Stilettos, wedges, pumps, or mules—whatever your perfect heel, these shoes have come a long way since their origin in 10th century Iran. Valued today for the boost in height and perceived leg tone, high heels were originally worn by Persian soldiers as a way to keep their feet in the stirrups when they stood up in their saddles. When they spread to Europe, heels quickly became a fashion craze among men and nobility, and while their popularity died during the French Revolution, it reemerged as a trend for women in the 19th Century.
Plenty has changed about high heels—the one thing that hasn’t? Their damaging effect on the spine. Studies show wearing high heels can severely affect your spinal health and cause a multitude of painful conditions in your feet, knees, and hips.
Effects of Wearing High Heels
When you wear high heels, your body weight shifts forward, and your body is forced to compensate for the unnatural position, which can alter the spine’s natural alignment. Your lower body leans forward, and your upper half is forced to lean backwards to maintain balance. The higher the heel, the more your body has to compensate. Extended use of high heels can lead to hyperlordosis, a condition characterized by a C-shaped curve in the lower back, or spondylolisthesis, a painful lumbar condition that occurs when a vertebrae slides out of place onto the vertebrae beneath it.
The damage doesn’t stop with your spine. The increased pressure on your knees can lead to osteoarthritis and the weight on your forefeet can cause bunions and hammer toes. To make up for the unsteadiness of your feet, your calves, back, and hips are forced to tense instead of resting in a neutral, relaxed position. As a result, your calf muscles may shorten and tendons may thicken, causing inflammation and pain.
How to Reduce Spinal Problems When Wearing High Heels
If you’re not quite ready to chuck your favorite kitten heels, there are a few steps you can take to lessen the effect of high heels on your spinal health:
- Stretch. 15 minutes before and after you wear heels can make a world of difference. Try out these stretches that are specifically for high heel enthusiasts
- Limit the time you wear high heels. Make sure you give your feet a break by varying your footwear throughout the week and taking breaks between the days you choose to wear heels
- Don’t wear heels above 2 inches. Again, the higher the heel, the more pressure is placed on your body. Additionally, choose heels that have a thicker heel base—yes, that means skipping the stilettos
- Invest in insoles or shoe cushions to help support your feet and prevent your foot from sliding around inside the shoe
If you’re looking to improve your spinal health, stop in for an appointment with Crossroads Chiropractic and let us help you take the first step toward undoing the damage of high heels.
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