Are Heels Bad for My Foot Health?

Many women wear high heels for special occasions, such as weddings and networking events. A smaller percentage wear them every day for work or as part of their outfits. 

Heels can make you taller and help you look more stylish, but their shape and fit can also increase the risk of foot pain and other foot problems.

At Prime Foot and Ankle Care, with offices in South Brunswick, North Brunswick, Kendall Park, Franklin Park, Princeton, and Plainsboro, New Jersey, podiatrist Nrupa Shah, DPM, understands how important heels are to some people. She’s also aware of the risks, which is why she enjoys educating patients.

This article explains how heels affect foot mechanics, the risks they can present, and how to protect your feet if you don’t want to stop wearing heels altogether.

How high heels affect foot mechanics

Shoes such as sneakers and boots distribute your weight evenly, but heels are different, especially stiletto heels. The long, elevated heel increases your height while also shifting your weight forward, increasing pressure on the balls of your feet and toes. 

If you only wear heels occasionally, this design typically doesn’t cause noticeable issues. But over time, it can:

• Shorten or tighten your Achilles tendons
• Alter your walking pattern (gait)
• Rub against your skin
• Change the position of your foot bones
• Weaken your muscles, tendons, and ligaments

Together, these factors can increase the risk of foot problems, affecting your quality of life and mobility.

Common foot problems linked to wearing high heels

It’s important to know that heels don’t always cause foot problems. Some women don’t experience pain or other issues due to genetics, physical anatomy, or the strength of their leg and foot muscles. The type of heels you wear can also influence comfort and risk depending on design, fit, and heel height.

Even so, heels can increase the risk of various foot and ankle issues, including:

• Hammertoes
• Bunions
• Metatarsalgia
• Plantar fasciitis
• Corns and calluses
• Blisters and friction points

The risk of these and other conditions varies greatly and depends on the type of heels you wear, how often you wear them, and whether you have a history of foot problems. 

Tips for reducing strain when wearing heels

The good news is that even if you experience foot pain or other issues, you don’t have to stop wearing heels altogether. Here are some simple ways to reduce foot strain:

Choose lower heels when possible

Stiletto heels make a statement, but they place the weight of your body on the balls of your feet and toes. Wider, lower heels offer more stability and reduce pressure on the front of your foot, making pain and inflammation less likely.

Wear heels with wider toe boxes

Heels often have narrow toe boxes that crowd the toes, which may increase the risk of bunions and hammertoes. However, not all heels come to a point. Look for styles that have more room in the toe box. If you can’t wiggle or even move your toes, they’re probably too tight.

Limit the amount of time you wear heels

Heels are like caffeine in that they’re typically better in small doses. Save your heels for special occasions or outings and opt for more comfortable footwear at work and during other daily activities.

Stretch after wearing heels

Wearing heels may contribute to your Achilles tendons and calf muscles shortening and stiffening over time. Targeted stretches, such as the standing wall calf stretch, can help increase blood flow, prevent stiffness, and relieve cramps. 

Need relief from high heel-related pain?

If you frequently wear heels and experience pain or other foot problems, it’s important to find out why.

Contact us today to request an evaluation with Dr. Shah. Call the Prime Foot and Ankle Care office at 732-798-6150, or book an appointment online.