Your killer heels are
killing much more than you think. One in 10 women wear high heels at least
three days a week and a third have fallen while wearing them. Statistics show
that high heels are one of the biggest factors leading to foot problems in
women, with up to a third suffering permanent problems as a result of prolonged
wear.
High Heels: The Higher the
Better?
Those perfect pumps
can create the perfect storm for permanent health problems. If you frequently
wear high heels, you are setting yourself up for long-term issues.
"Extended wear of high heels and continually bending your toes into an
unnatural position can cause a range of ailments, from ingrown toenails to
irreversible damage to leg tendons. Additionally, cramming your toes into a
narrow toe box can cause nerve damage and bunions," says Podiatrist Rudolf
van der Lubben. "High heels have also been linked to overworked or injured
leg muscles, osteoarthritis of the knee, plantar fasciitis and low back
pain," he adds.
When you wear high
heels - shoes with a heel two inches or higher - your foot slides
forward in your shoe, forcing the toes into the unnatural shape of the shoe and
redistributing your weight incorrectly. The increased weight on your toes
causes your body to tilt forward, and to compensate, you lean backwards and
overarch your back, creating a posture that can strain your knees, hips, and
lower back. "The change to the position of your spine puts pressure on
nerves in the back and can cause sciatica, a condition where nerves become
trapped, triggering pain and numbness as far down as the feet.
High Heels and Chronic Pain
Over time, wearing
high heels can shorten the muscles in your calves and in your back, leading to
pain and muscle spasms. "Any time you wear shoes that restrict the natural
shape of your foot, you’re at risk for experiencing pain," Podiatrist
Rudolf van der Lubben points out. According to Podiatrist Rudolf van der Lubben,
many women who wear high heels often suffer a shortening of the Achilles tendon
because once the heel is pointed upwards, it tightens up. Stretching it again
or switching to flats can be very painful; it can even lead to plantar
fasciitis. "This tendon is designed to be flexible, so the foot can lie
flat or point. With repetitive wear, you can develop unhealthy patterns that
can persist even when you’re not wearing high heels," adds Podiatrist
Rudolf van der Lubben.
Do You Have to Give Up Your
Heels?
No, but to avoid the
problems that develop over time, Podiatrist Rudolf van der Lubben recommends
the following routines:
1. Choose sensible heels. Select shoes with
low heels - an inch and a half or less - and a wide heel base; a
slightly thicker heel will spread the load more evenly. Narrow, stiletto-type
heels provide little support and three inch or higher heels may shorten the
Achilles tendon.
2. Wear Orthotics to
reduce the impact on your knees.
3. Make sure your shoes
are the right size so the foot doesn't
slide forward, putting even more pressure on the toes. Pick a shoe with a wide
enough toe box to allow you to wiggle your toes.
4. Wear heels on days
that require limited walking or standing.
5. Alternate your shoe
choice throughout the day or from one day to the next. Don't wear your high
heels all day; and wear more comfortable shoes, such as athletic or walking
shoes for commuting to and from work. Wearing shoes that allow your body to
move naturally during walking will allow your feet, legs, hips and back to
stretch.
6. Stretch. Take time every day
to stretch your calf muscles and feet. Podiatrist Rudolf van der Lubben recommends
standing on the edge of a step with your shoes off. With your weight on the
balls of your feet and your heels extending off the edge, drop your heels down
to stretch. You can also put a pencil on the floor and try to pick it up with
your toes.
The Final Word on Foot
Health
Don't let your sense
of style cripple your ability to stand or step pain-free. "Your feet are,
quite literally, your base of support. If your feet aren’t happy, nothing above
them will be," says Podiatrist Rudolf van der Lubben. "Take a closer
look at your shoe selection and take small steps now to prevent big foot
problems later."