Heels & Pain

Heels & Pain

4 years ago 0 5999

Are you a frequent user of high heel shoes?
Are you experiencing foot pain or back pain?
What’s the association between those beautiful heels and your pain?

Heels & Pain 1Here’s some of the reasons.

Firstly, as the height of the heel increases, the amount of load increases exponentially at the forefoot. This makes the muscles in the ankle and foot work harder and can result in overuse injuries/ arch pain. Besides, the calf muscles also develop tightness and affect the way you walk, thereby causing you to adopt bad postures.

 

 

Secondly, we will be focusing on the selection of heels so that you need not give up your favourite footwear and continue to look beautiful as ever.

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Pay attention to the “slope” or “pitch” of the heel when purchasing your next pair. A pair of stilettos as seen in the photo can provide excessive trauma to the balls of the foot as well as tightening the heel tendon. This can result in heel pain and other overuse foot injuries.

In general, shoes with wedged heels has a more gradual slope while giving you the same elevation as a pair of stilettos. This gradual slope will help to better distribute weight along the foot and helps reduce strain in the arch and heel.

Help maintain your own foot health by choosing a gentler heel to wear the next time.

 

Lastly, we will be looking at some simple exercises to help prevent or relieve foot associated problems arising from wearing heels.

One of the most common causes of foot problems is the presence of tight calf muscles in individuals who have been wearing heels for a prolonged period of time.

As we all know, wearing heels basically put our feet in a ‘tip-toe’/’heel raise’ position. This position generally places the calf muscles in a constantly contracted and shortened state. Over time, muscle shortening takes place and this has a pronounced effect on the overall function of the foot and ankle.

Shortened calf muscles generally alter the walking pattern and places more stress on the middle and balls of the feet. Therefore, one must continually stretch her calf muscles if she wants to wear those beautiful heels for a long time to come.

The picture below shows the muscles involved and how you can stretch them. The dosages and duration illustrated here are just a guide. One should consult a physiotherapist if any injuries are present before doing these exercises.


Gastroc Stretching in Standing
Stand, right foot behind, heel on floor and leg straight, forward leg bent. Keeping arms straight, push pelvis forward until stretch is felt in calf. Hold 20 seconds.
Repeat 3 times per session. Do 2 sessions per day.

Soleus Stretch in Standing
Stand, right foot behind, heel on floor with toes pointing to the front. Lower hips and bend knees. Hold 20 seconds.
Repeat 3 times per session. Do 2 sessions per day.

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