Guest writer Dr. Mindy Mar explains…
Models may have perfected the runway “walk,” but the popular look in heels creates numerous leg, back, and spine or neck problems. High heels alter the balanced position of a person’s body. If one part becomes ‘fixed,’ the whole system will compensate with a movement or restriction.When wearing high heels, a new dynamic equilibrium occurs. While standing flat, the hamstrings are taut and both parts of the pelvis are stabilized so that the support is normal. By bringing the heel up, the shortness of the hamstring muscles is encouraged. Essentially, wearing high heels for any length of time increases the normal forward curve of the back and causes the pelvis to tip forward. This alters the normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.
Even a 2″ heel can reverse the weight distribution in the foot. Flat on the floor, 70% of the weight is on the heel. A 2″ rise shifts 70% of our weight to the ball of the foot. It should be 50/50% for heel and ball of foot. A 3-inch heel creates seven times more stress on the forefoot than a 1-inch heel, thereby increasing the possibility of foot problems with each step when wearing high heels.
It is estimated that eighty percent of adult American women have foot problems. ….
Coincidence?
Podiatric surgeon Mike O’Neill, spokesman for the Society of Chiropodists and Podiatrists, explains: ‘High heels make you raise your heel and as soon as you do that your centre of gravity is pushed forward. What happens then is you bend your lower back to compensate for this and that changes the position of your spine, putting pressure on nerves in the back. This can cause sciatica, a painful condition where nerves become trapped, triggering pain and numbness as far down as the feet. Another common problem is that the Achilles tendon – which runs up the back of the leg from the heel – becomes permanently damaged. The Achilles tendon is designed to be flexible, so the foot can lie flat or point. But many women who wear high heels too often suffer a shortening of the tendon because once the heel is pointed upwards, it tightens up. Stretching it thereafter can be very painful. Multiple international studies also show an increased acceleration of osetoarthritis in knees of females who wear high heels more often combined with current biomechanical faults such as dropped arches, high arches, bunions and plantar fasciitis.
Most women can avoid the fact that “Today’s Fashion Can Be Tomorrow’s Pain” by sticking to heels no higher than 1.5in and reducing high heel wearing to just once or twice a week. A heel of 3/4 inch or less provides the best biomechanical positioning for the foot and lower extremity. Flat shoes can be damaging as well. Some sandals and dress shoes have too low of a heel. Again, look for something between 1/2 and 3/4 inch (difference between the heel and the ball of the shoe).
Optimal Shoe Characteristics
• 1/2 to 3/4 inch heel
• rubber sole (as thick as possible)
• deep and round toebox
• laces or a buckle to hold the shoe onto the foot
• runners, walkers or hikers are the best shoes for most activities, including walking
Shoe Trivia
• The heavier the shoe, the more likely you will experience anterior shin pain when you first start wearing them
• The stiffer the sole, the more likely you will experience calf soreness or irritation in the ball of the foot initially
• Leather sole shoes provide no shock absorption. You may have leg, knee, hip or back pain as a result
Click here to read about the History of High Heeled Shoes
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