Let’s face it—other than the fashion side of things, high heels aren’t great for our feet. Elevated heels shorten calf and posterior muscles, shift weight forward, and pointy toe boxes place excessive pressure on toes. Most individuals who wear heels know they aren’t ideal. Here’s an infographic showing some of the problems high heels can cause.
At SoleFit, our pedorthists wear two hats: one as clinicians focused on preventing and treating pain, and the other as realists who work within a patient’s lifestyle. High heels are bad for feet, but if they’re worn anyway, here’s what can help:
Loosen up muscles that are shortened by high heels
Calf and posterior leg muscles are shortened when wearing heels, which can cause injuries and issues when returning to flat shoes or going barefoot. Undo some of the damage by removing your heels under your desk or commuting in better footwear. Spend a few minutes massaging or rolling out your calves, or use a heating pad followed by self-massage. See flexibility and mobility tips for more ideas.
Work on straightening toes
Proper big toe alignment contributes ~85% of foot stability. Pointy dress shoes can push toes out of position (hallux valgus). Tools like bunion splints or Correct Toes worn in the evening or while sleeping can help. Track changes by photographing your toes monthly.
Line up your phone with your knee and take a photo of your toes each month to track changes. Adjust footwear or use corrective tools as needed.
Spot stretching shoes
When ideal footwear isn’t an option, try stretching problem areas of shoes. Shoe repair shops can stretch tight spots using stretching cream and tools, often overnight. It’s an inexpensive way to make shoes more comfortable.
Metatarsal Pads
High heels load weight onto the forefoot, leading to issues like metatarsalgia. Gluing metatarsal pads into shoes can unload pressure. Off-the-shelf pads are often counterproductive; a foot care professional can optimally position pads.
Placement is often behind the sore spot to unload pressure. Professional fitting is recommended for best results.
Arch supports
Adding arch support can improve comfort in dress shoes, though space is often limited. Options include thin off-the-shelf inserts or custom orthotics that can fit even the smallest shoes.
We understand it’s hard to always wear ideal footwear. Understanding the damage from inappropriate shoes allows us to take steps to minimize problems and undo some of the effects.
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