High heels are a symbol of elegance and femininity, but incorrect wear can lead to serious health problems. Often, in pursuit of a beautiful silhouette, we disregard our foot health. Therefore, it is crucial to understand the consequences of improper wear and how to choose and wear high heels correctly.
DANGERS OF IMPROPER HIGH HEEL WEAR
1. Spinal pathologies. High heels force the body to maintain an unnatural posture to compensate for the lack of balance and altered center of gravity. This forces our spine to increase its curves. Over time, this causes lower back pain, and if the problem progresses, it can lead to spinal disc herniation or scoliosis.
2. Joint and ligament damage. Incorrect shoe size or excessive heel height leads to an unphysiological distribution of load on the foot, which damages ligaments, tendons, and joints. One of the most common pathologies is plantar fasciitis, which causes severe heel pain. Additionally, prolonged and frequent wearing of high heels can shorten the Achilles tendon, altering ankle muscle balance and reducing stability. And, of course, it increases the risk of ankle injuries.
3. Foot and ankle deformities. Inappropriate high heels can damage the structure of the feet because the foot is forced into an unnatural position, the load is unevenly distributed, with more of it falling on the front part of the foot. This creates excellent conditions for the formation of hammer toe or Hallux valgus deformities.
4. Circulatory disorders. High heels, especially those with a narrow toe box, compress the foot and impede circulation. Also, when wearing high heels, the muscles of the posterior group of the calf are constantly tense, which impairs blood circulation, leads to stagnation, and can cause varicose veins or thrombophlebitis (inflammation of the veins).
WHICH HIGH HEELS ARE UNSUITABLE?
1. Incorrect shoe size. Women often choose high heels that are too small or too large. Shoes that are too small compress the foot, while those that are too large cause instability. The ideal shoe size should be tailored individually to you, as even a small discrepancy can lead to long-term foot deformities or an increased risk of injury.
2. Too high a heel. The height should be chosen individually. Heels above 8–10 centimeters particularly increase pressure on the forefoot. It is safest to choose a heel height up to 5 centimeters, and opt for higher heels only with more experience wearing high heels.
3. Too narrow or too wide a toe box. Many high heels have a narrow toe box that compresses the toes and causes not only discomfort but also long-term deformities. It's best to choose shoes that have enough space for the foot to move naturally, especially if your foot is wider. However, you should avoid shoes that are too wide to prevent your foot from slipping in them.
4. Lack of stability. Some high heels have a very thin heel that reduces stability. Such shoes are especially dangerous on uneven surfaces. Therefore, I recommend choosing shoes with a thicker heel or platforms, which ensure better weight distribution, reduce pressure on the forefoot, and increase stability.
HOW TO AVOID THESE PROBLEMS?
1. Limit wear time. Although high heels can enhance your look, it's important not to wear them for too long. Your body needs to recover from the stress caused by high heels. For everyday wear, choose lower shoes, and save higher heels for special occasions.
2. Strengthen foot and ankle muscles. This is very important for preventing injuries and foot deformities. Perform exercises regularly! Both before and after wearing high heels. To find out which muscle groups need more attention, you can consult a kinesiotherapist.
3. Wear orthopedic insoles. If high heels cause discomfort, I recommend inserting orthopedic insoles. They provide better foot support and reduce pressure by distributing the load across the entire foot.
4. Choose ergonomic shoes. In today's market, more and more manufacturers offer shoes that are designed with foot anatomy in mind. Ergonomic high heels provide more comfort and cause less damage to the foot. It is very important to choose high heels that are suitable for your foot type.
5. Walk correctly by placing your foot slowly and carefully, and prepare your shoes before wearing high heels. Don't know where to start? Visit our organized high heel workshops!
I don't mean to say that high heels cannot be worn. They certainly can! They give us, women, self-confidence, elegance, femininity, attractiveness, and that is very important! But choose and wear them responsibly and it's better to have one or two pairs of truly high-quality and suitable shoes for you, rather than many pairs that you don't even want to wear a second time.
Do you have questions? Write to me, and we will try to find the most suitable solution to your problems together!
Karolina
