PhysioDC

Physical Therapy

  • Home
  • About
    • Physical Therapists
      • Daniel Baumstark
      • Christopher Cousins
      • Kira Davis
      • Christina Eidi
      • Molly Horan
      • Bradley Rosenblum
      • Jahan Shiekhy
    • Treatment Philosophy
    • Patient Reviews
    • Resources
  • Services
    • Physical Therapy
    • Hand Therapy
    • Running Analysis
    • Functional Dry Needling
    • Concussion Management
    • Dance Rehabilitation
    • Custom Orthotics
    • Personal Training
  • Products
  • Media
    • Podcasts
    • Photo Gallery
    • Exercise Videos
  • Forms
  • Billing
    • Insurance
    • Payments
  • Blog
    • Select Your Body Part
  • Directions
  • Contact

Beauty is Pain: Effects of Wearing High Heels

Last updated on February 22, 2020 By Kira Davis MPT 2 Comments

woman shopping for high heeled shoes
If you’ve ever been to physical therapy, then you might have noticed that posture is often a topic of conversation… and usually it’s more about your bad posture. Posture affects things from range of motion, strength potential, and even pain. Let me demonstrate how posture can be affected by something as simple as footwear, and we’ll also look at the implications it has on our joints.

If you’ve been treated at PhysioDC, you may have heard our beloved leader, Dan Baumstark, say that you should never wear high heels. This is a touchy subject for some. For many women in corporate Washington, D.C., not wearing heels is just not an option. And for some women who think that their life is a runway show, not wearing heels is also just not an option. Lastly, if you are a man running in D.C.’s annual high heel races, well, I think you get my point.

effects of wearing high heeled shoesThe pictures to the right demonstrate a wonderful and talented therapist in athletic sneakers on one side and the same amazingly beautiful therapist in 4 inch high heels on the other side. Notice that in high heels, there is some compensation in posture due to the change in base of support. The head is now forward, the chest is forward, there is increased curvature throughout the lower back, hyperextension of the knees, a non-neutral position of the ankles, and increased pressure on the balls of the feet.

Effects of Wearing High Heels

We will look at the effects of wearing high heels, literally from head to toe.

Forward head: This posture is known to cause generalized neck pain, sensation of stiffness, decreased range of motion, headaches, jaw pain, and can even cause numbness/tingling or weakness down the arm and into the fingers by exacerbating symptoms from a disc dysfunction.

effects of wearing high heelsForward chest: The forward/lifted chest is a compensatory movement to help keep balance. Anatomically, the thoracic spine is actually increasing extension, which can cause muscle tightness and pain.

Increased low back curvature: This is an extension of the forward lifted chest. The buttocks shoot backwards, causing some shortness of the hip flexors and some back muscles. This posture is known to cause generalized low back pain, sensation of stiffness, decreased range of motion in the back and hips, and numbness/tingling and weakness in the legs down to the feet due to possible exacerbation of a disc dysfunction.

Hyperextended knees: This posture tends to happen as a result from increased low back curvature. With hyperextended knees, one can expect generalized achiness from stress on knee ligaments, pain in the kneecaps (patellae) particularly with walking up/down stairs or squatting functions.

Non-neutral ankle:
The ankle is now resting in what is called plantar flexion. While this is a normal movement position for the ankle, it is not normal for resting there. This is an open packed position, which basically means that it is where the ankle is least stable. There is increased lateral movement in the ankle here, which can increase the risk of spraining the ankle. This position also maintains shortness of the calf muscles and that shortness can cause cramping, weakness, plantar fasciitis (foot pain), and even an Achilles tendonitis or eventually an Achilles tear.

Weight on the balls of the foot: The position of the toes being extended is necessary with the ankle being in plantar flexion. This position causes pain, as full body weight is now less dispersed throughout the foot, and can also be the cause of painful and unsightly bunions.

Benefits of Wearing High Heels

Now that I have gone through all the awful things that happen when you wear heels, let’s talk about the good things.

You have:

  • increased height,
  • appearance of longer legs
  • increased sashay in your step (because the bad posture is making your hips sway from side to side too much, but it’s still cute)

Wearing Heels Responsibly

Because high heels are often times a necessary evil, let’s learn how to wear heels responsibly.

1. Pick the shoe that is right for you.

Figure out if you have a wide or narrow foot. Don’t try to stick your double wide into a narrow pointy toe boxed stiletto. Stick with a wider toe box.

2. Know your limitations.

If you have weak ankles, maybe go for a kitten heel before you go skyscraper high. Also, a chunkier heel will give you a bit more support. A stiletto heel has such a narrow base of support that if you have weak ankles, you had better get acquainted with the pavement, because you may end up there soon. Yes, stilettos are cute and sexy and sassy, but it’s not cute if you look like a baby giraffe trying to walk down the street for the first time, because you are weebling and wobbling all over the place.

3. Prepare yourself.

Wearing a fierce pair of five inch Christian Louboutin heels could be looked at like a marathon. You don’t wake up one day and decide to get off your couch and run 26.2 miles. You train for that. Well, it’s the same thing here. Start small and work your way up if that is what you really want. Strengthen your ankles by doing lateral ranges of motion using resistance bands and/or do balance activities on unstable surfaces like a BOSU.

Conclusion

Hopefully you have been enlightened and will make better choices. If you prepare and choose the right shoe for you, beauty does not have to be painful. But if you don’t, you may call PhysioDC between 9 am and 6 pm to schedule an appointment for when you start complaining about the pain that you are inflicting on yourself.

Image credit: Top © Yuri Arcurs/Fotolia.

Filed Under: Featured, Injury Prevention Tagged With: Ankle & Foot, Hip, Knee, Leg, Lower Back, Neck & Head, Upper Back



Additional Articles

man sitting at table looking at laptop experiencing neck pain
Ten Common Ways To Strain Your Neck
obese man
How Obesity Affects Your Joints
lady holding hand with painful fingers
Why Is My Index Finger Numb?

woman at work desk cracking her neck
Is It Safe to Crack My Neck?
Should I Use Ice or Should I Use Heat?
woman exhibiting hypermobility with her knees
More Signs of Hypermobility

About Kira Davis MPT

Kira Davis has been practicing as a licensed physical therapist (license #PT870656) in the outpatient orthopedic setting since 2006 in the metropolitan Washington, DC area. She received her Masters of Physical therapy in 2005 from Howard University and her Bachelor of Science with a concentration in the Pre-Physical Therapy program in 2003 from Howard University. She has experience addressing many types of sports injuries and is herself an avid soccer player. Trained in classical dance since the age of 3 and an active dance student, she strives to be one of the area's elite physical therapists for the dance community.

FTC Compliance Disclaimer: PhysioDC.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.

physical therapist recommended products

Discussion

  1. Jen says

    November 9, 2017 at 11:12 am

    Hi, can you recommend business flats that are comfortable and supportive? I’ve been searching for such a brand for years without much luck.

    Reply
    • Dan Baumstark, MSPT, CHT says

      November 9, 2017 at 12:34 pm

      Dansko’s are great, but they are clinical and a bit ugly I have been told. Some PT’s have said good things about “Franco Sardo” (not sure if that is the right spelling)? They tend to have more accommodative toe boxes and some of them have good support.

      Reply

Ask a Physical Therapist a Question Cancel reply

Your email address will not be published. Required fields are marked *

Disclaimer: By clicking on the I Agree button below, the individual posting a question fully understands that any response to the question is merely the opinion of the physical therapist and should not be taken as a prescribed course of action. Any advice given by the therapist must be cleared with the treating physician involved in direct patient care. The person posing the question absolves the responder of any liability in regards to opinions given.

5 × 3 =

Contact PhysioDC

Office: 202-223-8500
Fax: 202-379-9299
Email Us
Listen to Our Podcast

Physical Therapy Office Location

1001 Connecticut Avenue NW, Suite 330
Washington, DC 20036

Click here for directions

Offering the Following Services

  • Physical Therapy
  • Hand Therapy
  • Running Analysis
  • Functional Dry Needling
  • Concussion Management
  • Dance Rehabilitation
  • Custom Orthotics

Select Your Body Part

Click the image below to try our Select Your Body Part tool to read articles relevant to you.

Most Popular Articles

  • 1. Why Won’t My Elbow Straighten?
  • 2. When Can I Start Working Out After Shoulder Surgery?
  • 3. Managing Expectations When Recovering from Labral Repair
  • 4. Shoulder Surgery: When Can I Get Rid of My Shoulder Sling?
  • 5. Why Are My Ring Finger & Pinky Finger Numb?
  • 6. Two Long-Term Effects of Ankle Sprains
  • 7. Post-Surgical Ankle Boot? Please Get a Lift For Your Other Shoe!
  • 8. How to Sleep Comfortably after Shoulder Surgery
  • 9. Physical Therapist Reviews Shaun T’s Insanity Routine
  • 10. Do Your Ribs Move?
  • 11. Hip Labral Repair Rehabilitation: What To Expect
  • 12. Why Should I Stretch My Back on a Foam Roll?
  • 13. Physical Therapist CEUs (Continuing Education Units)

Recent Posts

  • Ten Common Ways To Strain Your Neck
  • Swan Neck Deformity of the Finger
  • Pride and Exercise
  • Can You Do This Simple Exercise?
  • Five Holistic Strategies for Managing Pain
  • The Healthcare Plight of the Working Dancer
  • How Long Will It Take Me To Recover From Surgery?
  • Right Side Dominant?
  • Getting en Pointe: For the Progressing Dancer
  • Ruling Out Alternative Causes Of Spinal Pain

Join the Discussion

  • Nikolai Wyman-Beauregard on Experiencing Stiff Hands?
  • Anna on Getting en Pointe: For the Progressing Dancer
  • Barbara on Why Won’t My Finger Straighten?
  • Karo on I Can’t Open My Hand All the Way: A Look at Dupuytren’s Disease
  • Jimmy on Low Back Problems Can Be a Real Pain in the Butt
  • Cathrine Katsigianni on Floor Barre Practice for Dancers
  • Cathy Freeland on Should I Use Ice or Should I Use Heat?
  • Dan Baumstark, MSPT, CHT on Can You Balance on One Leg?
  • Dan Baumstark, MSPT, CHT on Microfracture Knee Surgery Rehabilitation
  • Dan Baumstark, MSPT, CHT on Review of Specialized Sleeping Pillow

PhysioDC Address

1001 Connecticut Avenue NW, Suite 330
Washington, DC 20036
Entrance on K Street

Find us on Google Maps

Office Hours

Monday-Thursday    7:30 AM - 5:00 PM
Friday 7:30 AM - 3:00 PM

Contact PhysioDC

Office: 202-223-8500
Fax: 202-379-9299

Email Us through our online contact form.

Copyright © 2023 Washington PhysioDC, LLC · Sitemap · Privacy Policy · Disclaimer
PhysioDC is a unique, physical therapist owned & operated rehabilitation clinic conveniently located in downtown Washington, D.C.

Resources · Recommended Products · Exercise Videos · Podcasts · Photo Gallery

DISCLAIMER: The information on this site is for Educational Purposes Only and is not designed to diagnose, treat, mitigate, prevent or cure any health conditions. The U.S. Food and Drug Administration has not evaluated statements about these health topics or any suggested product compositions. Answers to questions submitted are merely the opinion of the physical therapist and should not be taken as a prescribed course of action. Any advice given by the therapist must be cleared with the treating physician involved in direct patient care. The person posing the question absolves the responder of any liability in regards to opinions given. PhysioDC insists that all patients receive approval from a prescribing physician prior to starting a structured exercise program involving any of the exercises included on this site. PhysioDC.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.