Problems and tips wearing heels

The most common injuries due to the use of heels

The heels are the type of footwear most used by women for prototypes such as the slenderness and beauty that contribute to the look. They allow an elegant and slender appearance, as well as raise our stature artificially a few centimeters.

High heels highlight even more the physical attributes of women, however, they can cause serious injuries, deformities and the development of diseases in the joints such as the wear of the articular cartilage and lead to osteoarthritis of the knees.

In addition, excessively high heels can cause loss of balance, causing accidents, increase the effort on the knees and alter the natural posture, so it is advisable to avoid using heels of more than 5 centimeters so as not to damage the joints too much.

Some of the problems that usually cause are:

  • Immediate pain
  • Circulatory problems such as varicose veins
  • Plantar fasciitis: it is an acute inflammation between the flexor tendons of the foot due to the effort they have to do when supporting the use of heels for many hours. In the long term, it can cause can cause problems to walk correctly.
  • Hallux Valgus (Bunions): the higher and narrower the heel, the more likely it is to have bunions. It occurs when the big toe deviates inward even being able to overlap with other neighboring fingers. In addition to being unsightly, it causes a lot of pain.
  • Hammer fingers: appears with the use of heels and closed shoes. It consists of a deformity of the fingers when they deform and bend up, taking the shape of the shoes used frequently.
  • Ankle sprain: Derived from an accident due to defective support during the march.
  • Callosities in the feet (Calluses): This is a defense mechanism of the skin, which thickens, mainly due to the continued rubbing of the shoe or by constant pressure at a certain point of the foot
  • Morton’s neuroma: consists of the inflammation of the nervous sheath due to difficulty of the blood supply when the shoes are very high and there is a high pressure on the tip of the feet. It causes pain, tingling and intense burning when walking.
  • Osteoarthritis of the knee: occurs when the articular cartilage that covers the bony ends of the knee joint wears. It is normal in advanced ages, but appears at younger ages, especially in women who tend to wear high heels or are overweight.
  • Inflammation of the Achilles tendon: due to the effort that requires the use of heels, they can cause pain, tears and even ruptures of the tendon in the most extreme cases.

Specialists in physiotherapy at Vithas Xanit International Hospital, belonging to the health group Vithas, offer us some tips to walk with heels correctly and suffer less injuries.

Some of these tips are:

  • Avoid using heels over 3.4 centimeters
  • Avoid wearing high heels before age 18
  • Perform stretching exercises before and after use
  • Performing massages on the calves and twins can help
  • Walking correctly
  • Distribute all the weight of the body on the foot, not only on the heel or on the tip
  • Bending the knees as little as possible with walking or standing
  • Keep your shoulders straight

A trick to walk correctly is to support the head and buttocks on the wall as a reference of the correct posture that the body should adopt, and in that way, walk in a straight line, trying not to bend the ankles.

If we incorporate these tips into our daily lives, we will avoid the appearance of serious problems and injuries in the future.