6 tips to overcome foot aches when wearing long heels

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Injuries to the ankles, legs and back of high heels cannot prevent a woman from using high heels, even if it is uncomfortable to wear high heels for hours. A recent study by the University of North Carolina in Charlotte demonstrated that when you wear high heels, the ankle muscles become stronger, but over time these muscles weaken.

How can high heels hurt your feet?

“Initially, when you first wear heels, the muscles around your ankles will have to constantly contract to keep you upright and help you walk,” says Tricia Turner, Associate Professor of Kinetics and Fitness Coordinator “Over the long term, you’ll have less leg muscles to adapt to changing footwear,” said the College of Health and Human Services at the University of North Carolina, Charlotte, in a statement. Then the muscles in your lower legs have to contract less and become weaker.

Turner and her colleagues gathered data from female flight attendants to determine the strength of the ankle muscles and their balance from the time they entered school until their final years. . They found that eye damage was associated with the use of high heels, forcing the foot to stay still in a position that wasn’t natural.

When you wear sneakers or flat sole, the ankle and lower legs form a stable and stable position, so no damage will occur. When you use high heels, over time, the ligaments and nerves in the ankle become damaged, leading to complications in the lower legs and back.

How are ligaments damaged by high heels?

While Turner’s team decided to focus on ankle damage caused by using high heels, other studies have shown that wearing high heels too much leads to more damage from back to toe. legs, including cramps, muscle fatigue, joint degeneration and change in position. Unfortunately, most women in the 20th century are still defying pain in exchange for their height!

“Prolonged use of high heels will contract the hind leg muscles and lengthen the foreleg muscles. Changes in muscle length can lead to changes in muscle strength, ”added Associate Professor Turner. “High heels also alter gait, ultimately making your gait abnormal, making you move less flexible. The ankle change that loses strength in the higher muscles in the lower legs and back is effective muscle contraction. It also changes the bone quality in and around the knee, which can ultimately lead to trauma.

Should you give up high heels?

Are not! Luckily the experts don’t prohibit you from removing sexy heels, but you need to know how to avoid complications caused by long-term wearing of high heels. Dr. Nevins – a chiropractor from Hollywood, has the following recommendations:

  • It is best if it is imperative to wear high heels every day for work purposes, you should Choose shoes with heels about 3cm and with a wide heel, for better bearing. Shoes with a narrow heel will have less contact surface to withstand the force; heels 9 cm or more in height can shorten the Achilles tendons;
  • Wear soft shoes to reduce impact on your knees;
  • Make sure the shoe fits your size: if the shoe is too loose, your feet will tend to slide forward, causing your toes to suffer force more. Choose a pair of shoes that are large enough for your toes to wiggle freely!
  • Wear high heels on occasions where standing or walking is less frequent;
  • Change shoes every day or several times a day if high heels are to be worn all day. Don’t keep one shoe in place all day, bring extra comfortable shoes like sneakers or running shoes to get around and work. Wear shoes that help you walk comfortably and keep your feet, legs, hips, and back comfortably stretched.
  • If you are experiencing muscle tension, take a few minutes each day to tense the muscles of your legs and feet. Dr Nevins recommends that you practice using your feet to pick up the pencil from the floor with your toes.

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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