The Boomers Blog – Fashion Blog

 What a day.  You can’t wait to take your shoes off.  Being fashionable can be painful, if you constantly wear high heel shoes.  Beware of neuromas, bunions, “hammer toes”, heel and arch pain which can become debilitating as you decide which high heels to wear. 

 Good news ladies!  You may continue to wear high heel shoes with minimal to no foot pain if you take care of your feet.

 Your feet are engineering marvels.  They are the foundation to your body.  Problems with your feet can also affect your knees, hips and back.  Each foot is made up of three sections: forefoot, mid-foot and hind-foot.  The forefoot involves your toes.  The mid-foot is the middle section of the foot, and the hind-foot involves the ankle and heel.

 Each foot is supported by three arches.  Foot arches are the body’s springs and shock absorbers. They propel your feet and absorb body weight and impact when you walk, run or jump. Daily wearing of high heel shoes restricts your feet and the associated articulations and deforms the transverse and medial longitudinal arches.  The transverse arch runs across your the bottom of your toes, while medial longitudinal arch runs lengthwise along inside part of your foot. 

 High heel shoes change how your feet distribute body weight.  Usually, there is an increased weight distribution to the second to fourth toes which collapses the transverse arch.  Your body attempts to lift and pad the fallen transverse arch with calluses.  Other scar tissues will also form underneath the ball of your toes.   You’ll often experience pain at the bottom of the second to fourth toes after hours of wearing high heels.

 These shoes can also increase the tension in the medial longitudinal arch and concentrate abnormal impact to the ankle and heel.  Arch and heel pain can be debilitating after a full day of in high heels. 

 The narrow, toe box common to most high-heel shoes often deforms the forefoot and causes neuromas between the third and fourth toes, bunions and hallux valgus and hallux rigidus to the big toe.

There are sensible precautions that you can take which allow you to continue wearing high heels with minimal to no foot pain.  Wear heels that are two inches or less.  High heels disrupt gait and posture for the entire body. Shoes that are greater than two inches significantly influence lower extremity mechanics and gait.

Stretching the calf muscles will reduce some of the tension and tightness in the Achilles tendon and plantar fascia.  Plantar fasciitis and calcaneal bursitis are common among runway models and ballroom dancers.

If you experience pain to your heel, arch or toe, get them treated before the problems become permanent.  Conservative treatments should always be considered before any type of foot surgery.  Conservative treatments are cost effective and less complicated. 

A chiropractor who is knowledgeable in foot biomechanics and pathology can help you with your foot pain.   Chiropractic adjustments restore ankle and toe articulations that are often restricted and hindered from wearing high heels.  Mild form of hallux valgus and rigidux may be help with chiropractic adjustments.  Deep muscle and soft tissue treatments such as trigger point therapy and Active Release Technique can relief heel, arch and toe pain associated to ankle and foot joint restrictions.  Cold laser therapy not only reduces inflammation associated with neuromas, but it also relieves the burning pain.

The shape, size and arches of your feet are unique.  Once your foot pain has resolved, custom orthotics for high heel shoes should be fitted for long term care.  These customized, shoe inserts correct foot over-pronation and support the medial longitudinal arch.  The high heel orthotics also have metatarsal pads that remove unwanted pressure to your second to fourth toes by lifting and supporting the transverse arch. 

It’s ok to wear high heels. In fact, shoes with at least an inch heel are recommended for individuals with flatfeet, tight calves and arch pain. But, once the height of the heel exceeds 1.5″, the amount of force transferred to the ball of the foot increases substantially. Common problems that develop or are aggravated as a result of long term wear of high heels include bunions, hammertoes, calf contraction (which can lead to Achilles tendonitis) and ball of foot pain, including metatarsalgia, sesamoiditis and neuromas. To help avoid or minimize these problems, follow these simple steps:For everyday wear, stick with 1-1.5 inch heels. Save the 3″ and higher heels for occasional dinners and events. Don’t wear the same heels every day. Rotate your shoes, wearing different styles and different heel heights each day. Choose a wider heel with higher heels. A wider, thicker heel will add stability to the shoe and help maintain balance. For high heels, choose shoes with thicker straps. Although strappy high heels may go well with a certain outfits, the less material on the shoe, the less support you will have which can lead to problems with balance. Make sure the shoe fits well. If you have to over-tighten a strap because your foot is sliding out of the shoe, then the shoes are too big. If your toes are cramped in the shoe before standing and walking, the shoes are too small. Choose high heeled sandals with back straps. High heeled sandals without a back strap are a recipe for disaster. There is very little material to hold the foot on the shoe and the potential for a fall is much greater. Make sure the foot fits well in the heel area. In high heels, the foot will slide forward. The greater the heel height, the greater chance for the foot to slide forward. A shoe with a more narrow heel will offer a better fit at the heel. This adds stability and helps to prevent the foot from sliding forward. Avoid high heeled shoes with a steep slope. Some high heels have a sharp drop from the heel to the toe area. The steeper this slope, the less contact with the arch and the less stability and support. The more gradual the slope, the better the fit. Massage your foot after a day or evening in high heels. For arch pain, roll your foot over a frozen sports water bottle. Stretch both your foot and your calf after wearing high heels. To stretch the arch, rest your foot on the opposite knee and pull the toes back. Wear low heeled shoes around the house. Change shoes when you arrive home and spend the evening without heels on. This will allow your foot to adapt to the flat surface and help keep your calf stretched out.. Try insoles in your high heels. Research has shown that shoe inserts designed for high heeled shoes improve comfort and decrease force and pressure on the ball of the foot. Use metatarsal pads under the ball of the foot. Place a thin pad in the shoe, at the area under the ball of the foot to add cushion and shock absorption. Don’t ignore foot problems. If foot pain starts to develop, seek medical attention immediately.

Now the lightweight, massaging comfort you love about Crocs is available in the form of a stylish slingback. Teardrop cutouts decorate the toe, while the treaded sole offers grip.