Whether you wear them for work or leisure, high heels look stylish and can help boost your confidence, but they can also have unintended consequences. Consider that 58% of women who wear high heels regularly report back pain, and 71% report heel pain.
Occasional heel or back pain might seem like a small sacrifice, but wearing heels over long periods can have lasting effects on your comfort and mobility.
At AllCare Foot and Ankle Center in Arlington and Dallas, Texas, Michael Tran, DPM, regularly treats foot pain caused by heels. Here, he explains how high heels can affect your foot health, why women are especially at risk, and how some simple tips can protect your feet.
Sneakers and flats distribute your weight evenly throughout your feet, lowering the risk of pain and pressure. But high heels shift your weight to the balls of your feet, placing additional strain on your toes and arches.
This won’t necessarily cause problems if you only wear heels occasionally, but regularly wearing them and spending lots of time on your feet can alter your walking pattern (gait) and worsen certain foot conditions, including bunions, hammertoes, plantar fasciitis, and chronic foot pain.
These issues are especially noticeable in women ages 35-55. During this phase of life, your feet undergo changes. For example, the fat that helps pad your feet tends to wear down, the joints begin to stiffen, and bunions may begin to form.
Because high heels crowd your toes and force your feet into an unnatural position, any amount of standing or walking can worsen these issues and lead to chronic foot pain.
And since many women assume this pain is a normal side effect of being fashionable, they rarely seek treatment early on, when these problems are easier to manage.
Understanding the risk factors of wearing heels can help you take steps to protect your feet and prevent ongoing pain.
The good news is that you don’t have to stop wearing heels altogether. Here are some simple things you can do to reduce the risk of pain and ongoing structural problems:
Try to wear high heels only for special occasions. If that isn’t practical, alternate the shoes you wear daily. For example, wear heels on Mondays, Wednesdays, and Fridays, then wear flats, sneakers, or other more comfortable shoes on the days in between.
If you can’t give up high heels, that’s OK. Many brands now offer several different versions with wearer comfort at the top of mind. We recommend looking for heels that have a wider-than-average toe box, cushioned insoles, and supportive arches.
Features like these can help distribute your weight evenly and make long days on your feet more manageable.
Choosing more comfortable shoes is only half the battle. Another way to protect your feet is to prepare them for wearing heels. Targeted stretches and strengthening exercises can help strengthen your foot and calf muscles, make wearing heels more manageable, and lower your risk of injury.
If you notice persistent foot pain or structural changes, see a podiatrist. We can help. We have years of experience diagnosing and treating foot problems due to high heels and other restrictive footwear.
After reviewing your health history, discussing your symptoms, and completing an exam, we can make personalized treatment recommendations.
If you love wearing heels but regularly experience pain, contact us today to schedule a foot exam. Call our nearest office or book online. We can tailor a treatment plan to your lifestyle and needs, supporting your comfort and overall foot health.
