High heels and back pain

Why are high heels so terrible?

In a nutshell it puts our foot into an unnatural position from a bony structure and the muscles and ligaments have to work and change to support that. This means your calf muscles and Achilles tendon are tight and shortened and the muscles on the top of your foot/ankle are over stretched. Because of this you are much more prone to injury in the ankles but also in other parts of your body from the compensating your body has to do. So over time wearing high heels can cause Low Back Pain, knee and hip pain, and bunions.

So for those of us who like to wear high heels what’s the solution? Do we have to get rid of all our cute heels?

I of course like to educate people about why wearing heels a lot is not the best thing for you and can cause a stream of physical problems, but realistically I know that you’re probably not going to stop wearing heels because I tell you they’re not great for you unless you happen to be in a lot of pain!

Tips and exercise that can help counter the effects of wearing high heels.

1. Take your shoes off at work if you can!! Just taking your shoes off and letting your muscles lengthen out when you are sitting at your desk will make a big difference!
2. Anything to stretch your calves.   The easiest way to do this might be with a small ball.
3. Stretch, strengthen and lengthen the muscles and fascia on the bottom of your feet with a small ball.
4. Spread your toes. When we wear high heels our toes often get cramped into a small space and just spreading your toes apart 6- 8 times can stretch and strengthen the muscles you need to create proper support in your foot.
5. Core strength is important as well so you can balance if you do get off balance -standing balance exercises are great
6. Regular massage can be a great tool as well to keep the muscles and tissues healthy and lengthened as well (and it usually feels great!) spouse!!

Carey was on Fox28 in the Morning to talk about these exercises.