Discard those High Heels

Once again this fall, many women will buy footwear based on fashion not comfort. Wearing these shoes requires a balancing act and often they are not foot friendly. By the end of the day, women can't wait to take off these shoes due to the pain and discomfort. High heel shoes do not only cause sore feet. They can lead to many other problems.

A few of the minor foot problems high heels lead to are bunions, calluses and hammertoes. The more serious problems are ankle injuries, nerve irritations (neuromas), and even back or neck injuries. Visualize your foot crammed into a shoe with a narrow toe box with all the weight placed on the ball of the foot instead of dispersing it evenly. Although it may be stylish is it worth it?

Obviously the higher the heel the worse for your body it is. "A three-inch heel creates seven times more stress on the forefoot than a one-inch heel" explains Jayne Snyder, PT, MA. "The body compensates by flexing, or forward bending, the hips and spine." In order to maintain balance on the heels your body will begin tensing the calf, hip and back muscles. This muscle tension leads to fatigue by the end of the day. Which in turn may lead to cramping of the calf muscle or other muscles involved. If you insist on still wearing heels follow these guidelines to minimize your risks.

• Limit the time you wear them, and stretch the calf muscles before and after wear.
• Try to set your heel limit to two-inches high.
• Pelvic tilts along with calf stretching may help minimize tension.
• Buy your shoes in the afternoon or evening for proper fit, as your feet swell during the day.
• Change into lower heel shoes often.
• Don't buy pointed toe heels. Generally the higher the heel the wider the toe box.
• Buy shoes with leather insoles or put an insert in your shoe to avoid slipping forward.
• Buy and wear a variety of shoes (sneakers, sandals and oxfords).

by Carol Glasscock, MS,PT