High heels may be stylish, but they often come at a cost – foot pain, discomfort, and even long-term health issues. At The Foot Stop Podiatry, we understand that giving up heels entirely isn’t always an option. That’s why we’re here to help you minimise the damage and keep your feet healthy while still wearing your favourite heels.
How High Heels Affect Your Feet
Wearing high heels shifts your body weight forward, placing excessive pressure on the balls of your feet. This can lead to several common foot problems, including:
- Bunions: The pressure from narrow, pointed-toe shoes can worsen bunions or contribute to their development.
- Plantar Fasciitis: High heels shorten the Achilles tendon and strain the plantar fascia, leading to heel pain.
- Metatarsalgia: Pain and inflammation in the ball of the foot due to excessive pressure.
- Hammertoes & Corns: Toes can become cramped and forced into unnatural positions, causing deformities over time.
- Lower Back & Knee Pain: The altered posture from wearing heels can impact your knees, hips, and spine.
Tips to Reduce the Impact of High Heels
Choose the Right Heels
Not all high heels are equally damaging. Look for options that provide better support and reduce strain:
- Lower Heels: Stick to a heel height of 5cm (2 inches) or less to reduce pressure on the forefoot.
- Chunkier Heels: Block heels or wedges distribute weight more evenly compared to stilettos.
- Wide Toe Box: Avoid pointed shoes that squeeze your toes and opt for styles with more room.
- Cushioned Insoles: Consider gel pads or orthotic inserts for extra comfort and support.
Limit Your Time in Heels
- Avoid wearing high heels for prolonged periods – swap them out for flats or supportive shoes when possible.
- If you need to wear heels all day, take short breaks by sitting down or switching to comfortable shoes when walking long distances.
Stretch & Strengthen Your Feet
Keeping your feet and lower legs strong and flexible can help counteract the effects of high heels:
- Calf Stretches: Stretch your Achilles tendon and calf muscles daily.
- Toe Exercises: Try picking up small objects with your toes to keep them strong and flexible.
- Foot Rolling: Use a tennis ball or foot roller to massage the soles of your feet after wearing heels.
Alternate Your Shoes
- Avoid wearing the same high heels every day – switch between different styles to prevent excessive strain on specific areas.
- Rotate between heels and supportive, well-cushioned footwear to give your feet a break.
See a Podiatrist for Pain & Discomfort
If you’re experiencing persistent foot pain or signs of bunions, corns, or other conditions, consulting a podiatrist is essential. At The Foot Stop Podiatry, we provide expert advice, custom orthotics, and treatment options to keep your feet healthy while still allowing you to enjoy your favourite footwear.