"My Feet Are Killing Me!"

By Deborah Holmes, PT

Complete Physical Therapy

. http://www.phystherapy.com/

More Pain Management & Rehabilitation Articles

"My Feet Are Killing Me!"

This winter, “fashion forward” women will buy footwear in a profusion of prints, patterns, and colors. Unfortunately, these eye-catching concoctions are rarely foot-friendly.

Once again, American women will sacrifice comfort at the altar of high fashion, donning spikes while suffering pain and discomfort. And high heels can lead to a lot more than just sore feet.

Women make up the majority of the 43 million Americans who experience foot problems such as bunions, calluses, and hammertoes. Prolonged wearing of high heels can lead to falls, ankle injuries, nerve irritations, and even back and neck problems.

Centering the body's weight on the ball of the foot instead of distributing it over the entire sole while shoving the toes into a narrow toe box may look stylish, but it will likely cause posture problems and a host of other difficulties.

What a Physical Therapist Will See

With a higher heel, more problems can develop. A three-inch heel creates seven times more stress on the forefoot than a one-inch heel. This can result in a pinched nerve at the ball of the foot called a neuroma. In some cases, the bones of the foot may even shift.

Walking in high heels forces the back to arch and the chest to thrust forward. The body compensates by increasing the bend in the hips, knees and spine. While some women enjoy this look, they pay the price with problems of the neck, back, hips, knees, and feet.

To maintain balance in higher heels, the calf, hip, and back muscles become tense. This leads to increased muscle fatigue by the end of the day and is especially true for stiletto heels that narrow to a point. All of the leg muscles must work harder to keep the body in balance.

Wearing higher heels also puts a strain on the rear-leg ligaments and tendons. Over an extended period of time, this could cause muscle, tendon and even bone damage.

When Only a High Heel Will Do, Keep In Mind

Avoid wearing them for long periods of time, and stretch the muscles in the back of your leg before and after putting them on.

“High” is a relative term. Try and set your limit at two inches.

Hamstring stretches and calf stretches will also minimize any muscle cramping and shortening. Ask your physical therapist about these and other exercises.

Buy shoes in the afternoon or evening, as feet swell during the day.

Change into low heels whenever you can.

Don't go for the pointed toe. Use this rule of thumb the higher the heel, the wider the toe box.

Buy shoes with leather insoles to keep the foot from slipping.

Buy a wide variety of shoes, including sneakers, oxfords, and sandals, and vary your footwear day-to-day.

Consult with your physical therapist.