The phrase “killer heels” has come to have a different meaning in my chiropractic office. With the amount of heel and arch pain, bunion formation and leg cramping that I treat due excessive wearing of heels, high heels are definitely causing some major issues.  Statistics show that high heels are one of the biggest factors leading to foot problems in women, with up to a third suffering permanent problems as a result of prolonged wear.

A few things happen when you wear heels greater than 2 inches.

First, your foot slides forward in the shoe, this can cause your toes to become compressed in an often narrow toe box and results in bunions, ingrown toenails and nerve compression. Secondly, to compensate for the forward movement of your feet, you lean backwards to redistribute your center of gravity. This will cause strain and compression on the lower back resulting in back pain or nerve compression. Lastly, chronic use of heels can lead to shortened muscles of the calf and Achilles tendon which can cause knee and/or ankle pain.

So do we throw away or heels and commit to flats for life? No way! I am a chiropractor but I am also a woman who enjoys fashion and looking good. Not to mention I know how much better my legs look in a pair of heels. Here are some tips to reduce the pain of wearing high heels.

• Choose a lower heel. Michelle Obama has done wonders for the reincarnation of a kitten heel. A heel less than two inches with a wide heel base and a thicker heel will spread the load more evenly and offer more support.

• Wear soft insoles to reduce the impact on your knees. Our office provides patients with customized orthotics. Not only are the orthotics custom to your foot but they are specifically designed for heels.

• Make sure your shoes are the right size. If to big, the foot will slide forward, putting even more pressure on the toes. Pick a shoe with a wide enough toe box to allow you to wiggle your toes comfortably.

• Wear heels on days that require limited walking or standing. I personally try to save my heels for dinner dates and church. In both cases I spend most of the time sitting.

• Alternate your shoe choice throughout the day or from one day to the next. Don’t wear your high heels all day, everyday; and wear more comfortable shoes, such as athletic or walking shoes for commuting to and from work. Wearing shoes that allow your body to move naturally during walking will minimize the stress on your feet, legs, hips and back.

6. Stretch. Take time every day to stretch your calf muscles and feet. Try standing on the edge of a step with your shoes off. With your weight on the balls of your feet and your heels extending off the edge, drop your heels down to stretch. Hold for 20 seconds. Another great exercise is taking a tennis ball and rolling it under the arch of your foot.

Happy heel wearing!!

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