OOH! Those Shoes are Pretty....Painful!!!

As seen at www.beautyconnexion.com

You know that feeling at the end of a long day when you finally get to take your heels off? All together now: Ahhh!! We all know that wearing heels is not good for us – our toes, ankles, knees, legs, hips and back all suffer for fashion. I wear them anyway, and I know you do too! So, what can we do about it? First, let’s find out what our favorite heels are doing to us.

The horror caused by your heels extends from your toes to your neck and shoulders! The possible ailments are many, so let’s take a look at an image to help explain some of the more common issues:

If you are like me and are going to wear them anyway, here are my top 10 tips to minimize the damage caused by your killer heels:

1.       Make sure your shoes fit before you buy them! Seems pretty simple, but most women squeeze into shoes that are at least a half size too small. Make sure you measure your feet every time you buy, as even a few extra pounds can make your shoe size increase.

2.       Wait until the afternoon or end-of-day to go shoe shopping to ensure a better fit. Your feet swell throughout the day and can cause a great change in your foot size.

3.       Invest in a shoe stretcher if your feet are different sizes (most people have different sized feet and this is normal!). Stretch the toe box of the smaller shoe to make some extra room for your larger foot.

4.       Try to stick to the same heel height across the board and avoid really high heels for day-to-day use (less than 3 inches). Varying the height of your heels can cause even more irritation to your Achilles tendon.

5.       Say it with me, ladies: PLATFORMS! These are much more supportive than stilettos and will allow you the extra height you desire while not sacrificing your body’s comfort.

6.       I have to get this in here somewhere: if you have constant knee pain, just avoid heels. Studies have shown an almost 30% increase in stress on the knee joint in heels higher than 2 inches. Knee osteoarthritis has also been linked to chronic heel wear.

7.       Get a regular pedicure to keep your toenails in good shape. Not only does it feel good (and who doesn’t need a good pampering!), but it will prevent ingrown toe nails and calluses, both caused by shoe pressure.

8.       Keep an emergency pair handy – I keep mine in my filing cabinet! An extra pair of flats or running shoes will be your savior if you need to go run an errand or are alone in your office for the afternoon.

9.       STRETCH! The muscles in the back of your calves and thighs will contract and physically shorten from chronic heel wear - this can lead to tendonitis (read: pain!) – stretch your calves twice a day (once at lunch and one at the end of your day after you remove your heels) to prevent shortening of the muscles. While you are at it, wiggle those toes around to increase the circulation to your poor little cramped up toes!

10.   If you are in chronic pain regardless, get yourself to your chiropractor. He or she will examine your lower limbs to determine if the problem is inherent. Sometimes a good pair of orthotics can help re-distribute forces and re-align stressed joints to make walking easier and keep you pain-free and looking good!

The Most Common Mechanical Disadvantage Seen in Runners is...

You guessed it – OVERPRONATION! Just after the heel strikes the ground when running/walking, the foot begins to pronate. Pronation is a movement that occurs as the weight of a runner moves from the lateral (outside) aspect of the heel to the medial aspect of the forefoot. This movement allows the foot and ankle to adapt to the terrain and absorb the impact of the footstrike. A certain amount of pronation is NECESSARY for proper running biomechanics, but too much or too little can contribute to some of the most common running injuries.

When the foot is in an overpronated position, the alignments of the three major joints of the foot are less than optimal. This misalignment cases the foot to become structurally unstable, and, in turn, the muscles, tendons and ligaments of the lower leg are forced to work harder in an attempt to stabilize the foot. This is why overpronators are more vulnerable to ankle injuries. If you are a runner with a visibly low arch, or have experienced recurrent or overuse pain/injuries, the chances are that you are overpronating.

The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.

Common Injuries Associated with Overpronation:

-Shin splints

-Plantar fasciitis

-Morton’s neuroma (interdigital neurofibroma)

-Achilles tendonitis

-Ankle sprains

-Knee injuries, hip misalignment, lower back pain

The above image demonstrates how overpronation can affect the entire body – this is not just a foot problem!

What’s the Deal with Orthotics – Can They Help?

A study conducted at the NIKE Sports Research Laboratory studied the effects of orthotics on rear foot movement in runners. Nine well-trained runners who wore orthotics were chosen as subjects. The results of the study indicated that orthotics reduced rear foot movement by roughly 1 degree – or 9% of the amount found in runners not using orthotics. The average reduction of the maximum velocity of pronation was 15%. Thus, this study indicated that custom made orthotic insoles control overpronation, which will treat and prevent many sporting injuries.

Overpronation on the right, corrected with an orthotic on the left.

Orthotics can help you with your foot problems – make sure you have them custom made by a professional that completes a foot and lower limb examination first! Orthotics work on your feet the same way that braces work on the teeth – by exerting gentle consistent pressure to bring your foot muscles and arches into proper alignment.

Your feet are the only pair you will ever have – take good care of them!