Are High Heels Bad for You

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Many people wear high heels because they like their appearance and the added height boost. In fact, nearly half of women in a poll said they wear high heels on a weekly basis. But most of these women said that wearing them is painful.

High heels do come with risks. When you wear high heels, it changes your posture, gait, and the natural curve of your spine. This can lead to pain and injuries.

But it's not all bad news - high heels also have some surprising benefits. Let's take a look at the risks and benefits, as well as tips on how you can minimize your risk.

Is wearing high heels bad for you?

Yes, it can be. But it depends on how long you wear them and how high they are. For example, if you wear stiletto heels for 5 hours a day, you're more likely to have an injury than someone who wears 6-inch wedges for 2 hours.

High heels aren't necessarily bad for you if you minimize your time wearing them and wear shorter heels.

What are the negative effects of wearing high heels?

High heels can cause injuries because they affect your posture, as follows:

• High heels keep your foot in a pointed or plantarflexed position. This puts added pressure on the ball of your foot.

• The high heel also causes your body to lean forward. To maintain your center of balance, your upper body leans back. This affects the normal curves in your lower back and thoracic spine.

• High heels also change the way you walk. The position of your foot in the high heel prevents your foot from rolling from heel to toe, as it normally does.

Let's take a look at how these changes can lead to injuries and discomfort.

Foot and ankle problems

Most injuries related to high heels are to the foot or the ankle. The most common injuries include:

• Ankle sprain: Wearing high heels can cause ankle instability, which can increase your chance of ankle sprains.

• Fractures: High heels can increase your chance of breaking a bone in your foot or ankle.

Wearing high heels can also increase your risk of developing other foot problems, including:

• Bunions: Wearing high heels is associated with a higher risk of developing bunions. This is a condition that affects the first joint of the big toe, which can be painful. Genetics also play a role, but shoes with a tight toe box (like many styles of high heels) can also contribute.

• Toe deformities:Hammertoe, claw toe, and mallet toe are conditions that can result from your toes getting squished in the narrow toe box of high-heeled shoes.

• Corns and calluses: High heels can also cause calluses and corns, which are painful bumps of thickened skin. This is also due to the cramped toe space of a high heel.

• Morton's neuroma: The pressure on the ball of your foot increases by 30% when wearing high heels. This can contribute to or worsen a condition called Morton's neuroma. This is a compression of a nerve in the ball of your foot, causing pain and numbness in your foot and toes.

• Plantar fasciitis: Experts say that the plantar fascia, the band of tissue on the bottom of your foot, is strained with high heels. This puts you at risk for developing plantar fasciitis.

Back pain

Over half of people who wear high heels complain of back pain. Wearing high heels affects the movement of your pelvis and hips. Over time, this can change the normal curves in your spine. All of this can put stress on your spine and the muscles that support your back, which can cause back pain.

Increased risk of falls

Wearing high heels affects your balance and ankle stability. This can lead to an increased risk of falls, especially in older adults.

Are there benefits to wearing high heels?

There may be some good news about wearing high heels. A recent, small study found that those who regularly wore high heels had stiffer Achilles tendons and shorter calf muscles. This translated into a faster walking speed using less energy. This effect lasted several months after they stopped wearing high heels.

Also, some people who wear high heels may find an added benefit of feeling more confident and an improved mood. This, plus the appearance, might contribute to the perception of being more attractive, according to research. Whether or not that's important is up to the wearer. In the end, it's up to the individual to decide if these benefits outweigh the risks of wearing high heels.

Tips for wearing high heels safely

Don't toss out all your high heels just yet. Follow these tips to minimize your chances of injury:

• Opt for lower heel heights: Research suggests that heels between 4 cm and 7 cm can be worn with a decreased risk of discomfort, loss of balance, or injury.

• Look for a thicker heel: A high heel with a thick, block, or wedge heel will provide more stability. This can prevent ankle sprains and falls. Limit your time in stiletto heels.

• Wear heels with wider toe boxes: Experts say to avoid wearing heels with tight, pointy toes that crowd the toes, as this can contribute to foot problems. Look for heels with a wider toe box or open-toe heels to allow more room for your toes.

• Try padded insoles: Place a padded insole in the toe box of your shoe to give the ball of your foot more padding. You can buy these over-the-counter (OTC) at many drugstores.

• Limit time spent in high heels: Try to limit how much time you spend standing or walking in high heels. Bring shoes to change into if you're walking long distances.

• Incorporate foot exercises and stretches: After wearing high heels, do an Achillestendon stretch to keep your calf muscle flexible. You can also incorporate strengthening exercises for improved ankle stability to reduce your risk of sprains and falls.

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