and sore.
What’s more, since wearing heels forced your foot into a straight and unbending position, it can stop your foot from naturally rotating as you walk. This, in turn, causes the knee to absorb the pressure, leading up to severe joint pain and worsening of arthritis symptoms, according to the American Association of Orthopedic Surgeon.
2. Lower back pain
The normal S-curve shape of the back acts as a shock absorber, reducing stress on the vertebrae. Standing/walking in heels changes your natural posture so that your pelvis is pushed forward, taking the hips and spine out of alignment. Poor alignment may lead to muscle overuse and lower back pain over prolonged periods.
3. Shortening of Achilles tendon
According to Live Science, women who wear heels over a long period of their lives can have a permanent physiological change to their Achilles tendon. The Achilles heel that includes the muscles and tendons around the ankles can shorten up as a result of the lifted position of the ankles. Shortened achilles tendon will cause great pain and stretching when wearing flats or walking barefoot.
4. Ankles sprain
A high heel shoe places an increased amount of pressure on your foot and heel, causing imbalance and forcing the ankle to become the fulcrum for your entire body. Unfortunately, your ankles aren’t build to take that kind of pressure, thus falls and twisted or sprained ankles with high heels can be pretty common.
5. Ingrown toenails
Heels can cause your feet to slip forward in shoes, jamming your toenails into the corners of your flesh, says NYC podiatrist Lori S. Weisenfeld. The biggest and the littlest toes takes most of the pressure are they press against the sides and the end of the shoe. Ingrown toenail can be really painful and when left untreated could worsen and even cause infection in the long run.
High Heel Solutions
Here are some recommendations for things to consider if you will still be wearing high heels. Despite having a lot of downside to it, you can take some precautions rather than ruling them out altogether. You can drastically lower the negative effects of wearing high heels by taking the following recommendations into consideration.
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Avoid wearing high heels for long periods of time.
Limit the time of wearing heels for a 3 hours max. If you’re going to be walking, dancing, or standing all night long, wear heels for a few hours and then switch to a stylish pair of flats.
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Stretch leg muscles before and after putting them on
Regular stretching will loosen hamstring and work to alleviate back pain from your high heels. There are many ways you can do it and one of it is by placing a tennis ball beneath your foot and rolling it up and down your foot. It’s a great way to relieve tight muscles and tendons after a grueling day in heels.
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Vary your footwear day to day
You don’t always have to use high heels to look classy and edgy. There are an array of beautifully embellished flats that are a great alternative to heels. You just have to choose the one that fits your taste. Stud, lace, bows are some of the options that you can choose from. However, if you hate flats, try a sleek pair of flat riding boots instead.
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Opt for a platform heel instead
I get that some people are obsessed with super high heels, but you can also choose one that puts less pressure on your feet, while still offering the look of high heels. Opt for a three-inch heel with one-inch platform. That way, it raises the ball of the foot as well as the heel.
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Try to avoid pointed toe high heels
You might already know the reason for this. Not only does it reduce the chances of you getting painful blisters at the end of the day, but it's also a great way to avoid that nasty ingrown toenails from developing.
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Add Orthopedic pads
If your favorite heels lack support, try adding orthopedic insoles or pads. Thin gel pads work wonders by giving you a little more support under the ball of your foot or throughout the entire sole and make heels more wearable.
In conclusion, it’s important that women make their own, well-informed choices regarding whether and how often to wear high heels. But if your long days in heels are leaving you sore and tired, it might be time to swap your sky-high pumps for something a bit more comfortable. So you can definitely keep your heels, but it’s advisable to wear them in small doses and opt to wear flats more often instead. Your feet, joints and back will thank you.
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References:
1. Spine Health Institute. (2019). How High Heels Affect Your Body. [online] Available at: http://www.thespinehealthinstitute.com/news-room/health-blog/how-high-heels-affect-your-body [Accessed 6 Apr. 2019].
2. American Osteopathic Association. (2019). The Real Harm in High Heels | American Osteopathic Association. [online] Available at: https://osteopathic.org/what-is-osteopathic-medicine/the-real-harm-in-high-heels/ [Accessed 6 Apr. 2019].
3. Moneycrashers.com. (2019). 7 Dangers of Wearing High Heels - Tips for Comfort. [online] Available at: https://www.moneycrashers.com/dangers-wearing-high-heels-tips/ [Accessed 6 Apr. 2019].
4. Barnish, M. and Morgan, H. (2019). Are high heels bad for your health? Two experts review the evidence. [online] The Conversation. Available at: https://theconversation.com/are-high-heels-bad-for-your-health-two-experts-review-the-evidence-81961 [Accessed 6 Apr. 2019].
Image credits:
1. Background photo created by senivpetro - www.freepik.com
2. http://hairstylesforwomens.blogspot.com/2015/02/how-to-choose-high-heels-in-2015.html
3. http://www.pamper.my/news/lifestyle/fashion/womens-shoe-trends-for-2017/
4. https://www.womenfitnessmag.com/get-rid-of-lower-back-pain-with-thermobalancing-therapy/
