High Heels and Health Many articles in the popular press have suggested that wearing high heels causes postural changes (lordosis ) that in turn could lead to bladder and kidney infections, but published research on the topic is equivocal—it leans both ways.
Regularly wearing high heels can result in shortening of the calf muscles; a thicker, stiffer Achilles tendon; ankle instability; and increased pressure at the ball of the foot. High heels also change our center of gravity with resultant knee, hip, and/or back pain.
The hamstrings attach to the pelvis and low back, which is why wearing high heels can make your back ache along with your feet. Also, walking on the balls of your feet will shift your center of gravity forward, forcing you to arch your back when you stand and further contributing to back pain.
Wearing high heels causes a persistent engagement of the calf muscle, which tenses up when standing on your toes. This added stress on the calf muscle can cause muscle fibers to shorten and the Achilles tendon to become stiff and more susceptible to injury.
Studies show that wearing heels strengthens the ankle joints and muscles and as such, reduces the chance of women developing arthritis here when they age. Women do tend to have more issues with their legs than men as they age and it was long suspected that heels were the cause of the issue.
If you wear high heels every day, over time they could cause toe deformities such as hammertoes or claw toes, bunions, corns and calluses and ingrown toenails. “Excess or abnormal stress on the joints due to the altered position and gait can lead to arthritis and pain,” Dr. Jensen said.
For this heel height, podiatrists recommend wearers not exceed 3 hours in one day for maintaining optimal health. Though they might seem comfortable and fine for a day's work in comparison to the higher options in your closet, 3 hours is all your body should really be trying to take in at one time! What is this?
Therefore, wearing high heels for an extended period can lead to an increase in paraspinal musculature activation of the lumbar and cervical spine, causing prolonged overload and fatigue in the trunk and neck muscles1).
“When you first start wearing heels again after a long break, the Achilles tendon will have adjusted.” So, if you've recently experienced something similar to 'exercise tension' in the backs of your lower legs after wearing heels, that's why.
Truth #1: Heels Can Tone Your Legs
One of the reasons that people might believe the high heel myths and think they make your calves bigger is because you have to work the calf muscles when wearing these shoes. This won't increase them in size, but it will make them more tone.
Other benefits include an aerobic workout, plus you get your sexy back. Classes like Heel Hop and Stiletto Strength work the calves, hamstrings, glutes and quads. These are the muscles high heels engage. Strengthening them in class is thought to improve posture and balance.
The ideal heel height is not 4 inches (thank goodness), it is not 3 inches, and it's not 2 inches. The ideal heel height is 1 inch. Wearing a short heel is better than not wearing a heel at all. Wearing a shoe with a short heel places less tension in the Achilles tendon and will feel more comfortable.
High heels (2.5 to 4 inches)
Pros: They build muscle in the calves, make legs appear longer and the body leaner. Cons: They can be painful to wear, and are sometimes difficult to walk in. They can cause many foot problems, such as hammertoes and bunions, and back pain.
The study found that the calf muscles contract less in women wearing high-heeled shoes than those wearing flat bottom shoes. Less blood is pushed out of the leg when the calf muscles do not contract. This causes the venous blood pressure to increase and can stress the valves in the veins.
As a result, blood pressure increases in your lower leg. “The continuous use of high heels tends to provoke venous hypertension in the lower limbs,” the study found, “and may represent a causal factor of venous disease symptoms.”
“[A] woman's walk [is perceived] as more attractive when she's wearing heels, due to the heels changing lumbar curvature, exaggerating the chest and hips, and increasing pelvic tilt,” explains an article on PsyPost.
Heel fad pad syndrome is the thinning of the fat pad that supports and cushions your heel. It's a painful condition. Causes include high-impact activities, prolonged standing and walking, improper footwear or no footwear.
The main issue for most asana practitioners who cannot get their heels to the floor is muscle or soft tissue restriction. (Soft tissue is a term that includes muscle, tendon, and fascia). Life, athletics, movement, lack of movement — all of these could cause muscle shortening.
As soon as you get home, take off your shoes and stretch out your ankles, toes and calves. Soothe throbbing achy feet with a warm Epsom salt soak. After that, treat any blisters with antibiotic ointments to prevent infection. Finally, give yourself a break and elevate your feet.
Why Do You Have Numb Toes After Wearing Heels? In cases when you have numb toes after wearing high heels, you probably are suffering from Morton's neuroma. A good thing is that it is not a serious condition. Usually, there is nothing to worry about; just maybe try wearing comfortable shoes.
Block heels are generally easier to walk in than slimmer heels. Ranging from a low square heel on a flat shoe, perfect for a day in the office, to a fashionable cylindrical heel for a night out, you're sure to find a block heel to suit every look.
Many women need a little bit of practice before wearing heels. Young girls who have never worn heels but want to start will need some practice (but they aren't the only ones). Grown women who have never had much of a reason to wear heels may wish to start and require some high heel training to feel confident.
“The angle of the foot with a heel that is three-and-a-half inches or higher can affect the tendons in your foot and ankle, and they also provide an unstable platform,” Zimmerman said.