Wearing High Heels Is Harmful for the Spine. How to Deal!

Do you love strutting in gorgeous heels? High heels are definitely a fashion necessity for many, but did you know that they can be a health hazard? According to the 2015 study published in the Journal of Foot and Ankle Injuries, more than 123,000 Americans have had heel-related injuries in U.S. emergency rooms between 2002 and 2012? In these cases, the damage to the ankles and feet totaled up to 75%, and even further damage was sustained in the knees, shoulders, hands, and neck. (source) Not ready to give up the heels? Well, good news! We at Alight Chiropractic have 5 important tips to help you protect your feet when you need a little pizazz in your outfit!

First things first, how can such a commonplace closet staple pose a danger to your health? It all goes back to the musculoskeletal system. When you wear heels, your weight distribution is shifted forward, putting unnatural pressure on the ball of the foot. This limits your ankle-muscle movement and tightens your calf-muscles, causing you overcompensate with the knee, hips, and lower back muscles to prevent you from falling forward. This overcompensation then strains the spine (which we must protect at all costs) overtime which then leads to a whole host of other problems down the road.

Here are some signs and symptoms of heel-overuse:

Ouch! So, what can we do about it? Here are some tips to help you wear heels more safely:

Plan ahead

If you know you’ll be walking or standing for extensive periods, ditch the heels and go for a more comfortable shoe. We recommend looking into custom foot orthotics, which are designed to fit and support your individual feet based on the planes and arches of each foot! Foot orthotics can be especially helpful for those who work or stay on their feet for the majority of their day.

Consider your commute

Choose comfortable shoes for your daily commute. If you need to look more professional at work or want a compromise between comfort and style, consider custom foot inserts, which slip into your shoes and provide individualized support for your arches (or lack thereof). You can also keep comfortable shoes in your bag to change into before the commute.

Take ten

Slip off your shoes and give your poor feet (and toes) a good stretch now and then. It can take days for your feet to recover from a rough day of wearing heels or standing all day. Eastern medicine says that the feet are interlinked with all areas of the body, with certain areas of the foot connecting to certain body parts or systems in the body (ie. the digestive system, etc.) So, remember to treat your feet to acupressure or a quick foot massage once in a while!

Pick the right ones for you

Next time you shop, be sure to choose shoes that have a low heel (less than 1 inch) and a wide base to maximize stability. Ultimately, proper shoes will allow the spine to maintain its curvature. You will know if shoes are unsafe if you find yourself slouching, or your gait changes and your calves are tensed trying to keep some semblance of balance. Choose your shoes wisely!

Keep your feet in check!

Most importantly, check for any biomechanic alterations from prolonged use of heels. If you wear heels for a long time, the biomechanics of your ankles, knees, and the entire spinal structure become altered. Over time, this change can not only cause muscle pain but also impact your bodily function! It is crucial to know how far the alteration has progressed and how to prevent further injuries or symptoms.

If you know your feet have been affected and your symptoms have progressed, a chiropractic assessment and chiropractic adjustments specific to this injury will help relieve pain and improve your condition. Find a Gonstead chiropractor near you to isolate the specific cause of the issue (instead of focusing on treating the symptoms) as the Gonstead technique has a precise approach to the problem.

There you go! 5 tips to help you wear heeled shoes safely AND recover sore feet for a healthy spine. Have any questions or additional tips? Let us know in the comments below. Now, go strut your stuff!

Want to learn more?

• We have a page written by yours truly, Dr. David, all about foot and ankle pain here.

• What makes Gonstead Chiropractic different from other techniques? Read more here!

References: (source); research from the University of Alabama at Birmingham.