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Problems with bones and joints from high heels
Translated by AI

Regarding the height of shoe heels, it’s divided by gender: men’s heels should not exceed 3.5 centimeters, women’s should not exceed 4.5 centimeters. Thus, there have been studies conducted by having participants wear high heels of various sizes and walk on a conveyor belt at a speed of about 4 kilometers per hour. High-speed cameras were used to record muscle activity and the movement of various joints. It was found that problems occur when the heel height exceeds 5 centimeters, or 2 inches. This experiment involved women who regularly wear high heels for half the time and low heels for the other half.

Care for ankles from high heels

If an ankle injury occurs, use cold treatment, which can be an ice pack applied for about 20 – 30 minutes. At the same time, elevate the leg and reduce its usage. You can apply ice frequently, 4 – 5 times per day, or every 2 hours on the first day of the injury. Continue to apply for another 2 – 3 days before switching to heat. However, if the condition does not improve or worsens, consult a doctor. Importantly, do not massage or twist the ankle.

Problems from high heels

Surveys conducted abroad show that about 80% of women have foot pain issues, and out of these, 75% are related to high heels. So, it’s no surprise that people see doctors for foot pain issues, though in some cases it might be due to abnormal foot shapes.

High heels over 2 inches can cause problems such as

  • Ingrown toenails
  • Corns
  • Plantar warts
  • Inflamed foot nerves
  • Inflamed ankle tendons
  • Calf muscles
  • Shortening of the Achilles tendon
  • Injuries from twisted feet
  • In addition, there are knee pains due to tense knees for balance, importantly affecting the spine as well.

Eating a balanced diet, with adequate nutrients and calcium, and regular exercise can make bones stronger. Also, it’s necessary to control weight. At any age, it’s inappropriate to wear high heels over 2 inches, especially for children and pregnant women. Choose heels with straps over the back of the foot and a wide sole that accommodates the entire foot. The material of the shoe must be soft. Wear them for the shortest time possible, and exercise to stretch the Achilles tendon and calf muscles.