I am a petite female that stands 5 feet 1 and 1/2 inches tall. I love to put my inherently small stature in a pair of platforms or stilettos heels to compliment the perfect dress or pencil skirt. So, you can imagine my disappointment when I heard that there was an article in The Journal of Applied Physiology contesting my love affair with heels. My initial response was to ignore the article, which I did successfully for two weeks; your girl had plans. But I'm back- and here to share what I've learned.
Any true shoe veteran can tell you that walking in a pair of high heels requires controlled breathing, the occasional wincing, and the artful skill of balance; this is not for the faint of hearts. High heels were designed for fashion, not function; the pain we so commonly ignore is a testament to that.
In a one-of-a-kind study, Australian scientists recruited 19 women in their 20s and early 30s, nine of which were avid high-heel wearers (wore high heels for at least 40 hours a week for a minimum of two years) and ten who rarely, if ever, wore heels.
Researchers equipped both groups of women with electrodes, ultrasound probes, and motion capture makers to track muscle activity and measure the length of the muscle fibers. They walked along a 26-foot-long walkway, where scientists observed that the women who frequented high-heels walked differently from those who usually wore flats, even when the heel wearers went barefoot.
So why is this? Your body mechanics change drastically when you slip on heels. Your hips thrust forward, and your weight follows; your knees are forced to support as much of your weight as possible while you hyperextend or arch your back to keep from falling. Watching women walk in heels is like going to the circus when you enter any office building, gala, or church event.
When you wear heels for hours on end, you train your calves and Achilles' tendons to be short, so when you take off your heels, your calves behave like well-trained puppies, and they STAY short. In other words, crunched toes, short tendons, and calf muscles become your new default, leading to chronic pain and injury.
Here are a few tips to help us transition back to healthier, happier joints.
Use shoe inserts (Insolia).
Alternate shoe heights.
Choose a cute wedged heel when possible.
Stretch your calves often, especially when wearing heels.
Kick off your heels whenever you are at your desk or driving.
Wear supportive flats when commuting, especially when walking on concrete.
Only wear heels once or twice a week.
Wear heels that are no more than 2 inches high.
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