Is wearing high heels dangerous?
- Fysiobasen
- Oct 9
- 3 min read
High heels have been a part of fashion for many years, but they have also been a subject of debate when it comes to health. Many women wear high heels for special occasions or as part of their daily outfits, but is it dangerous to wear them? While not necessarily harmful for everyone, wearing high heels too often or incorrectly can lead to a number of health problems. In this article, we explore how high heels affect the body and what health issues they may cause.
How Do High Heels Affect the Body?
High heels change the body’s natural posture and walking pattern. When wearing heels, body weight shifts forward, and you must compensate by adjusting your posture. This leads to several physiological changes and potential health concerns.
1. Altered Posture and Back Strain
Wearing heels changes the angle of the hips, which impacts the spine. This increases pressure on the lower back and neck, leading to back pain and muscle tension. Long-term use may even contribute to scoliosis (spinal curvature) or lordosis (excessive inward spinal curve).
Effect: Altered posture may cause muscle tension and long-term pain in the back and neck.
2. Increased Risk of Ankle and Foot Problems
Heels create an imbalance in the feet, forcing you to stand on a narrow point instead of distributing weight evenly. This raises the risk of ankle injuries such as sprains and fractures. High heels also compress the toes, potentially causing bursitis, hallux valgus (bunions), or neuromas (nerve-related pain in the foot).
Effect: Long-term use can cause painful and difficult-to-treat foot deformities.
3. Increased Pressure on the Knees
When wearing high heels, weight shifts forward onto the balls of the feet, placing greater stress on the knees. Over time, this can lead to knee strain, osteoarthritis, or other joint problems. Regular use accelerates wear and tear on the knee joints, reducing mobility and causing pain.
Effect: High heels may overload the knees, increasing the risk of joint inflammation and degeneration.
4. Poor Blood Circulation
Standing in heels for long periods can restrict blood flow in the legs. The unnatural foot position may cause swelling, cramps, and sometimes varicose veins. Poor circulation also reduces oxygen delivery to the legs, leading to discomfort and long-term vascular issues.
Effect: Prolonged use can result in circulation problems, including varicose veins and swelling.
5. Worsening of Existing Conditions
If you already suffer from foot or hip problems, such as plantar fasciitis (inflammation of the sole tendon), heels may worsen the condition. Wearing heels can intensify pain and delay recovery from pre-existing issues.
Effect: High heels can aggravate foot and hip problems, making treatment more complicated.
How to Reduce the Risks
Even though high heels may cause problems, there are ways to minimize risks:
1. Wear Them in Moderation
Avoid wearing high heels all day. Limit use to special occasions and try to keep wear time short. Whenever possible, take them off to let your feet rest.
Tip: Bring flat shoes to change into later in the day.
2. Choose More Ergonomic Shoes
Instead of narrow stiletto heels, choose shoes with wider heels and better arch support. Many options now combine style with comfort, reducing the risk of injuries.
Tip: Select shoes with good arch support and wider heels for better weight distribution.
3. Practice Balance and Strength Exercises
Training your foot and ankle strength lowers the risk of injuries. Exercises such as calf raises, arch strengthening, and ankle rotations help stabilize your feet.
Tip: Practice standing on one leg to improve leg stability.
4. Take Breaks and Stretch
If wearing heels for long periods, take breaks to stretch and walk around. This relieves pressure on the feet and knees.
Tip: After hours in heels, a short walk can help reduce tension in the legs and joints.
Summary
While it is possible to wear high heels without immediate health problems, prolonged use can lead to back strain, muscle tension, ankle injuries, and circulation issues. By using them in moderation, choosing ergonomic designs, and strengthening your balance and foot muscles, you can reduce the risks while still enjoying stylish footwear.
Sources
Niven L, et al. The effects of high heel wear on foot and ankle health. Journal of Orthopedic Research, 2017.
Smith R, et al. Impact of prolonged high heel use on posture and musculoskeletal pain. Journal of Physical Therapy Science, 2015.
Jones W, et al. High heels and their contribution to orthopedic problems in women. Journal of Clinical Orthopaedics, 2016.
Tuttle L, et al. Foot health, footwear, and the effect of high heels on balance and walking. American Journal of Foot and Ankle Surgery, 2018.
Brown T, et al. Postural changes caused by high heel use: Implications for long-term health. Journal of Chiropractic Medicine, 2019.9.
