When it comes to high heels, everyone knows women adore them. Wearing high heels can accentuate their figure, but they may not realize the potential harm it can cause. Let's take a look below.
Women have a particular fondness for high heels. Wearing them makes calves appear longer and adds height. When the heel reaches 10 centimeters, the top of the foot forms a perfect 45-degree angle with the ground, elongating the calf and tightening muscles. To maintain balance, the gluteal muscles contract and lift the hips, naturally drawing in the abdomen.and the chest lifts, creating an alluring, graceful, and elegant posture. Women become moving, beautiful landscapes in our daily lives.
Yet behind this captivating beauty lies a health cost. A study by the American Academy of Foot and Ankle Surgeons reveals: 42% of American women admit high heels are uncomfortable but won't stop wearing them;73% of American women already suffer from high-heel-related ailments. Trapped in narrow, pointed confines, toes rub against each other and the forefoot against the sole, causing pain and blisters. Over time, this leads to corns and calluses.The higher the heel and steeper the slope, the more the body's center of gravity shifts forward. This forces the generally square, rounded forefoot into a tapered, narrow toe box, increasing pressure on the forefoot and concentrating stress on the toes. Combined with the restricted movement caused by the narrow, pointed toe box, this subjects the feet to significant strain, increasing susceptibility to conditions like bunions,bunionitis, hammer toes, and avascular necrosis of the metatarsal heads. Elevated heels cause the calf muscles to contract, shortening the Achilles tendon. The forward shift in body weight tilts the pelvis forward, causing the gluteal and back muscles to contract. The small joints and joint capsules of the lumbar spine remain in a state of prolonged tension, inevitably leading to strain on the joint capsules and lumbar-back muscles, resulting in lower back pain.
High heels are not recommended for individuals with the following conditions, as continued wear may exacerbate existing issues or cause new injuries:
1. Foot conditions such as bunions or flat feet.When wearing high heels, gravity and the increased slope of the shoe force the toes into a narrow, constricted toe box. This causes the distal toes to deviate from the medial axis and shift laterally, potentially triggering bunions or hallux valgus. Elevating the heel shifts the body's center of gravity forward.causing the posterior calf muscles to constantly tighten to counteract this shift. Much like a rubber band stretched over time eventually loosens, prolonged tension in these muscles leads to "posterior tibial tendon dysfunction." This causes the tendons responsible for maintaining the arch of the foot to weaken. Over time, the arch loses its support and collapses, resulting in flat feet.
2. Knee arthritis and prior knee surgery. During normal walking, the sole contacts the ground first, with the forefoot propelling forward. When the ankle and knee joints align vertically along the same axis, they absorb and dissipate more shock force.However, wearing high heels shifts the body's center of gravity forward, increasing pressure on the knee joint. Furthermore, high heels cause the forefoot to strike the ground first, forcing the knee joint and pelvis to absorb more impact. Prolonged tension and stress lead to premature wear and tear of the patellofemoral joint, triggering knee osteoarthritis.
3. Habitual ankle sprains. Elevated heels increase the ankle joint's range of motion, placing ligaments in a relatively relaxed state. This compromises ankle stability during walking, making sprains more likely.
4. Individuals under 16 with immature skeletal development. In girls under 16, foot joints and ligaments remain relatively lax, and the arch is not fully formed. Prolonged high-heel wear can damage the natural arch, leading to flat feet.
5. Older adults with diminished cushioning in the plantar fat pad. After age 30, women experience age-related atrophy of plantar fat tissue, causing the fat pad to thin and reduce shock absorption. This can trigger or exacerbate foot pain.
6. Pregnant women and obese individuals. Wearing high heels shifts the body's center of gravity forward, increasing the risk of falls. The act of tucking in the abdomen and lifting the buttocks alters the pelvis's tilt, causing changes in pelvic dimensions that may complicate natural childbirth. For obese individuals, increased body weight places excessive strain on foot ligaments, leading to laxity and potential flatfoot development.
7. Avoid prolonged use of heels exceeding 2.5 cm. Research by the American Academy of Foot and Ankle Surgeons found that women wearing high heels five days a week for two years experienced thickening and hardening of the Achilles tendon, along with a 13% shortening of the calf muscles. Switching back to flats requires re-stretching these muscles and tendons, often causing calf discomfort or pain.