For some women, high heels are an essential component of their wardrobe that cannot be excluded, as one out of 10 women wears high heels at least three times a week.  Unfortunately, while this footwear selection may be flattering from a stylistic perspective, it also comes at a cost: excessive use of high heels leads to a high risk for a variety of foot problems and other painful conditions.

The main problem with high heels is that they restrict the natural shape of your feet, and any time you do that there’s an increased likelihood of pain developing.  Wearing heels higher than two inches causes the toes to slide forward into the unnatural shape of the shoe, and this leads to an incorrect redistributing of body weight.  This positioning causes those who wear high heels to tilt forward, and to compensate, they change their posture by arching the back and, which can strain the hips, knees and back.

All these changes of shifting and re-positioning can cause a range of problems, including ingrown toenails, nerve damage, bunions (lumps on the joint of the big toe), low back pain, knee osteoarthritis and plantar fasciitis (inflammation along bottom of the foot).  If changes are not made, these problems can last for a while, and it’s estimated that one-third of those who wear high heels suffer permanent problems due to prolonged high heel usage.

Getting rid of all high heels all the time is neither a sensible nor a safe recommendation for women who do wear high heels; however, there are many ways to be smarter about heel use to reduce the chances of developing foot pain and other problems.  To note:

• Wear only heels of moderate size (2-3″) instead of extreme proportions
• Try to avoid wearing high heels for extended periods of time, especially while walking long distances or standing for a while; wear well-constructed quality shoes with shock-absorbing materials instead
• Don’t switch from high heels to running shoes during the day; you’re better off running in the morning and then switching over later on
• Make sure your high heels are the right size; feet shouldn’t slide forward in the shoes
• If you’re wearing heels regularly now, don’t abruptly change to flats; wean yourself off of them and decease the heel in size gradually
• Wear customized inserts (orthotics) or other supportive shoe gear
• Take time to stretch your calf and feet regularly, especially after high heels

If you do experience any of the painful conditions mentioned here or develop any other issues from high heels, CAM Physical Therapy and Wellness Services LLC can help.  At any of our three convenient locations in Laurel, Hyattsville and Glenn Dale/Bowie, MD, we can help design a program that’s right for you and get you moving again with less pain in your life.