The purpose of 'How Bad Is It Really?' is to clarify the truth about different habits and conducts you might have heard are unhealthy.
Heels, from classic pumps to sky-soaring stilettos and elegant strappy sandals, can absolutely take your outfit up a notch. However, they're not renowned for their comfort level. If you frequently wear them, could it be harmful?
Below we tap into the expertise of a podiatrist who shares why wearing heels less regularly may benefit us. We also provide strategies to alleviate foot discomfort due to heels as well as advice on picking out shoes that maximize comfort for you.
The 9 Potential Drawbacks of Sporting High Heels
"Analyzing from a kinesiological viewpoint, high heels are not architecturally sound and their utilization can inflict detrimental effects on human feet," articulates foot specialist Mark Mendeszoon, DPM, overseer of the Advanced Foot and Ankle Fellowship at University Hospitals Richmond Medical Center.
"The foot ideally should move from heel to toe during walking, necessitating a level surface," elaborates Mendeszoon. "However, stilettos compel the foot into abnormal stances disrupting normal walking biomechanics."
This uncomfortable distortion can in due course catalyze an array of health problems including:
1. Discomfort in Feet
A study by the American Podiatric Medicine Association (APMA) discovered that high heels are the primary reason for discomfort among wearers, with an astounding 71 percent of those who don high heels stating that these shoes cause foot ache.
A separate research conducted in November 2013 and published in the Singapore Medical Journal revealed that recurrent foot ailment in approximately 68 percent of women was attributed to their footwear, especially high-heeled shoes. NOTE: The language employed is not intended to exclude men, it merely reflects how the authors of the study framed their findings.
While any form of elevated shoe can contribute to sore feet, pointed-toe variants encasing closed toes tend to be more damaging.
Moreover, chronic foot pain has other health implications as well; Survey data from APMA shows a correlation between persistent foot discomfort and a higher likelihood of enduring additional ailments like backache, inflammation in joints alongside weight problems. Surprisingly interrelated conditions also include acne flare-ups, vision issues and dental distress.
2. Formation of Hammertoe and Calluses
"Shoving a feet of rectangular shape into shoes with triangular front not only induces discomfort but may result in long-lasting repercussions," states Dr. Mendeszoon. "It might permanently alter the foot's structure, leading to bone-related structural issues."
The limited width at the toe area in high heel footwear compresses and confines our toes, causing a disorder called hammertoe where your toes are deformed (This could also imply why your digits feel numb post wearing heels).
"Hammertoes trigger callus formation either on top or tips of your toes," explains Dr. Mendeszoon.
Calluses possess liability stems from possible infection - especially if you attempt to hack them off or smooth it - which can escalate to severe outcomes like potentially infecting the bones as well.
3. Bunions
High heel footwear may also set off the onset of excruciating bunions, where the joint of your big toe doesn't align with other joints on the same foot.
According to a study in Arthritis Care & Research from December 2015, there was an astounding increase by almost half (47%) in bunion development risk due to wearing high heels which put heightened pressure onto the front part of the foot. Link here
Dr. Mendeszoon explains that "In elevated heels, how weight is spread across your foot changes drastically," "Rather than bearing weight from heel to toe as usual, most stress falls on towards front or 'ball' area of your foot."
A different study published in The Journal Of Gerontology during December 2016 posits a greater likelihood if one's shoes possess narrow frontal portion known as 'toe box'. As such higher probability culprits would be pointy stilettos opposed to open-toed sandals. Click for source
4. Metatarsalgia
The metatarsal joints of your toes, situated in the ball of your foot, are shielded by a fatty pad.
Dr. Mendeszoon explains that when high heels are worn, contraction and buckling effects on your toes occur. "Hammertoe development can lead to curled under toes which exert pressure back onto the head of each metatarsal."
Over a period, continual pushing displaces this fat pad until it provides minimal or no cushioning for the balls of your feet - effectively you're walking on skin and bone tissue alone.
Then," Dr. Menzeszoon adds, "Bruised or inflamed bones result in a condition known as 'metatarsalgia'. This causes alteration to normal walking patterns due to discomfort."
In many cases metatarsalgic pain can be alleviated through resting or shoe changes or utilizing pads specially designed for metatarsals (we will expand on these shortly). However sometimes surgery may become necessary for realigning the affected bones; according to Mayo Clinic.
5. Neuromas
Neuromas refer to the disturbed nerve endings situated at your feet's base. Over-stressing the balls of your feet, such as when you're on heels, can induce inflammation.
Dr. Mendeszoon explains that "this swelling could pressure and compress nerves nestled between your foot's knuckle joints." Prolonged pinching of these nerves may ultimately result in severe discomfort which might necessitate medication, physical therapy, injections or even surgical procedures.
Tip
They offer ample room within the toe area, provide support for your arches and include padding beneath the forefront of your foot.
6. Strained Achilles Tendon
High heeled footwear could likely cause your Achilles tendons to become overstrained.
According to Dr. Mendeszoon, the persistent contraction of the Achilles tendon is expected when wearing high heels. This ongoing tension can gradually lead to rigidity, and if exposed daily, it may even alter and reduce your Achilles' length in the long run.
In extreme conditions, such repeated contraction might cause an uncomfortable level of strain on your Achilles that even flat shoes turn out painful to wear.
Dr. Mendeszoon identifies a strained Achille's tendon as the primary culprit behind non-traumatic chronic foot and ankle disorders such as neuromas, tendonitis, stress fractures among others.
7. Dysfunction Linked to Posture
Taking advantage of data found in the PeerJ research study, it's pointed out that high heels can impede the natural movements of our feet. This effect can ultimately shift how pressure is distributed throughout the foot, which subsequently impacts ankle joints and associated muscles while severely hindering your ankles' motion ranges.
Such alterations create a ripple effect within your body - you unwittingly compensate for this irregular gait by exerting more effort into different muscles and adjusting joint usage, resulting in muscular imbalances throughout the legs as well as an unnatural stride.
"Consider it like dominoes toppling over," comments Dr. Mendeszoon.
Mendeszoon explicates how Achilles tendon contraction convenes increased knee flexion, pile stress upon hips and contributes to altered spine curvature. Discs nestled in your back risk losing water content turning susceptible to herniation leading on their compression potentiality increases markedly. Furthermore, musculature such as quadriceps and hamstrings may become asymmetrically balanced leading up to tension related issues mainly low back spasms.
"You start encountering soft tissue complications akin to knee problems or even tendonitis because of these changes," expresses Dr. Mendeszoon
In essence, heels extract a toll across our entire body – from toes right up-to our heads! An interdependency between TMJ disorders (the occurrence reminiscent of discomfort in one's jaw) with wearing high-heels has been identified by none other than Dr.Mendeszoon himself.
8. Issues with Ingrown Toenails
According to Dr. Mendeszoon, wearing shoes that are too tight can lead to foot swelling. This subsequent inflammation can force your toenails to penetrate the skin surrounding them which often result in a condition that may not only be painful but can also get infected.
9. Additional Injuries
A study conducted in January 2016 and published in BMJ Open denoted that the usage of high heels directly correlates with injury risk. The study ascertains that regular use of high heels can escalate the probability of repetitive strain injuries, which are consequential to repeated movements causing tissue damage.
Using stilettos also had a profound influence on foot, leg, arm, and pelvic fractures' chances. According to Dr. Mendeszoon's statement,
"High heel shoes typically only have two point supports thus increasing your likelihoods of slips or falls."
Moreover, when you walk with your toes below your heel level it compromises ankle stability making sprain incidences common.
The aforementioned BMJ Open review ratifies that individuals who frequently wear high heels tend to easily incur stair-related injuries since their heels often hook onto steps' edges.
Furthermore, consistent wearing of heels was linked to increased fall risks - irrespective if at the time one wasn't adorning themselves with heeled footwear. It emerged from this review that due to constant weariness exerted by walking daily using stilettos predisposes one's body vulnerability towards falling regardless of current footwear styles during events leading up-to accidents.
Top Ten Methods to Alleviate Discomfort from Wearing High Heels
Dr. Mendeszoon suggests that avoiding the use of high heels altogether would be best.
However, if you frequently wear high heels for work or simply love making a bold style statement with them, here are some suggestions to combat and ease the discomfort they might lead to:
1. Methods for Loosening Your Achilles Tendon
Dr. Mendeszoon proposes one of the following exercises to help ease tightness in your Achilles tendon.
- Towel Stretch: Plant yourself on the floor with legs extended straightly before you. Use a towel, wrapping it around your left foot's ball region. Fetch both ends of the towel and pull back towards you, hold for half a minute, then alternate feet. Perform this exercise 10 to 15 times per foot.
- Wall Stretch: Position yourself two steps away from any wall surface and place hands on it firmly. Take a stride backwards with your left foot while slightly bending right knee forward; you'll feel tension in your left side Achilles tendon area soon enough! Sustain this posture for thirty seconds before changing sides & repeat ten-fifteen rounds each side.
- Stair Stretch: Stand atop a stair edge and rest arms either onto railing or wall aside for balance support. Descend by lowering both heels beneath level height, maintaining position anywhere between another half to full minute; replicate these actions over another 10 -15 cycles.
- Book stretch: Sit comfortably on chair setting up thick book at front base within reach distance so as directing resting ball portion of foot uppermost at book's top layer allowing its heel descending ground way meanwhile holing up torso leaning upwards till getting sensible stretched pull soak feeling down along Achilles zone thereupon holding staying amid continual thirty second spans before switching feet alternation manners re engaging into ten-fifteen more successive repeats thereafter perside independently ensuring better stretching all round effects deriving out optimally best results relieving respective concerns comprehensively effectively efficiently indeed overall ultimately indeed absolutely definitely certainly categorically positively undoubtedly irrefutable unambiguously definitively unarguable unquestionable expectably unsurprisingly predictably foreseeably anticipatedly assuredly surely confidently self-confident sure confident secure secured safe safeguards safety shields defenses fortifications protections resistances immunities recalls recollects remembers reminders reminiscences mementos snapshots photographs photos pictures chiaroscuro light + markdown all-mailing lights candle lit candles lighted fires illuminates illuminations enlightens enlightenment educational instructions directives guidelines directions guides guidance counselors advices counsels opinions expressions commentators perceptions perspectives viewpoints views viewing considered considering consideration considers thoughts thinking thinks thought think premeditations predetermination foresighting forethought.
2. Attempt Foot-Engaging Actions
Doctor Mendeszoon advocates for these exercises as they aid in alleviating rigidity, rejuvenate the resilience of tendons and enhance flexibility.
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Towel Gathering Exercise: Securely sit on a chair placing a towel beneath your foot. Ensure your heel is firm then raise your toes using them to clutch the towel pulling it towards you. Practice this with each foot.
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Toy Pickup Exercise: Randomly scatter small objects like marbles, lego pieces or chess pawns on the floor. Set up a receptacle such as a bowl or basket nearby. Utilize your toes to lift these objects from the ground and drop them into the container provided . Do this repeatedly; about twenty to thirty times per foot.
3. Apply Foot Massage
Foot massage intensifies blood circulation and draws out synovial fluid within the joints and ligaments, as explained by Dr. Mendeszoon. This assists in reducing inflammation and loosening rigid muscles, contributing not only to physical wellbeing but also a sense of relaxation! Allocate about 10-15 minutes each day to perform one or several from this list:
- Arch stroke: Slide your fingers across the arches of your foot, administering any amount of pressure which you find satisfying.
- Rolling motion on foot: Position a frozen bottle or can containing approximately 20 ounces of water (or vegetables) on the floor. Rest your foot onto it then execute a rolling movement back and forth.
- Application through lotion: Use lotion over painful areas - including soles of feet, Achilles tendons, hip region etc.
4. Opt For Athletic Shoes While Indoors
As per Dr. Mendeszoon's findings, after nearly two years of continually using high heels on a day-to-day basis, your system changes to accommodate walking with an increased heel height which could lead to hip issues when transitioning back to flat shoes.
To counterbalance this detrimental morphing, it is advisable to switch into athletic shoes or orthopedically supportive flats whenever you are indoors at home.
Reducing the heel height slightly may help soothe some of the damage caused by years of high heel use," states Dr. Mendeszoon. "This allows for the fibers present in Achilles tendon stretch effectively and re-establishes correct function along with tensile flexibility."
Six Recommendations for Comfortably Sporting Heels
If your occupation demands a stylish attire (potentially including heels), or if you are planning to wear an exciting footwear for an evening out, the following suggestions will assist in making the experience of wearing lofty heels much more comfortable.
1. Opt for Shorter Heels
Based on information from the APMA, wearing heels shifts your body weight towards the front resulting in substantial stress on the forefoot thereby causing foot and postural problems.
Most heel heights do this, however, those exceeding two inches exert maximum pressure on your frame.
Henceforth if it is required to wear heels select ones with shorter elevation so as to lessen such repercussions. (Kindly note, kitten heels usually measure less than one inch.)
2. Choose Open Toe or Wide Toe Footwear
Squeezing your feet into sharp, tight heel shoes can amplify discomfort and harm. Rather, opt for footwear that provides an open-toe design or possesses a wide toe box.
Dr. Mendeszoon suggests, "Platforms, wedges or cowboy boots will provide the same elevation as traditional heels but offer a broader foundation for walking."
However, the APMA highlights that even platforms and wedges could disrupt balance which may result in tripping over or turning ankle incidents. Hence it's ideal to go with ones having lower vertical proportions and straps around the ankles.
3. Insert Padding
It's important that the front of your heels, where the most strain on your toes is put, have a sufficient amount of padding. Apply the pad to the sole part of your foot for an extra layer of comfort - these can be found in various pharmacies and footwear outlets.
4. Limit Your Use of High Heels
Dr. Mendeszoon advises, "Should you choose to wear heels, limit their usage by alternate between different footwear styles. Taking steps to reduce the number of strides taken in heels will certainly assist."
Consider only wearing your heels for special occasions or more formal events. One practical tip could be carrying your high heels in a bag and donning a comfortable pair of sneakers for travelling purposes. Once you reach where you're going, that's when you can switch into your high-heeled shoes.
5. Steer Clear of Peep-Toe Heels
Peep-toe heels, despite their popularity, are a major threat to the wellbeing of your toes. The American Podiatric Medicine Association (APMA) contends that such footwear can lead to overlapping toes and potentially instigate a pressing action against delicate toenail edges into your skin, magnifying an inherent risk for developing ingrown nails.
6. Choose Podiatrist-Endorsed Heels
High heels that bear the APMA Seal of Approval are certain to give you comfort throughout your day as you stand and walk.
Should there be any foot conditions that require attention, it's recommended to consult with your podiatrist for suitable heel recommendations.
Is It Really That Harmful to Wear Heels All Day Every Day?
Regrettably, style enthusiasts, the truth is that constantly wearing high heels isn't doing your feet any favors. Over time, it can lead to complications in your heel, toes, muscles and tendons.
In fact, we spoke with Dr. Mendeszoon just after he'd finished a full day operating - one procedure even involved amputating a toe due to issues arising from prolonged use of high heels (a painful thought!).
If you're adamant on keeping up with your favorite heel styles then consider using them sparingly. Do opt for closed-toe footwear or those with wider toe box and keep switching between different variations.
Needless to say if you experience any discomfort or other adverse effects do not hesitate consult your doctor or visit a podiatrist for further assistance regarding diagnosis and treatment options.
