Yay! So lockdown is slowly being eased. We still may not be able to hit most restaurants just yet but we can still take to the streets and strut in our high heels. Heels are fine when worn occasionally, but can slowly become a very painful accessory to wear if worn too frequently. Did you know that they also lead to changes in the way the foot works?
So, lets have a quick chat about how wearing these shoes too often over time can negatively affect the foot.
3 Ways Heels Are Damaging Your Feet
1 The abnormal height of heels
Platforms. Credit: Lulus 
Buff wedges. Credit: Pinterest 
Stiletoes. Credit: StyleMePretty
Q How Does a Long Heel Affect my feet?
A heel height that’s over 2 inches (5 cm) places more strain on the foot. Perfect examples include Stilettos, Wedges and Platforms. One study took 46 women of different ages and investigated how different heel heights affects leg muscle activity. The study showed that Stiletto-style heels increased leg muscle activity. In other words, the leg muscles were over-working.
This results in there being an increased risk of injury, as leg muscles repeatedly working excessively over time can lead to strain injuries, and even degenerative changes at the knee joint!
It’s also been suggested that heels have the potential of creating knee pain and back problems (Lumbar Lordosis)! Whoa. Who knew its not just the feet that are affected by heels.
2 The narrow shape of a heel’s toe box
A shoe’s toe box is the area where your toes lie. Most high heels have a narrow toe box. Combine this with the lack of support (via adjustable laces or straps), and you will find that over time, there is an increased likelihood of developing some forefoot pathologies (conditions) such as an abnormal position of the big toe (Hallux Valgus), trauma to the toenails or even clawing of the toes!
Did you know that, as compensation for a lack of stability (since heels don’t have much support), in order to improve stability the toes can start to claw over time?
3 The overall pain they cause
Pain from wearing shoes generally is not a good thing. High heels tick this box very well. Over time, this can lead to an increased likelihood of Callus (hard skin) developing. Callus is usually pain-free if it’s superficial but the more it grows, the greater the likelihood that they will eventually become painful.
Conclusion
So am I saying that high heels should be avoided at all costs? Nope, not at all. There is nothing wrong with wearing heels but, just like the implications of eating too much of one thing such as junk food, high heels should be worn in moderation.
Learn anything new? Leave a comment below. To find out more about good footwear tips, click here.
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References:
Mika, A. et al (2012). The Influence of Heel Height on Lower Extremity Kinematics and Leg Muscle Activity During Gait in Young and Middle-aged Women. Gait & Posture 35 p.677–680.DOI: 10.1016/j.gaitpost.2011.12.001
Wiedemeijer, M.M. and Otten, E. (2018). Effects of High Heeled Shoes on Gait. Gait & Posture 61 p.423-430. DOI: 10.1016/j.gaitpost.2018.01.036
Branthwaite, H. and Chockalingam, N. (2019). Everyday Footwear: An Review of What We Know and What We Should Know on Ill-fitting Footwear and Associated Pain and Pathology. The Foot 39 p.11-14. DOI: 10.1016/j.foot.2019.01.007
