One of the best parts about being a woman are the shoe choices! We get to wear so many styles and colors and as the seasons change – we get to accessorize even more.
This women’s health month, in addition to caring for your breasts and overall women’s health, don’t forget to care for your feet.
One of my favorite movie quotes is from the movie “In Her Shoes” when the main character is explaining to her sister why she has so many shoes: “When I feel bad, I like to treat myself. Clothes never look any good… food just makes me fatter… shoes always fit.” Most women know which shoes are “bad” purely because they cause their feet to hurt, but understanding how they are changing foot mechanics, posture and body mechanics is essential to your health.
The most notable change seen with women’s shoes are the heel heights. High heels force the body to place all its weight the balls of the feet, thus shifting the body’s center of gravity forward and making the back arch while standing. Everything is connected from the foot to the back from the plantar fascia to the calf muscle. The calf muscle then attaches to the hamstrings which attach to the pelvis and low back and the effects of heels can be felt in your feet and your back.
So can you wear heels? Of course, just be sure to listen to your body when it is hurting and rotate shoe types. Women who wear heels often tend to have a tighter achilles tendon and can benefit from calf stretching to treat/prevent foot, leg and back problems.
The High Heel Stretch
Regular stretching of the plantar fascia and calves will loosen hamstrings and work to alleviate back pain from your high heels. Stretching before and after long periods in heels and sneaking in some footwork during breaks in your day.
Try this stretching routine during your next break:
- Lay a book with a one-inch spine on the floor.
- While standing, place the ball of your right foot on the book and rest your heel on the ground.
- Bend forward at the waist and try to grab the toes on the book. (If you need to bend your knees a little, that’s OK).
- Hold for 30 seconds.
- Switch feet. Repeat two to three times.
- Gradually increase the height of the book by 1-inch increments per week to a maximum of 3 inches.
How to select more comfortable options: A wedge heel or a platform sole can help to more evenly distribute weight across the foot. A thicker heel also spreads your weight more evenly and decreases the risk of spraining your ankle. Also, avoid narrow toe boxes that squeeze toes. Narrow, pointy high heels are the perfect storm for foot pain. Ideally, a pointed shoe will narrow after the toe box to give the illusion of length while providing ample space for your foot. Heels that are enclosed over the top of the foot or with ankle straps are also more effective at stabilizing the foot in the shoe while walking.
To learn more about foot health or to schedule an appointment, call Jamestown Regional Medical Center’s Clinic at (701) 952-4878.