What’s the harm in high heels? We’ll find out if there’s a lasting effect on your body
They say high heels can make an outfit, but frequently wearing high heels may gradually cause back pain.
Now for those who do wear heels, we can unite and say that pain from wearing heels is nothing new. The countless blisters, the squished toes, the constant heel-rubbing and that dull ache underneath your foot. But is there any damage being done to your back and lower extremities? Read on as we find out…
Are your high heels causing back pain?
Research is unclear on whether heels and back pain go hand in (high-heeled) hand. Your favourite pair of high heels might be elevating your style, but they might also be causing a downward spiral for your back health as wearing them for continuous periods of time can change your posture.
When you wear flat shoes that are properly supported, your weight is evenly distributed through your feet, but things can change in heels. When you wear high heels, your foot can be put at an angle which can change the way your muscles and joints are lined up.
Wearing high heels can change the positioning of your feet which can place more pressure on the front of your foot. This means that your body is forced to lean forward to balance out this change. As your lower body leans forward, your upper body leans back as a counterbalance. This can change your posture, which may cause back pain.
When you wear high heels, you also change the way you walk. People tend to walk on the balls of their feet which can shift your centre of gravity. This means you might find yourself arching your back when you stand. This may lead to the back pain.
Beyond the back
It’s not just your back that might bear the brunt of high heels, other parts of your body can also struggle. From the pelvis to the hamstring, calf, knee and even the plantar fascia, high heels can have an effect on your musculoskeletal system.
The plantar fascia (the thick tissue on the bottom of your foot, extending from your heel to the base of your toes), the calf muscle and your hamstrings are all interconnected. Your hamstrings are attached to your pelvis, which is why wearing high heels doesn’t only affect your feet but can cause pain in other parts of your body too.
The plantar fascia is a strong band of tissue on the bottom of your foot. It runs from your heel to the base of your toes. It helps to support the arch of your foot and allows your foot to take your body weight during activities like standing. If you have plantar fasciitis, your plantar fascia thickens and this can be painful.
Walking in high heels can take a lot of balance, especially if you’re wearing stilettos. The thin heels don’t offer much stability or support. They may cause your foot and ankle to splay outwards and this can increase the risk of twisting your ankle.
The height of your heels isn’t the only thing that can affect your body, the shape of your heels can also be a factor. Wearing narrow shoes can make your toes press together and this can cause a condition called hammertoe. If you have plantar fasciitis, you should avoid wearing high heels or tight pointy shoes. This could make the pain worse.
Fashion or function?
It’s important to wear the right shoes for whatever you’ll be doing. For example, if you’ll be running or going on a walk, it’s important to wear shoes that have been designed for that. When you’re buying shoes, it’s key to think about how the shoe fits and what you’ll be wearing the shoe for.
Fashion shoes like high heels aren’t usually designed to be worn every day. You might be thinking, how can I look after my back while still wearing shoes I love? If you don’t feel like ditching the heels completely, we’ve put together some tips that could help you.
• Alternate wearing heels with wearing flats. This can reduce the amount of time you spend in your heels
• Try not to wear heels higher than two inches. The higher the heels, the more pressure on your body
• Make sure your heels fit properly. This can make sure you aren’t slipping and sliding in your shoes. You can learn about this in the “How can I check how my shoe fits?” section of the article
• Swap out your stilettos for shoes that prioritise both your style and comfort. You can opt for footwear with a lower or chunkier heel, good arch support and cushioning which can help to reduce the strain on your back and feet
• Avoid wearing high heels for too long. Whenever you can, try to make sure you aren’t wearing your heels for more than three to eight hours at a time. You can also bring a pair of flat shoes with you if your heels get too uncomfortable
How can I check how my shoe fits?
Making sure your shoe fits properly can help you be more comfortable. You can help make sure your shoe fits well by:
• Making sure there’s a thumbs width gap between the end of your shoe and your longest toe
• Wearing shoes that fits comfortably around your heels (you should be able to put your finger between your heel and the back of your shoe)
• Choosing shoes with adjustable fastening like Velcro, straps or laces to hold your foot in place
• Making sure your shoe has a thick, shock absorbing, non-slip sole
• Making sure the upper part of your shoe has no hard seams or ridges
• Making sure that your shoe fits the shape of your foot well and has enough material to hold your foot into your shoe
• Making sure that your shoe has space across the toes and a rounded toe box
Stretches and exercises can also help with reducing pain in your lower back, legs and feet. Regularly stretching your lower legs can help to loosen your hamstrings, which can help reduce your lower back pain.
To stretch your calves, you can:
• Lie on your back
• Place a towel or belt around your foot and hold it with both of your hands
• Pull the towel up slowly until your calf feels stretched
• Keep your foot relaxed
• Stay in this position for 10 seconds then relax
• Repeat this six to ten times
• Try to do this three times a day
To stretch plantar fascia, you can:
• Sit with your foot on top of your other knee
• Pull your toes and your foot towards your shin with your hand
• Keep this position for 10 seconds then relax
• Repeat this stretch six to 10 times
• Try to do this two to three times a day
If your plantar fascia feels tender after wearing heels, you can try massaging it by using your thumbs to massage the heel and sole of your foot (if you can tolerate any discomfort). It’s best to do this while your foot is in the position for stretching.
If your plantar fascia continues to be painful, a pharmacist can help. You can speak to them about:
• Pain relief
• Insoles and pads for your shoes
• If you need to speak to a GP
You should speak to a GP if:
• You have pain in the bottom of your foot and it’s stopping you from doing your routine activities
• The pain keeps coming back or is getting worse
• The pain hasn’t improved after you’ve treated it yourself for two weeks
• You having tingling or loss of feeling in your foot
• You have diabetes and foot pain (foot problems can be more serious if you have diabetes)
Make sure to speak to your GP if you have back pain and:
• It hasn’t improved after a few weeks
• It’s stopping you from doing your routine activities
• It’s severe for gets worse
• You’re worried about the pain and are struggling to cope
If your foot pain doesn’t get better, your GP might refer you to a foot specialist (a podiatrist) who can advise you on things like the right shoes to wear or if you need insoles. You can also pay to see a podiatrist privately.
If you’d like to learn more about back pain, take a look at our back pain condition page.
Cheers to stepping into a world where your heels don’t have to cause back pain and where comfort meets chic!
