The low down on high heels

Hands up all of my friends out there who can’t – or won’t – say no to a beautiful, but uncomfortable pair of high heels. I feel your pain, both literally and figuratively.

It is not unusual for high heel wearers to experience tired, sore and uncomfortable feet. But, did you know the damage does not stop there?

According to the American Osteopathic Association, frequent wearers of high heels often experience low back, neck and shoulder pain, even headaches, as high heels disrupt the natural form and alignment of the body.

In the short-term, wearing high heels shifts your centre of gravity forward as all of your weight is placed on the balls of your feet. In turn, your knees and hips shift forward and the lower back arches backward to keep you from toppling over.

Fast forward in the life of a chronic heel wearer and we start to see more permanent postural changes. The muscles of your calf and the soles of your feet become physically shortened as they adapt to their new position, making walking in even flat shoes difficult and painful.

Long term heel-wearing can also lead to joint disease in the foot; hammertoes, calluses, bunions, ingrown toenails…the list goes on.

But, wait! Before you go home and throw out every shoe with a heel, there are some things you can do to look after your feet, while still looking amazing!

Prepare your feet – regular stretching of the plantar fascia and calves before, during and after heel wear will loosen your hamstrings and assist in relieving back pain.

Wear lower heels or wedges – The American Podiatric Association recommends wearing wedges or heels that are six centimetres or less.

The slope of the shoe is more important than total heel height – so opt for a platform, which will reduce the overall incline and assist in even distribution of your body weight.

A thicker heel will also assist in this and reduce your risk of falling and doing some serious damage!

Finally, wear heels that are the right fit for you!

Ideally, your heels should fit snugly and secure across the top of your foot, to avoid your foot sliding back and forth. They should not pinch or squish – give those toes room to move!

If any of this sounds familiar, it might be time to come and see one of our Osteopaths – your feet will thank you!

Dr Candice Tandy is an osteopath at the Health Creation Centre in Ocean Grove.