By Jeff Moyer, PT, MSPT, ATC, CSCS
In the realm of fashion and style, high heels have long been celebrated for their elegance and allure. They can add height, elongate the legs, and provide a sense of confidence, making them a staple in many wardrobes. However, despite realizing it, many put themselves at risk yearly by wearing high-heeled shoes.
The Evidence: The Damage of High Heels
The simple elevation of the heel causes a chain reaction from the toes to the neck that can lead to problems throughout the body, including shortened muscles, poor posture, and even chronic pain.
High Heel Impact on Foot Pressure
According to a systemic study by Wang Meizi, large heel base support increases peak pressure across the entire plantar surface, while narrow support leads to higher peak pressure in the toe box. Narrow heel support contributes to conditions like hammer toe.
High Heels and Spinal Health
Your spine is S-shaped and acts as a natural shock absorber to reduce stress on the vertebrae. Wearing high heels makes the back curve too much (into a state called hyperlordosis), which decreases the stability of the trunk. Less core muscle activation and stability through the lower back and hip region puts you at a much higher risk of joint, disk, and nerve problems – all of which can lead to severe pain.
Forefoot Pressure in High Heels
Wearing heels transfers more weight to the forefoot rather than evenly distributing it. A 1-inch heel increases pressure on the forefoot by 22%, 2 inches by 57%, and 3 inches a staggering 76%! This crams the toes into a small toe box and can cause ingrown toenails, pinched nerves, bunions, and other painful problems on the bottom of the foot.
Ankle Health and Circulation
Wearing heels forces your ankles to bend forward, which could restrict circulation in your lower limbs. If you wear high heels often, this could eventually cause spider veins.
Long-Term Impact on Ankles and Calves
Over time, high-heel wearers can develop chronically shortened ankle and calf tendons, making walking painful even while wearing flats.
How to Avoid Damage from Wearing High Heels
1. Choose proper footwear
Ideally, you should wear shoes with a low, wide heel to help distribute the weight on your feet more evenly. If possible, alternate your shoe choice throughout the day by wearing athletic or walking shoes to commute to and from work or while at work. Flat shoes allow your body to move naturally while walking and stretch your feet, legs, hips, and back.
2. Effective Calf and Foot Stretches
Stretching your calf muscles and feet is important because walking in high heels can shorten muscles and tendons over time. One effective way to stretch is to stand on a step with your heels hanging off the edge and drop your heels down. Putting a pencil on the floor and trying to pick it up with the toes is another easy and effective calf stretch.
3. Balance style & comfort
Your back needs a break from the daily stress placed on it. If you wear high pumps one day, opt for cushioned flats the next. Wearing flats more often can drastically reduce the negative effects of wearing heels, so if you vary your shoe selection often, you don’t need to ban high heels from your wardrobe completely.
4. Work with a physical therapist
Physical therapists play a crucial role in preventing and treating high heel-related injuries by providing:
- Education
- Injury prevention strategies
- Pain management
- Strength & Conditioning
- Improving posture and gait
If you wear high heels regularly, be aware of these tips to prevent a chronic condition from developing. If you feel pain and need a physical therapist, get back on your feet by scheduling a FREE Rapid Assessment at Foothills today.
