Contrary to popular belief about wearing high heels, researchers in a recent study have provided a new look at high heels, which are known to cause health problems. They found that women who wore them walked more efficiently.
What is the truth about the harms of high heels and what happens to the body when wearing them?
What happens to the body?
Previous studies and expert opinions over the years have shown the dangers of high heels. Even Southern Ocean Medical Center podiatrist Eric Baskin criticized the fashion industry, saying, “Until the fashion industry phases out high heels, they will affect people for generations.”
In an article published on the Hackensack Meridian Health website, Baskin described what happens to the body when wearing high heels, explaining that wearing high heels can cause back and foot pain.
He believes that walking on the balls of the feet shifts the center of gravity forward, forcing women to arch their backs when standing and contributing to increased back pain. The balls of the feet and toes are responsible for absorbing all the pressure when walking or standing. Baskin suggests this could also lead to swelling of the fingers and feet and pain throughout the leg.
Baskin pointed out that when the lower body leans forward to maintain its center of balance, the upper body leans backward as a counterweight. As a result, the body's alignment is thrown off, creating a stiff, unnatural posture instead of a comfortable, neutral one.
“High heels create a shock wave through the body, starting from the foot and moving up the spine, and can cause arthritis in the spine,” Baskin said.
The harms of high heels
The tilt or slump caused by wearing high heels, which shifts all the extra weight forward, can lead to significant long-term damage, according to John Rich, MD, an orthopedic surgeon at the Connecticut Institute.
In an article on Harvard Health Care, Rich mentioned the harms of wearing high heels, including:
Imbalance: Raising half of the foot on a high heel disrupts the body's balance. The function of the feet, with all their bones, joints, tendons, and muscles, is to support the body and maintain balance.
Poor posture. Posture also relies on support from the feet. If they are in an unnatural position, standing becomes unnatural, and this alteration in body mechanics can lead to pain in the thighs, knees, and lower back.
Chronic foot pain: The ball of the foot bears the unbalanced weight burden when wearing high heels, which can lead to pain in this area for a long time after the heel is removed.
Cracks and fractures: Excessive pressure alone on the foot can lead to ankle sprains, cracks and fractures in the muscles, ligaments and joints in the foot.
Achilles tendon shortening : The Achilles tendon is a band of tissue running from the heel to the shin that stretches and shortens with movement. When you raise your feet in high heels, the Achilles tendon shortens.
Knee and hip pain: The knees bear extra pressure when the body weight is pushed forward on high heels. At the top of the body, high heels place the hips in a constant state of flexion, which can cause them to shorten and contract, leading to pain and possible injury.
Surprise study
In mid-March, a study of footwear biomechanics surprisingly revealed that men and women who frequently wore high heels walked better and more efficiently than those who did not.
The study, published in the Journal of Applied Physiology, involved male and female volunteers who had never worn high heels before. The scientists created high-heeled shoes that were acceptable to the volunteers. These shoes had thick, high heels and helped flex the participant's foot downward at an angle of up to 14 degrees.
Scientists used ultrasound and other techniques to measure the length of the volunteers' leg muscles and the stiffness of their Achilles tendons. They gave the volunteers devices to track their daily activity and had them wear the new heels every day for 14 weeks.
After the specified period, the volunteers returned to the laboratory and were tested again. The study showed that volunteers who had stopped wearing high heels early showed no changes in their legs or gait, but those who wore high heels fairly consistently tended to have shorter calf muscles and stiffer Achilles tendons than before.
The study revealed that those who wore high heels also became more efficient at walking, and this was also evident when they wore flat shoes.
The controversial study suggested that high heels may serve as a "training tool" for people with mobility issues or for healthy women and men, including athletes, who want to be able to move faster and with greater ease.
How to wear high heels?
The study team agreed that further research is needed, especially since the study was small and included only healthy young volunteers, not elderly or athletic individuals. No injuries or sprains were observed in the experiment, however, they are supported by wearing high heels to improve mobility and ease of walking.
High heels can be worn safely to reduce the risk of injuries, including:
- Don't overdo the heel height: A slightly lower heel gives your feet some comfort compared to a very high heel, which contributes to unnatural weight distribution and puts pressure on the toes.
- The perfect fit: It is important to feel comfortable and choose the right size, especially since foot ligaments stretch over time, affecting the length and width of the foot.
- Comfortable toe cap: It's a good idea to wear rounded or open-toed shoes to give your toes more room to move, rather than a pulled-in, narrow toe cap.
- Rest: Don't wear high heels all the time, and it's also a good idea to wear flat shoes for a while.
- Strengthening the muscles of the legs, feet, and back: Exercising to strengthen these muscles provides additional strength to the lower extremities when wearing heels and helps with balance when walking.
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