Harms of high heels to the musculoskeletal system
According to medical experts, wearing high heels for long periods can cause the following harms to the musculoskeletal system:
- Changes posture and gait: When wearing high heels, the body's center of gravity shifts forward, causing the hips, spine, and knee joints to shift out of their natural physiological axis. This forces the body to lean backward to maintain balance, creating a rigid, unnatural posture. Moving in this posture not only adds pressure to the feet but also burdens the knees, calf muscles, hips, and back. Maintaining this unbalanced posture over a long period can damage these body parts.
- Reduces balance: Maintaining balance while wearing high heels has never been easy, since you are constantly on your toes. The heel bears about half of the body's weight while standing, contributing significantly to balance. However, when standing on tiptoe, the entire body weight shifts onto the front of the foot. This makes you more prone to tripping and falling, which can lead to ankle injuries or fractures.
- Causes toe deformities: High heels are often designed to tightly hug the foot, especially the toe box. This can put pressure on the toes, affecting the bone structure of the foot. In addition, when wearing high heels, body weight shifts onto the front of the foot, forcing the big toe to angle outward to balance the shift in weight. This pressure can cause deformity of the big toe, also known as a bunion (hallux valgus). This condition can cause pain and reduce toe mobility. In some cases, it can be treated by adjusting how you walk and stand, using proper footwear, or other non-surgical measures. However, if the condition becomes severe and causes pain or limits mobility, surgery may be needed.
- Causes plantar fasciitis: Plantar fasciitis is a common medical condition affecting the foot, particularly the heel and the plantar fascia ligament. The plantar fascia is the band of tissue on the sole of the foot that runs from the heel to the base of the toes, helping support the foot's structure and maintain its shape. Plantar fasciitis occurs when this tissue becomes inflamed. This condition typically causes pain in or near the heel. Common causes include: excessive strain from high-intensity activity or excessive load on the foot; wearing unsuitable or poorly designed shoes, especially high heels for long periods; structural issues with the foot's muscles and joints; and rapid weight gain or obesity, which increases pressure on the plantar fascia. Wearing high heels shifts weight forward, worsening strain on the plantar fascia — a condition that occurs more often in women. Plantar fasciitis causes severe pain upon waking in the morning and with the first steps, with the pain tending to ease as the day goes on. However, caution is needed, as it can affect the knee, lower back, and hip joints if not treated promptly.
- Causes knee joint degeneration: When wearing high heels, the knee joint must bear a greater load than normal to keep the body balanced. This causes the knee joint to wear down faster, leading to knee osteoarthritis. Knee osteoarthritis is a chronic condition involving the deterioration of joint cartilage, causing the bones to rub against each other and resulting in pain, swelling, and stiffness. This condition is common in older adults but can also occur in younger people due to factors such as injury, obesity, heredity, or frequent high-heel use.
- Puts pressure on the ankle: The ankle is an important part of the foot's movement mechanism, connecting the foot bones to the shin bone and providing flexibility and stability to the leg. When wearing high heels, the ankle bears a heavy load from the body's weight, causing the ligaments, tendons, and muscles to become strained and contracted. This can lead to problems such as ankle arthritis, ankle sprains, ankle fractures, or ankle degeneration. Common symptoms include pain, swelling, bruising, stiffness, or difficulty moving the ankle. Treatment for these issues may require medication, bandaging, splints, crutches, physical therapy, or surgery, depending on severity.
How to prevent and treat the harms of high heels
To limit the harms of high heels to the musculoskeletal system, consider the following:
Limit the time spent wearing high heels: Only wear high heels when necessary, such as for parties, meetings, or client visits. For everyday activities, choose shoes with an appropriate heel height, no more than 3cm, with thick, cushioned soles and a roomy, breathable design. You should also vary the style and height of your shoes regularly to avoid putting pressure on a fixed spot on the foot.
Take regular care of your feet: Take time to massage, stretch, and rotate your toes, knees, and ankles every day, especially after wearing high heels. This helps improve blood circulation and reduce tension and pain in these areas. You should also soak your feet in warm water or salt water, or use ice to soothe swollen or inflamed areas.
Exercise and stay active: Exercise regularly, at least 30 minutes a day, to maintain good health and an ideal weight, reducing the risk of obesity and joint degeneration. Choose gentle exercises suited to your ability, such as walking, swimming, yoga, or aerobics. You should also do higher-intensity exercises for the calf muscles, such as cycling, running, or jumping rope, to build endurance and flexibility in the joints and muscles. However, avoid exercises that put pressure on the knee joint, such as soccer, tennis, or badminton.
Get timely treatment when problems arise: If you experience pain, swelling, bruising, or difficulty moving your foot, rest and apply first-aid measures such as ice, bandaging, elevating your leg, or taking pain relievers. Avoid wearing high heels during this time and choose comfortable, roomy shoes instead. If the condition does not improve after a week, see a doctor for an accurate diagnosis and treatment. Do not self-medicate or use unproven folk remedies, as these can cause side effects or worsen the condition.
Conclusion
High heels are stylish and elegant, but they can also cause many harms to your health, particularly to your musculoskeletal system. Limit the time you spend wearing high heels, take regular care of your feet, exercise regularly, and seek timely treatment when problems arise. By doing so, you will have healthy, beautiful feet.