Could it be that heels are becoming a persona non grata amongst celebrities?
Recently, Madonna bruised a bone falling off her heels, Emma Thompson took off her heels at the Golden Globes to avoid foot pain, and Camila Avles de-heeled herself at the Screen Actors Guild Awards.
So if celebrities keep tumbling when they're wearing heels (remember Jennifer Lawrence's fall last year at the Oscars?), how can the average person?
Meghan Cleary, author of "How To Be Truly Unstoppable In Your Stilettos" and the website Shoe Are You says it's possible. "You've got to be savvy about your high heels," Cleary said.
"It's all about planning," she adds. Her biggest tip: don't wear stilettos for more than an hour and bring a back up pair to wear the rest of the time.
The New York Daily News talked to foot experts about wearing heels, and taking a tumble in our footwear is not a new problem. Heels appeared as early as the Renaissance, and even back then, women who wore them had weakened Achilles tendons, shortened gastrocnemius muscles in the lower legs, and battered bones in the foot and toes.
One foot doctor even created a full-body workout designed to keep our bodies in shape for wearing stilettos (no lie!).
"You need to train the foot, ankle, and [abdominal] core," said Emily Splichal, creator of the Catwalk Confidence program.
According to Broadway choreographer Lorin Latarr, "It takes more work than you'd expect to get your body used to it."
Shop function, not fashion. The biggest women's shoe brands, like Dior and Christian Louboutin, have heels typically ranging from 3 to 5 inches. When selecting a shoe, try the "bounce back" test: put your fingers in your shoes and see if the bottoms have a strong bounce. And before you leave the store, talk those heels for a stroll on the hard wood floors.
"When you wear heels that high, you're going to pay the price for it," said Vasilios Christofilakos, an accessories design professor at the Fashion Institute of Technology.
"You just have to have some common sense when you're shopping for heels," adds Christofilakos, who has designed the RobertoVasi footwear line for men.
Even Sarah Jessica Parker, the queen of stilettos, said last year that she would have to give them up after they destroyed her feet. But for many women, you'd don't have to be that severe.
"You should only wear it when you have to," commented Dr. Louis Peterson, a Manhattan podiatrist, who said that one in six of his patients are women who have a high heel injury.
Cleary adds that if you absolutely have to wear stilettos, take time at home wearing the shoes. "You have to practice, practice, practice. Feel it out before you go out," Cleary said.
Reference: New York Daily News
If you believe have a foot problem and do not currently see a podiatrist, call one of our six locations to make an appointment.
Connecticut Foot Care Centers
Podiatrists in CT
Visit our website, like our page on Facebook, and follow our tweets on Twitter.
Showing posts with label dangers of wearing high heels. Show all posts
Showing posts with label dangers of wearing high heels. Show all posts
Sunday, January 26, 2014
Tuesday, October 30, 2012
High Heels Worth Pain For Some Women
As a model, you are asked to wear and do anything. Sometimes you're asked to wear shoes that are completely ridiculous and precariously high. Miyoshi Anderson remembers wearing 5 inch Gucci stilettos and
walking down a runway constructed of shaky tables for a Saks Fifth Avenue show. Attendees were sitting right at the tables, sipping cocktails, so models had to dodge spills. "I have had my share of pain in shoes on the runway, especially that one," said Anderson, executive director of Pittsburgh Fashion Week.
"Talk about a catwalk. I have also worn shoes that were way too small. When you are on the runway though, it's all about the performance to showcase the designer's collection. I think that adrenaline takes over, and you don't feel the pain. That is the epitome of fashion," said Anderson.
Podiatrists have been warning of the dangers of high heels and ill-fitting shoes for eons, but women are still blocking out our message. As long as high heels remain in our culture, and popular, it will be difficult to break women of the stiletto habit. Dr. Marlene Reid, one of the leading experts in women's foot health in Naperville, Il., says "There is no fighting fashion. I know that. But there are some things you can do to make your fashion days more comfortable."
She recommends changing up heel heights. "Even a half-inch difference can help, because it takes some pressure off the Achilles tendon and the ball of the foot. If you wear heels on a daily basis, your feet will suffer from it one day. I try to be realistic, but I know I can't fight fashion. Women don't want to hear, 'Don't wear heels.'"
Which is true. Tell any woman that wearing high heels, stilettos, or flip-flops will ruin their feet and you'll most likely hear "My feet are fine now." Cally Jamis-Vennare, 50, who is 5 foot 10 inches, says "I love wearing heels, and often, they come back to haunt me. I remember being in New York for business and walking all day in high-heeled boots. Afterward, I was in immense pain. I have had foot pain and back pain, but I did it in the name of fashion and would do it again, because I love the way heels look with a dress or skirt and even pants."
Women care an awful lot how much they look and want to look their best, often going beyond their health limits to achieve perfection. Sherri Lynn Dunik, 36, knows the risk of wearing high heels, but as a everyday wearer, she often tapes her toes to fit the shoes. "I did it just the other day. Especially, when I wear heels without stockings, the shoes just fit better then when you tape the toes. Afterward, my feet are swollen and sore, but I like the way I look in heels, so I live with the pain." Dunik is 5 foot 3 inches and likes having the extra 3 or 4 inches.
Felicia Jones, 23, wears heels for a different reason. "I wear heels to attract men. They sometimes get you free drinks at the bar and they make your legs look a lot nicer. I know a lot of women who wear heels even though they hurt."
Some women who used to wear sky-high heels all the time are not able to anymore. Kristin DiGiacomo, 30, wore heels often, but her feet changed when she had her son, A.J., growing a whole size. The pain goes from her toes to the balls of her feet to heels to ankles. "Trying to wear heels, sometimes even just a little kitten heel, for an extended period of time is awful. I used to be able to wear 3 to 5 inch heels, but now I feel I can't wear a heel over 1 to 2 inches. And being 5 foot 2 inches doesn't help matters because most of the time heels are necessary to add height and length... I miss being able to wear heels without pain, but so goes life and growing up."
Women do not wear heels solely to add height or to be fashionable, says Ellen Goldstein, professor of accessories design at Fashion Institute of Technology in New York. "They wear high heels to make them look sexy and for their boyfriends, husbands, and significant others. They also wear them because they make them look taller. They say the agony is totally worth it, and under certain circumstances you just put up with the pain," said Goldstein.
Dr. Greg Simunick, owner of HealthQuest Chiropractic in Pittsburgh, sees plenty of women who have put their bodies through the wringer. "Heels have been around for years, but they can cause back pain. They can also affect the calf muscles and Achilles tendonitis. The less you wear heels the better. Women are not going to stop wearing heels. My wife would never do it," said Simunick.
Dr. Marlene Reid and our doctors have the following tips for getting the best of both worlds:
"Talk about a catwalk. I have also worn shoes that were way too small. When you are on the runway though, it's all about the performance to showcase the designer's collection. I think that adrenaline takes over, and you don't feel the pain. That is the epitome of fashion," said Anderson.
Podiatrists have been warning of the dangers of high heels and ill-fitting shoes for eons, but women are still blocking out our message. As long as high heels remain in our culture, and popular, it will be difficult to break women of the stiletto habit. Dr. Marlene Reid, one of the leading experts in women's foot health in Naperville, Il., says "There is no fighting fashion. I know that. But there are some things you can do to make your fashion days more comfortable."
She recommends changing up heel heights. "Even a half-inch difference can help, because it takes some pressure off the Achilles tendon and the ball of the foot. If you wear heels on a daily basis, your feet will suffer from it one day. I try to be realistic, but I know I can't fight fashion. Women don't want to hear, 'Don't wear heels.'"
Women care an awful lot how much they look and want to look their best, often going beyond their health limits to achieve perfection. Sherri Lynn Dunik, 36, knows the risk of wearing high heels, but as a everyday wearer, she often tapes her toes to fit the shoes. "I did it just the other day. Especially, when I wear heels without stockings, the shoes just fit better then when you tape the toes. Afterward, my feet are swollen and sore, but I like the way I look in heels, so I live with the pain." Dunik is 5 foot 3 inches and likes having the extra 3 or 4 inches.
Felicia Jones, 23, wears heels for a different reason. "I wear heels to attract men. They sometimes get you free drinks at the bar and they make your legs look a lot nicer. I know a lot of women who wear heels even though they hurt."
Some women who used to wear sky-high heels all the time are not able to anymore. Kristin DiGiacomo, 30, wore heels often, but her feet changed when she had her son, A.J., growing a whole size. The pain goes from her toes to the balls of her feet to heels to ankles. "Trying to wear heels, sometimes even just a little kitten heel, for an extended period of time is awful. I used to be able to wear 3 to 5 inch heels, but now I feel I can't wear a heel over 1 to 2 inches. And being 5 foot 2 inches doesn't help matters because most of the time heels are necessary to add height and length... I miss being able to wear heels without pain, but so goes life and growing up."
Women do not wear heels solely to add height or to be fashionable, says Ellen Goldstein, professor of accessories design at Fashion Institute of Technology in New York. "They wear high heels to make them look sexy and for their boyfriends, husbands, and significant others. They also wear them because they make them look taller. They say the agony is totally worth it, and under certain circumstances you just put up with the pain," said Goldstein.
Dr. Greg Simunick, owner of HealthQuest Chiropractic in Pittsburgh, sees plenty of women who have put their bodies through the wringer. "Heels have been around for years, but they can cause back pain. They can also affect the calf muscles and Achilles tendonitis. The less you wear heels the better. Women are not going to stop wearing heels. My wife would never do it," said Simunick.
Dr. Marlene Reid and our doctors have the following tips for getting the best of both worlds:
- Buy your shoes at the end of the day when you feet are largest. Go for a walk in the store with the shoes on. If the shoes don't fit in the store, they are not going to fit when you bring them home.
- Purchase shoes with a round or square toe box, or with a faux pointed toe.
- Try kitten heels. They give added height without causing the problems stilettos do.
- Your shoes should bend at the ball of the foot, but should not twist like a ballet flat. The heel of the shoe should also be firm for support.
- Think about your day: if you are going to do a lot of walking, leave the 4 inch heels at home. However, if you are going to be sitting at a desk all day, then wear them.
- Depending on your foot type, you may not be able to wear all kinds of shoes.
Connecticut Foot Care Centers
Podiatrists in CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter.
Podiatrists in CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter.
Wednesday, June 27, 2012
Walk A Mile in My Shoes: Shoe Irritants
Since most women are slaves to fashion, paying the price to look good is very costly and painful. Shoe designers design shoes to look good, not feel good. So whether you're wearing the latest strappy sandals to kick around in, being able to customize and make your shoes more comfortable is paramount. For those professional women who have trade shows for their work or are in sales and have to stand on their feet for long periods of time on hard, non-forgiving floor surfaces, by the end of the day their feet are screaming. The ultimate goal is to wear footwear without having to bring an extra pair of flats in your bag to save your feet.
Fashion footwear that does not fit properly can result in many irritating and painful foot problems, especially for those who are on their feet for long periods of time. A shoe that is strictly worn for fashion reflects how stylish one wants to look at any cost and comfort definitely gets lost in the translation.
There are specific parts of fashion shoes that commonly cause foot problems and are notorious for driving women to the podiatrist's office for help. The parts in question are the toe box, arch, and heel counter of the shoe. A toe box that is too narrow or shallow can be a major irritant to a foot that has bunion and hammertoe deformities. The lack of adequate support in the arch in a fashion shoe leads to tired legs and feet. Women who have narrow heels are challenged to find fashion shoes that fit their feet properly.
Shoes can also cause the formation of corns on the top or between the toes, the development of thick calluses that form on the ball of the foot because of the height or slope of the shoe, and the formation of blisters because of slippage issues in the heel. Repetitive rubbing and friction is the root of the problem and when feet slide around in shoes, skin problems can occur on the tops, bottoms, and heels of the feet. Once corns and calluses form, they get thick, becoming too painful and makes walking in shoes more difficult. Making a visit to the local podiatrist is a must to solve that problem.
Shoes can also cause low back pain, calf pain, arch cramps, and muscle spasms because of the lack of arch support and the pitch of the shoe which can be very dramatic in some styles. Unfortunately, the arch of the foot was not designed to bend at such acute angles for long periods of time, making walking or standing on hard floor surfaces very challenging. The muscles in the calf and arch of the foot eventually fatigue causing them to cry for help!
It is easy to walk happily ever after because there are many over-the-counter foot products that one can buy to customize those hot, stylish, evil shoes in your shoe wardrobe and make them more comfortable to wear. To prevent irritation on the tops of your toes, line the underneath surface of the toe box with moleskin and it will reduce the friction, rubbing, and corn formation. Callus formation on the ball of the foot can be reduced by adding a thin inner sole which should provide a soft friction-free landing with every step. There are over-the-counter liquid medications that say they remove corns or calluses- however buyer beware because they can do more harm than good. These medications have strong chemicals in them that can be very caustic to the skin.
Over-the-counter arch supports that can be placed in the arch of the shoe are also helpful to prevent foot slippage, take pressure off the ball of the foot, and eliminate arch cramps and muscle spasms. They can also keep the foot more stable in a shoe by preventing the arch from collapsing.
Placing moleskin in the lining of the heel counter may also prevent blister formation. If the problem occurs because the shoe leather is not soft enough to conform to the foot, try going to a shoe repair shop and see if they can spray a solution on the leather to soften or stretch it.
Finding a pair of shoes in your wardrobe that you can wear all day without pain can be daunting, but by using these tips, you can walk pain free!
If you are suffering with foot pain and do not see a podiatrist, call one of our six offices to make an appointment.
Connecticut Foot Care Centers
Podiatrists in CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter.
Fashion footwear that does not fit properly can result in many irritating and painful foot problems, especially for those who are on their feet for long periods of time. A shoe that is strictly worn for fashion reflects how stylish one wants to look at any cost and comfort definitely gets lost in the translation.
There are specific parts of fashion shoes that commonly cause foot problems and are notorious for driving women to the podiatrist's office for help. The parts in question are the toe box, arch, and heel counter of the shoe. A toe box that is too narrow or shallow can be a major irritant to a foot that has bunion and hammertoe deformities. The lack of adequate support in the arch in a fashion shoe leads to tired legs and feet. Women who have narrow heels are challenged to find fashion shoes that fit their feet properly.
Shoes can also cause low back pain, calf pain, arch cramps, and muscle spasms because of the lack of arch support and the pitch of the shoe which can be very dramatic in some styles. Unfortunately, the arch of the foot was not designed to bend at such acute angles for long periods of time, making walking or standing on hard floor surfaces very challenging. The muscles in the calf and arch of the foot eventually fatigue causing them to cry for help!
It is easy to walk happily ever after because there are many over-the-counter foot products that one can buy to customize those hot, stylish, evil shoes in your shoe wardrobe and make them more comfortable to wear. To prevent irritation on the tops of your toes, line the underneath surface of the toe box with moleskin and it will reduce the friction, rubbing, and corn formation. Callus formation on the ball of the foot can be reduced by adding a thin inner sole which should provide a soft friction-free landing with every step. There are over-the-counter liquid medications that say they remove corns or calluses- however buyer beware because they can do more harm than good. These medications have strong chemicals in them that can be very caustic to the skin.
Over-the-counter arch supports that can be placed in the arch of the shoe are also helpful to prevent foot slippage, take pressure off the ball of the foot, and eliminate arch cramps and muscle spasms. They can also keep the foot more stable in a shoe by preventing the arch from collapsing.
Placing moleskin in the lining of the heel counter may also prevent blister formation. If the problem occurs because the shoe leather is not soft enough to conform to the foot, try going to a shoe repair shop and see if they can spray a solution on the leather to soften or stretch it.
Finding a pair of shoes in your wardrobe that you can wear all day without pain can be daunting, but by using these tips, you can walk pain free!
If you are suffering with foot pain and do not see a podiatrist, call one of our six offices to make an appointment.
Connecticut Foot Care Centers
Podiatrists in CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter.
Saturday, February 25, 2012
Walk This Way
From Prevention Magazine's March 2012 Issue
By Natalie Gingerich Mackenzie
The shoes you wear can make you feel slim, sexy, and stylish- or they can leave you winching in pain. Ever wonder how much damage you are doing when you walk to work in sky-high heels or scuff through errands in flip-flops? We wanted to find out for sure, so we took three 40-something women to a high-tech motion-analysis laboratory to test out four different types of shoes: flip-flops, high heels, dress flats, and toning sneakers. (Results were compared with our gold standard of comfort- a simple pair of running shoes.) At the lab, the women were outfitted with sensors to measure muscle and joint activity so we could see precisely what types of stress their bodies were subjected to. Read on to learn the findings and (since we know shoe choice is not always based purely on practicalities) get expert advice on how to make even those stilettos as foot-healthy and pain free as possible.
Flipping Out
They may be your favorite things to slip on as soon as the weather gets warm, but flip-flops aren't as foot healthy as you might think. Here's why:
Scrunch time. Only a thin strap and your bunched toes keep flip-flops from coming off. That constant grip makes it impossible for your arch to flex normally, which in turn compromises the way your forefoot pushes off when you step forward. Deprived of a powerful push-off, our testers compensated by using their hips, forcing their knees and hips to absorb more impact. In addition, your butt and the backs of your legs are less engaged in your stride, weakening those muscles over time, says Katy Bowman, a biomechanical scientist and the author of Every Women's Guide to Foot Pain Relief.
Short steppin'. Wearing flip-flops shortens your gait, so you can't expect to get very far very fast in them. Eventually, your shortened stride may lead to lower-body fatigue, which in turn may make you more inclined to hop in a cab or get in your car rather than hoof it, says Philip J. Vasyli, a podiatrist and founder of the orthotic company Vasyli International.
Flip-Flop Fixes
Stretch it out. To help your toes recover from the stress of being clenched, stretch the muscles along the top of the foot, says Bowman. Stand with your feet hip-width apart, then place one foot behind you, turning the tops of your toes to the floor. Try to keep both knees straight, stand tall, and don't let your ankle roll out to the side as you stretch. Start by holding the stretch for a few seconds on each side (you foot might cramp initially because it's not used to stretching this way), and work up to 60 seconds on each side.
Shop Smarter
If you can't fathom going through a flip-flop-less summer, opt for a more structured pair. Look for a contoured arch that fits to the shape of your foot (brands to buy: Chaco, Reef, Orthoheel, and Dansko, all of which have the American Podiatric Medical Association's Seal of Acceptance) rather than the flimsy corner-drugstore ones that look like they're stamped out of a piece of rubber.
The Heel Deal
There's a reason most women willingly forgo comfort to squeeze their feet into stilettos: Adding inches makes you look slimmer, accentuates calf muscles, and even lifts your backside.
But you may be doing lasting damage if you live your life in heels. A 2011 Danish study found that walking in heels can increase the risk of osteoarthritis sixfold. Here's what else we found in testing:
Tighter quads. Imagine standing on the edge of a ski slope with your toes pointing downhill. To compensate for this tipped-forward position, it's natural to bend your knees slightly and arch your back. As a result, your quads are forced to work overtime, which makes them tight and prone to injury. Walking with your knees slightly bent also puts 200% more stress on your kneecaps, which can wear away at the cartilage and increase your risk of developing arthritis, says Howard Dananberg, DPM, a podiatrist in Bedford, NH.
Screaming shins. The added height of heels puts extra strain on the shin muscles, which control the forefoot. This repetitive strain can eventually lead to painful shin splints.
Knotty calves. Heels put your calf muscles in a shortened position. Over time, this can become permanent: One study in the Journal of Experimental Biology found regular heel wearers had calf muscles that were an average of 13% shorter than those non heel wearers, making it uncomfortable for them to walk without heels because their natural stride was thrown off.
Heels Help
Stretch it out. Give your calves a good daily stretch like this one from Bowman: Stand with your feet hip-width apart and place a rolled-up towel under the ball of your right foot. Lower your right heel to the floor. Once you're comfortable here, take a small step forward with your left foot, keeping your hips square. Hold for 20 to 30 seconds and work up to 60 seconds.
Massage your shins. Relieve shin pain with a gentle self-rubdown, applying long vertical finger strokes down the front of your lower leg. Then focus on kneading the muscles horizontally, says Bowman.
Embrace the commuter shoe. Switch to low-heeled options for getting places, and save those skyscrapers for when you're mostly sitting pretty.
Shop Smarter
Feet swell over the day, so if a shoe feels slightly tight at 7AM, it'll be a vise by nightfall. Only buy shoes that are roomy enough, and consider going lower. Research shows that 2 inch heels create impact forces 4% greater than flats, while 3 inch heels boost stress by 33%.
Flat Attack
Flats sound like the healthier alternative to heels, but the truth is that even a basic ballet flat or canvas casual can be just as problematic, says Megan Leahy, DPM, a podiatrist with the Illinois Bone & Joint Institute in Chicago.
Arch enemy.Many flats lack internal support (like the kind you find in a sneaker). Without it, ligaments and tendons along the bottom of your foot can overstretch and the arch can collapse, says Marlene Reid, DPM, a podiatric surgeon in Naperville, IL. This in turn can lead to the painful foot condition plantar fasciitis- a notoriously hard-to-treat burning or aching along the bottom of the foot. Poor internal support is especially problematic if you're naturally flat-footed.
Strained soles. Many casual flats have even less interior cushioning than heels or sandals. This lack of padding can trigger pain in the heel or ball of your foot when you're walking, especially if you have high arches, says Dr. Leahy.
Flat Fixes
Give your feet a workout. To wear shoes with no built-in support, you need to strengthen the tiny foot muscles that support your arches, says Bowman. Try doing toe lifts: Raise your big toe without moving the rest of the gang. It may seem impossible at first, but it's like riding a bike, says Bowman: You just have to master the coordination. Until you get the knack, wriggle your toes and rub your foot vigorously, which will stimulate your nerve endings and help wake up your feet. Do 20 toe lifts per foot.
Stretch it out. Just as the abductor/adductor machine at the gym strengthens your outer and inner thighs, you can work your toe abductors and adductors to make the muscles of your foot stronger and more supportive. Start by interlacing your fingers with your toes to help press them apart, then spread and relax them without assistance from your hands. Hold the stretch long enough to sing the alphabet. Do this once a day (or up to 3 times if you have bunions).
Bump it up. Help strengthen the small muscles in your feet and lower legs by striding barefoot across an uneven surface such as cobblestones. This also helps stimulate the nerves in your feet. Buy a premade cobblestone mat with smooth stones already glued to it ($60, amazon.com) or find (or make) a bumpy space to walk back and forth on it in your backyard.
Add OTC insoles. If you have flat feet (your wet footprint shows the entire foot), foam or rubber insoles can help prevent your arches from collapsing. If you have high arches (you see only the heel and ball of your foot in your footprint), look for an insole with more rigid arch support.
Shop Smarter
Look for flats with an insole that curves along the same lines as your foot and arch. Then try to fold the shoe in half- it should only bend at the ball (the same place your foot naturally bends as you walk). Also avoid pairs that fold right in the middle or roll up easily.
Rocker Shocker
Shoes with rounded or "rocker" soles that purportedly increase muscle activity and boost calorie burn are big business- after all, who doesn't want to get a workout without really working out? But despite their medical provenance (rocker-bottom shoes were originally engineered to help patients with pain in the balls of their feet, says Dr. Leahy), consider the following before you get a pair as a fitness tool.
Stress case. The rigid soles prevent arches from naturally flexing. Eventually, this can cause your arches to flatten and lead to over pronation (when the feet excessively roll in while walking). The result: Your feet absorb less shock, causing your knees and back to take on extra stress.
Teeter trouble. Testers were slightly less stable in the rocker-bottom shoes. The Consumer Product Safety Commission's web site is loaded with complaints about injuries from toning shoes (including tendinitis; foot, leg, and hip pain; and even broken bones resulting from falls) and Reebok recently agreed to hand over $25 million in consumer refunds for overstating the benefits of its toning shoes.
Rocker Relief
Be inspired (but don't skip your strength workout). If these shoes help you feel more conscious of the benefits of every step you take and make you want to walk more, go for it! But don't skip proven strengtheners. The best way to tone your lower body is with strength moves such as squats and lunges, not just walking around in toning shoes.
Work your wobble muscles. Because these shoes make you unstable, they can lead to ankle injury. To strengthen the muscles around the ankle, practice standing barefoot with one leg lifted, keeping your standing knee straight, and try to minimize wobbling. Start with 30 seconds and work up to 60 seconds at a time.
Take it slow. The convex soles force you to change your natural gait, so it can take your muscles a while to get used to the movement. "At first you should not wear these shoes all day, every day," says Dr. Leahy. Start with about an hour a day and build up gradually. And listen to your body: "If you start to develop pain in your back, hips, knees, feet, or ankles, switch shoes," she adds.
Shop Smarter
If you're determined to try the rocker technology, look for a pair that actually bends at the ball of the foot. This will allow your foot to flex more naturally despite the extra thickness of the sole.
Connecticut Foot Care Centers
Podiatrists in CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter.
By Natalie Gingerich Mackenzie
The shoes you wear can make you feel slim, sexy, and stylish- or they can leave you winching in pain. Ever wonder how much damage you are doing when you walk to work in sky-high heels or scuff through errands in flip-flops? We wanted to find out for sure, so we took three 40-something women to a high-tech motion-analysis laboratory to test out four different types of shoes: flip-flops, high heels, dress flats, and toning sneakers. (Results were compared with our gold standard of comfort- a simple pair of running shoes.) At the lab, the women were outfitted with sensors to measure muscle and joint activity so we could see precisely what types of stress their bodies were subjected to. Read on to learn the findings and (since we know shoe choice is not always based purely on practicalities) get expert advice on how to make even those stilettos as foot-healthy and pain free as possible.
Flipping Out
They may be your favorite things to slip on as soon as the weather gets warm, but flip-flops aren't as foot healthy as you might think. Here's why:
Short steppin'. Wearing flip-flops shortens your gait, so you can't expect to get very far very fast in them. Eventually, your shortened stride may lead to lower-body fatigue, which in turn may make you more inclined to hop in a cab or get in your car rather than hoof it, says Philip J. Vasyli, a podiatrist and founder of the orthotic company Vasyli International.
Flip-Flop Fixes
Stretch it out. To help your toes recover from the stress of being clenched, stretch the muscles along the top of the foot, says Bowman. Stand with your feet hip-width apart, then place one foot behind you, turning the tops of your toes to the floor. Try to keep both knees straight, stand tall, and don't let your ankle roll out to the side as you stretch. Start by holding the stretch for a few seconds on each side (you foot might cramp initially because it's not used to stretching this way), and work up to 60 seconds on each side.
Shop Smarter
If you can't fathom going through a flip-flop-less summer, opt for a more structured pair. Look for a contoured arch that fits to the shape of your foot (brands to buy: Chaco, Reef, Orthoheel, and Dansko, all of which have the American Podiatric Medical Association's Seal of Acceptance) rather than the flimsy corner-drugstore ones that look like they're stamped out of a piece of rubber.
The Heel Deal
There's a reason most women willingly forgo comfort to squeeze their feet into stilettos: Adding inches makes you look slimmer, accentuates calf muscles, and even lifts your backside.
But you may be doing lasting damage if you live your life in heels. A 2011 Danish study found that walking in heels can increase the risk of osteoarthritis sixfold. Here's what else we found in testing:
Screaming shins. The added height of heels puts extra strain on the shin muscles, which control the forefoot. This repetitive strain can eventually lead to painful shin splints.
Knotty calves. Heels put your calf muscles in a shortened position. Over time, this can become permanent: One study in the Journal of Experimental Biology found regular heel wearers had calf muscles that were an average of 13% shorter than those non heel wearers, making it uncomfortable for them to walk without heels because their natural stride was thrown off.
Heels Help
Stretch it out. Give your calves a good daily stretch like this one from Bowman: Stand with your feet hip-width apart and place a rolled-up towel under the ball of your right foot. Lower your right heel to the floor. Once you're comfortable here, take a small step forward with your left foot, keeping your hips square. Hold for 20 to 30 seconds and work up to 60 seconds.
Massage your shins. Relieve shin pain with a gentle self-rubdown, applying long vertical finger strokes down the front of your lower leg. Then focus on kneading the muscles horizontally, says Bowman.
Embrace the commuter shoe. Switch to low-heeled options for getting places, and save those skyscrapers for when you're mostly sitting pretty.
Shop Smarter
Feet swell over the day, so if a shoe feels slightly tight at 7AM, it'll be a vise by nightfall. Only buy shoes that are roomy enough, and consider going lower. Research shows that 2 inch heels create impact forces 4% greater than flats, while 3 inch heels boost stress by 33%.
Flat Attack
Flats sound like the healthier alternative to heels, but the truth is that even a basic ballet flat or canvas casual can be just as problematic, says Megan Leahy, DPM, a podiatrist with the Illinois Bone & Joint Institute in Chicago.
Arch enemy.Many flats lack internal support (like the kind you find in a sneaker). Without it, ligaments and tendons along the bottom of your foot can overstretch and the arch can collapse, says Marlene Reid, DPM, a podiatric surgeon in Naperville, IL. This in turn can lead to the painful foot condition plantar fasciitis- a notoriously hard-to-treat burning or aching along the bottom of the foot. Poor internal support is especially problematic if you're naturally flat-footed.
Strained soles. Many casual flats have even less interior cushioning than heels or sandals. This lack of padding can trigger pain in the heel or ball of your foot when you're walking, especially if you have high arches, says Dr. Leahy.
Flat Fixes
Give your feet a workout. To wear shoes with no built-in support, you need to strengthen the tiny foot muscles that support your arches, says Bowman. Try doing toe lifts: Raise your big toe without moving the rest of the gang. It may seem impossible at first, but it's like riding a bike, says Bowman: You just have to master the coordination. Until you get the knack, wriggle your toes and rub your foot vigorously, which will stimulate your nerve endings and help wake up your feet. Do 20 toe lifts per foot.
Bump it up. Help strengthen the small muscles in your feet and lower legs by striding barefoot across an uneven surface such as cobblestones. This also helps stimulate the nerves in your feet. Buy a premade cobblestone mat with smooth stones already glued to it ($60, amazon.com) or find (or make) a bumpy space to walk back and forth on it in your backyard.
Add OTC insoles. If you have flat feet (your wet footprint shows the entire foot), foam or rubber insoles can help prevent your arches from collapsing. If you have high arches (you see only the heel and ball of your foot in your footprint), look for an insole with more rigid arch support.
Shop Smarter
Look for flats with an insole that curves along the same lines as your foot and arch. Then try to fold the shoe in half- it should only bend at the ball (the same place your foot naturally bends as you walk). Also avoid pairs that fold right in the middle or roll up easily.
Rocker Shocker
Shoes with rounded or "rocker" soles that purportedly increase muscle activity and boost calorie burn are big business- after all, who doesn't want to get a workout without really working out? But despite their medical provenance (rocker-bottom shoes were originally engineered to help patients with pain in the balls of their feet, says Dr. Leahy), consider the following before you get a pair as a fitness tool.
Stress case. The rigid soles prevent arches from naturally flexing. Eventually, this can cause your arches to flatten and lead to over pronation (when the feet excessively roll in while walking). The result: Your feet absorb less shock, causing your knees and back to take on extra stress.
Teeter trouble. Testers were slightly less stable in the rocker-bottom shoes. The Consumer Product Safety Commission's web site is loaded with complaints about injuries from toning shoes (including tendinitis; foot, leg, and hip pain; and even broken bones resulting from falls) and Reebok recently agreed to hand over $25 million in consumer refunds for overstating the benefits of its toning shoes.
Rocker Relief
Be inspired (but don't skip your strength workout). If these shoes help you feel more conscious of the benefits of every step you take and make you want to walk more, go for it! But don't skip proven strengtheners. The best way to tone your lower body is with strength moves such as squats and lunges, not just walking around in toning shoes.
Work your wobble muscles. Because these shoes make you unstable, they can lead to ankle injury. To strengthen the muscles around the ankle, practice standing barefoot with one leg lifted, keeping your standing knee straight, and try to minimize wobbling. Start with 30 seconds and work up to 60 seconds at a time.
Shop Smarter
If you're determined to try the rocker technology, look for a pair that actually bends at the ball of the foot. This will allow your foot to flex more naturally despite the extra thickness of the sole.
Connecticut Foot Care Centers
Podiatrists in CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter.
Subscribe to:
Posts (Atom)