How To Walk In High Heels

For many, high heels are the epitome of fashion and elegance. But let’s be honest – mastering the art of walking in them can be a bit of a challenge. Here’s everything you need to know about navigating the world in stilettos and pumps with confidence and poise.

And FYI, here at HEM Ankle Rehab, we recognize that while folks may need to wear high heels from time to time, we do not recommend them as they can cause all kinds of damage to the ankles, calves and feet.

But, assuming you do wear them occasionally, here’s what you need to know :)

Is there a trick to walking in high heels?

Can high heels hurt your feet?

High heels, though stylish and sometimes essential for certain outfits or events, are not always the friendliest to our feet. Many have questioned whether these fashionable staples can indeed cause harm. The answer is yes, and the reasons are multifaceted:

1. Pressure Points: The elevated design of high heels shifts a person’s weight forward, leading to increased pressure on the balls of the feet. This heightened pressure can result in pain, inflammation, and even calluses or corns over time.
2. Toe Compression: Narrow, pointed heels can cramp and compress the toes, leading to issues like bunions (a painful bump at the base of the big toe), hammertoes (where the toe is bent in the middle joint), and overlapping or curled toes.
3. Arch Strain: Heels, especially those lacking proper arch support, can strain the foot’s arch. Continuous wearing of such heels can lead to conditions like plantar fasciitis, an inflammation of the tissue running underneath the foot.
4. Achilles Tendon Tension: Over time, frequent wearing of high heels can shorten the Achilles tendon. This shortening can lead to pain and stiffness, making it uncomfortable to walk even without heels.
5. Risk of Sprains and Fractures: Walking in heels can be a balancing act. Missteps, wobbles, or trips can lead to foot sprains or fractures. The higher the heel, the higher the risk.
6. Blisters: As with any shoe, if a high heel doesn’t fit correctly, there’s a risk of friction, leading to painful blisters. This risk is heightened if there’s added pressure from the elevation of the heel.
7. Decreased Foot Circulation: Tight-fitting heels can restrict blood circulation, leading to swelling and pain. In severe cases, it can even result in spider veins.
8. Nerve Problems: Consistently wearing very high heels can lead to a condition called Morton’s neuroma, a painful thickening of the tissue around the nerves between the third and fourth toes. Symptoms can include tingling, burning, or numbness.

It’s essential to note that while high heels can indeed cause these issues, not everyone will experience them, and severity can vary. A lot depends on the heel design, fit, frequency of wear, and individual foot anatomy.

However, being aware of these potential problems underscores the importance of choosing well-designed heels, giving your feet breaks, and listening to your body. A balance between fashion and foot health ensures you can enjoy your heels without long-term repercussions.

Can high heels hurt your calf and ankle?

While the focus is often on the potential harm they can cause to feet, the effects on the calves and ankles are just as profound. Over time, this can shorten calf muscles, making flat-footed walking a tad uncomfortable. Ankle injuries, like sprains, can also become a risk, especially with stiletto types. Want to learn more about ankle health? Check out why your ankle might be hurting or this comprehensive guide on alleviating ankle pain.

1. Altered Muscle Dynamics: With the foot elevated in a heel, calf muscles (specifically the gastrocnemius and soleus muscles) are in a shortened state. Over time, this continuous contraction can lead to a tightening or shortening of these muscles. When this happens, it may feel uncomfortable or even painful to stretch them out, such as when switching to flat shoes.
2. Strain on the Achilles Tendon: As the calf muscles are continuously contracted, the Achilles tendon – which attaches the calf muscle to the heel bone – undergoes increased tension. This prolonged stress can make the tendon stiffer and shorter, leading to discomfort and increased risk of injuries like Achilles tendonitis.
3. Ankle Instability: Walking in heels requires impeccable balance. The elevated and often narrow base of support means the ankles work overtime to stabilize the foot. This constant tension increases the risk of rolling or twisting the ankle, potentially leading to sprains or even fractures.
4. Increased Risk of Sprains: The ankle is a hinge joint, allowing up and down movement. In high heels, especially stilettos, the lateral stability of this joint is compromised. A minor misstep or walking on uneven surfaces can easily lead to a sprained ankle.
5. Chronic Ankle Issues: Repeated sprains or continuous wearing of very high heels without proper ankle support can lead to chronic ankle instability. This condition results in the frequent giving away of the ankle, pain, and swelling.
6. Altered Gait and Posture: High heels don’t just affect the feet and ankles. They change the way you walk, potentially leading to posture problems. The pelvis tends to tilt forward, increasing the curve in the lower back, which can result in back pain. As a reaction, the calves may become more engaged, leading to additional strain.
7. Circulation Concerns: Tight straps or ill-fitting heels can impede blood circulation, not just in the feet but up into the ankles and calves. Over time, this could increase the risk of varicose veins.

Given these potential issues, it’s essential for heel wearers to be proactive in their care. Regular stretching exercises for the calf muscles, strength training for ankle stability, and ensuring periodic breaks from heels can help mitigate some of these risks. And if you’re experiencing ankle discomfort or concerns, it’s worth exploring resources like HEM Ankle Rehab for guidance.

How should a beginner walk in high heels?

For beginners, start with a thicker, shorter heel. Think wedges or block heels, which offer more surface area and are thus more stable. Here are some steps for the uninitiated:

1. Posture is Key: Stand tall with your shoulders back.
2. Small Steps: Take shorter, more frequent steps rather than long strides.
3. Practice: Start on a flat surface before venturing onto slopes or stairs.
4. Grip with Toes: This might sound odd, but gripping the shoe slightly can offer more control.

Do you walk on your toes in heels?

Not exactly. While it may appear that heel-wearers are tiptoeing, the correct technique is heel-to-toe. Plant the heel down first, followed by the toe. This method provides better balance and a more graceful walk.

How do beginners walk in heels without pain?

Walking in heels without pain might sound like a dream, but it’s achievable. Here’s how:

1. Choose the Right Fit: Shoes that are too tight or too loose can cause friction and pressure points.
2. Gradual Increase: Start with lower heels and work your way up as you become more comfortable.
3. Use Inserts: Gel inserts or cushioned insoles can offer added comfort.
4. Limit Wear Time: For beginners, it’s wise not to wear heels for extended periods.

A Step Ahead with HEM Ankle Rehab

Navigating the world in heels might come with its challenges, but the rewards – confidence, style, and a touch of glamour – are well worth the effort. To ensure you’re walking healthily, consider trying HEM Ankle Rehab. The best part? You can try it for free! With the right resources and techniques, you can master the art of walking in heels in no time.