High heels should be worn in moderation due to their impact on foot health and posture. The shape of the foot, often referred to as an Egyptian-type foot, explains why wearing high heels is linked to plantar and joint pains. Below are four long-term effects of wearing high heels.
An overall change in posture
Because feet are crucial for balance, high heels disrupt this support, forcing muscles and joints to compensate for imbalance. This adaptation can cause issues like:
- Back pain;
- Decreased bone density;
- Neck pain;
- Lumbar lordosis;
- Joint pain in ankles, hips, and knees.
Musculoskeletal pain
Wearing high heels often leads to musculoskeletal pain linked to poor posture. Common conditions include:
- Plantar fasciitis;
- Metatarsalgia;
- Hammertoes;
- Heel spur;
- Heel fracture;
- Bursitis;
- Ingrown nail;
- Stress fracture.
Feet with flat or cavus arches are even more vulnerable to damage from the pressure of high heels.
Less fluidity in movement
High heels stiffen the foot by lacking arch support, which restricts ankle, hip, and knee movements. Long-term use can cause:
- Balance problems: Reduced ground contact from heels limits load distribution.
- Loss of range of motion: Muscles and ligaments tighten, reducing ankle flexibility.
Foot bunion
Stiletto heels may not cause bunions directly but worsen them. Tight toe caps squeeze toes together, increasing strain. Podiatrists often recommend:
- Manual foot therapy;
- Targeted exercises and stretches;
- Custom foot orthoses;
- Cortisone injections;
- Surgery.
How to reduce the long-term effects of high heels?
Limiting time spent wearing high heels is best to avoid harmful effects, though work may make it challenging. To alleviate discomfort, try these stretches:
- Toe abduction:
- Spread toes as wide as possible;
- Release;
- Repeat 10 times, 3 sets daily.
- Calf stretch:
- Stand facing a wall, hands placed on it;
- Feet three feet from wall;
- Legs one behind the other;
- Lean forward without bending back knee;
- Hold stretch for 30 seconds and release;
- Repeat with other leg;
- Do 3 repetitions.
PiedReseau helps to minimize the effects of high heels, one treatment at a time.
Podiatrists have various tools to diagnose and treat foot pain from high heels. Proper symptom analysis enables targeted therapies.
If your high heels become uncomfortable, contact a PiedReseau clinic today.