6 reasons why high heels are bad for your health

Even if you manage Manolos and walk the runway in Choos, the negative effects of fashion shoes can outweigh the style points.

High heels and pointed shoes can cause long-term damage to the feet and ankles, and surgeons such as John Rich, MD, of the Connecticut Orthopedic Institute in Meriden have treated many such injuries.

Dr. Rich explains why heels can be a problem and what shoes are best for healthy feet.

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The problem is in the slope.

Heels, Dr. Rich explains, place too much strain on the forefoot because the slope or “ramp” from heel to toe is too steep. As a result, you may experience:

• Imbalance. The legs—all 26 bones, 33 joints, and over 100 muscles, ligaments, and tendons—help support the body and maintain balance. Raising half of the foot in heels upsets this balance.
• Bad posture. Your posture also depends on the support of your legs. If they are not in their natural position, you can compensate by standing up differently. This adjustment in body mechanics can lead to pain in the hips, knees, and lower back.
• Chronic foot pain. The ball of the foot bears the brunt of shifting body weight when wearing high heels and can be painful long after you’ve kicked them off.
• Tears and fractures. You don’t have to tuck your ankle in your heel – although many do! – damage the muscles of the foot, ligaments and joints. Only excess pressure can do this.
• Pain in the heel and arches of the foot. The Achilles tendon is a band of tissue from the heel to the calf that lengthens and shortens with movement. When the legs are elevated in high heels, the Achilles tendon shortens. Wearing heels often not only damages the tendons, but also causes pain in the heel and arch of the foot.
• Pain in knees and hips. Your knees absorb additional pressure as your body weight is transferred to the forefoot. Higher heels cause your hips to constantly tighten nearby muscles, which can cause them to shorten and contract, causing pain and possibly injury.

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Your best choice for shoes

While Dr. Rich says experts don’t know what heel height is best to recommend – ultra-flat shoes can also hurt feet – a good average height seems safe.

“The feet adapt well to the stress we put them under, but prolonged mistreatment comes at a cost,” he says.

Athletic shoes have begun to include “rockers” that slightly increase the slope from toe to heel, allowing the foot to move more naturally. They also help people with severe ankle arthritis move more easily.

“Shoes should protect the feet. This is their main function, says Dr. Rich.

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Follow these steps for happier, healthier feet.

Instead of throwing away wedges and stilettos, he suggests:

• Avoid striving for new heights. Get down an inch or two to lower the ramp.
• Get ready. The length and width of the foot change over time, so be sure to measure it when buying a new pair.
• Skip the pointy toes. Give your toes room to wiggle with round, square, or open toes. Pressing them together, Dr. Rich explains, can lead to bony bumps at the base of the big toe.
• Switch your gaze. Limit your time in heels. Switch to flats or sneakers for your commute, or change up your everyday choices.
• Strengthen your core. If your back and core muscles are toned, they can help you balance on your heels.