High heels and your feet
High heels shift your body weight onto the balls of your feet, which can cause burning, numbness and pain in the forefoot. Wearing them often may raise your risk of bunions, plantar fasciitis and osteoarthritis in the foot joints. You can reduce the risk by limiting how often and how long you wear heels, and by choosing lower, better-fitting shoes.
What high heels do to your feet
High heels place excess weight pressure on the metatarsals, the balls of your feet. This aggravates the nerves, tendons, bones and soft tissue in that area. Burning and numbness around the metatarsals are common results. Wearing heels also increases the normal forward curve of your back and tips your pelvis forward, which changes how your body balances. Because your body works harder to keep you steady, your chance of spraining or rolling an ankle goes up. Regular heel wear is linked with forefoot pain and can aggravate bunions.
Problems linked to high heels
Constant high heel wear can increase the development of several painful foot conditions.
- Plantar fasciitis, which causes heel pain
- Morton's neuroma, a nerve problem in the ball of the foot
- Bunion deformity, where the big toe shifts toward the other toes
- Bursitis and inflammation of the joints and tendons
- Severe pain and swelling in the forefoot, rearfoot, ankle, knees, hips and spine
Wearing heels with less pain
Treat high heels as a sometime shoe rather than a daily shoe. Save them for occasions when you will not be walking far, and wear comfortable, supportive shoes the rest of the time. When you shop for shoes, look for a wide and deep toe box and a heel height of no more than 2.5 cm. Choose shoes with laces, velcro strapping or a side zip so your foot is held in place, and check there is cushioning or padding for shock absorption. Leather uppers are a good choice because they are breathable and stretch. Try shoes on before you buy them, because no two feet are the same. When you do wear heels, take flat shoes with you to change into if you become uncomfortable, and take frequent stretch breaks while sitting.
When to see a podiatrist
See a podiatrist if heel wear has left you with ongoing ball of foot pain, numbness, swelling, or pain in your toes, ankle or heel. Fiona Shepes at The Fresh Foot Centre can assess your feet, diagnose the problem and advise you on footwear that suits your feet. She can refer you for an X-ray, ultrasound or MRI when needed, and back to your GP when needed.
Questions
Are high heels bad for your feet?
High heels can be bad for your feet when worn often or for long periods. They place excess pressure on the balls of your feet and may lead to burning, numbness, joint pain and conditions such as bunions, plantar fasciitis and Morton's neuroma.
How can I stop high heels from hurting my feet?
Limit how often and how long you wear heels, and choose heels under 2.5 cm with a wide toe box and good padding. Take flat shoes with you to change into, and try shoes on before you buy them. Stretching your feet and calves may help as well.
Can a podiatrist help with pain from high heels?
Yes. Fiona can assess your feet, diagnose the cause of your pain and provide footwear advice. She may recommend stretching and strengthening programs, strapping, or orthotics where they suit your feet. An initial consultation is from $100, and booking online at /online-booking/ takes $10 off that price. HICAPS is on site for private health fund claims on the day.