High heels are a symbol of elegance and femininity, but wearing them incorrectly can cause serious health problems. In pursuit of a beautiful silhouette, we often overlook the health of our feet. That is why it is so important to understand the consequences of wearing heels incorrectly and how to choose and wear high heels properly.
THE RISKS OF WEARING HIGH HEELS INCORRECTLY
1. Spinal problems. High heels force the body to hold an unnatural posture, to compensate for the loss of balance and the shifted centre of gravity. As a result, the spine is forced to increase its curves. Over time this causes lower back pain, and as the problem progresses it can even lead to herniated discs or scoliosis.
2. Joint and ligament damage. The wrong shoe size or an excessively high heel means that the load on the foot is distributed unnaturally, which strains the ligaments, tendons and joints. One of the most common conditions is plantar fasciitis, which causes severe heel pain. Wearing high heels often and for long periods can also shorten the Achilles tendon, which alters the muscle balance of the ankle and reduces stability. And, of course, it increases the risk of ankle injuries.
3. Foot and ankle deformities. Unsuitable high heels can damage the structure of the foot, as the foot is held in a forced position and the load is distributed unevenly, with more of it falling on the forefoot. This creates ideal conditions for hammer toe or Hallux valgus deformities to develop.
4. Circulation problems. High heels, especially those with a narrow toe box, squeeze the foot and restrict blood flow. When wearing heels, the muscles at the back of the calf are also constantly tense, which impairs circulation, causes stagnation and can lead to varicose veins or thrombophlebitis (inflammation of the veins).
WHICH HIGH HEELS ARE UNSUITABLE?
1. The wrong shoe size. Women often choose high heels that are too small or too big. Shoes that are too small squeeze the foot, while shoes that are too big cause instability. The ideal shoe size should be tailored to you individually, as even a slight mismatch can lead to long-term foot deformities or a higher risk of injury.
2. A heel that is too high. Heel height should be chosen individually. Heels over 8–10 centimetres significantly increase pressure on the forefoot. The safest choice is a heel of up to 5 centimetres, opting for higher ones only once you have more experience wearing high heels.
3. A toe box that is too narrow or too wide. Many high heels have a narrow toe, which squeezes the toes and causes not only discomfort but also long-term deformities. It is best to choose shoes that give your foot enough room to move naturally, especially if you have a wider foot. However, you should avoid shoes that are too wide, so that your foot does not slip inside them.
4. Lack of stability. Some high heels have a very thin heel, which reduces stability. Such shoes are particularly dangerous on uneven surfaces. That is why I recommend choosing shoes with a thicker heel or platforms, which provide better weight distribution, reduce pressure on the forefoot and increase stability.
HOW TO AVOID THESE PROBLEMS?
1. Limit how long you wear them. Although high heels can elevate your look, it is important not to wear them for too long. Your body needs to recover from the stress that heels cause. For everyday wear choose lower shoes, and save higher heels for special occasions.
2. Strengthen your foot and ankle muscles. This is essential for preventing injuries and foot deformities. Exercise regularly! Both before and after wearing high heels. To find out which muscle groups need more attention, you can consult a physiotherapist.
3. Use orthopaedic insoles. If your high heels cause discomfort, I recommend adding orthopaedic insoles. They provide better foot support and reduce pressure by distributing the load across the whole foot.
4. Choose ergonomic shoes. More and more manufacturers today offer shoes that are designed with the anatomy of the foot in mind. Ergonomic high heels offer more comfort and are less harmful to the foot. It is very important to choose high heels suited to your foot type.
5. Walk correctly, placing your foot slowly and carefully, and prepare your shoes before wearing them. Not sure where to start? Join one of our high-heel training sessions!
I am not saying you shouldn't wear high heels. You absolutely can! They give us women confidence, elegance, femininity and allure, and that matters a great deal! But choose and wear them responsibly – better to own one or two pairs that are truly high-quality and right for you than lots of pairs you never want to put on a second time.
Have questions? Write to me and together we will find the best solution to your problems!
Karolina
