Killer Heels

This week You! takes a look at the 

long term damage of wearing high heels...

Heels have become a necessity for every woman, whether short, tall, young or old. The obsession with high heels is only due to the fact that they add beauty to the wearer's posture by elongating the height. No doubt that high heels make short people appear tall and tall people look taller. However, those gorgeous high heels are doing more than just adding sophistication to your exterior. Many people aren't aware of the fact that heels can do serious damage to the knees, back and feet. For all of you who decide to bear the awful pain in your ankles while wearing heels... read on to unveil the long term dangers of high heels. 

How the damage is done

There have been many negative myths related to wearing high heels; however, extensive research has now confirmed that heels definitely are harmful for the human body. A recent analysis states that women, who have been wearing 5 cm heel for two years, are found to have a 13 per cent shrinking in their calf muscles. This happens because high heels cause the wearer to walk on tiptoes. This reduces the distance between the ankles and the back of the knees. In effect, the calf muscles contract and usually stretch out again once the heels are taken off. Once the tendons stiffen permanently and the calves shorten which makes it impossible to walk flat feet or run on flat surfaces without causing pain. This is because the calves are forced to stretch out. There have been cases where doctors have seen cases of 60-year-olds still hobbling around in high heels because they can't put their feet flat any more. 

Podiatric consultant surgeons have also stated high heels to be harmful since they make you raise your heel while walking. As soon as you do that your centre of gravity is pushed forward and the lower back is bended. This in effect changes the position of the spine, putting pressure on the nerves in the back that can cause sciatica, a painful condition where nerves become trapped, triggering pain and numbness as far down as the feet. What's worse is, in today's world a day can't pass by without women opting to wear a pair of slender high heeled shoes. The fad has spread so far that girls aged 14 and above roam about in heels. However, the risks to today's teenagers are thought to be particularly great as they begin wearing high heels at an early age, before their bodies are fully developed. They are more prone to hip trouble in adulthood and problems with back pain from the stress placed on their spines as youngsters. "I started wearing heels at the age of 16 and now at the age of 30, I have started suffering from aggravation through the lumbar spine joint," shares Hina. No doubt wearing heels 12 hours a day for five to six days a week took toll on her body.  

Effects 

* Posture: High-heeled shoes place the heels unnaturally above the toes and throw your whole body i.e. hips, shoulders, back and spine out of alignment. In the long run this can cause severe lower back and leg pain.

* Knee: Teetering around in stilettos throws the body forward and puts increased pressure on the inside of the knee. This can lead to arthritis.

* Pressure: The higher the heel, there is more pressure on the front of the foot. Over time this can cause bruising and other problems. Heels increase the risk of joint degeneration and osteoarthritis.

* The calf: Muscles in the calf naturally contract when you walk in high heels. However, long term wear can cause them to shorten and tighten permanently leading to pain in the ball of the foot, knee, hip or back. 

* Ankle injuries: High heels affect your balance and increase your chance of falling, particularly if you are old or overweight. Injuries include sprained or broken ankle. 

* Achilles tendon: Wearing heels constantly can shorten and tighten the tendon permanently causing the tendon to become stretched and inflamed when you wear flats.

* Hammertoes: Squeezing feet into ill-fitting high heels can cause the toes to curl up in order to fit the footwear. Eventually the toes become so distorted that they can't be straightened out, even when not wearing shoes. The muscles in the toes get shortened and become permanently bent.

* Ball of the foot:  Wearing high heels causes your body weight to be pushed forward on to the ball of the foot. This can lead to a condition called metatarsalgia- pain in the area of the foot just before the toes. 

Remedies 

There are many negative side effects, but we will never ask you to give up wearing high heels, as we know their importance in the world of fashion and in your life. Here are some very useful tips to keep your body safe.

* Stretching exercises. Pilates and yoga are recommended

* Limit the amount of time you spend wearing heels

* Switch now and again from stilettos to other shoes

* Strengthen your abdominal muscles 

* Do not limit yourself to one heel size. Experiment with various heel heights to get the calf muscle working through the greatest range of movement.

* Do not suddenly switch from high heels to pumps or trainers as this will have a high rate of damage on your calf muscles.  

* To minimise the risks of high heels, choose a slightly thicker heel as this will spread the load more evenly. 

* Wear soft insoles to reduce the impact on your knees and make sure your shoes are a snug fit so the foot doesn't slide forward, putting even more pressure on the toes.

* Wear high heels around the house for a few hours before you go out as this gives feet a chance to get used to them before you try something more strenuous like dancing.