Chrissy64_uk
31-05-2010, 11:26 AM
With the release of Sex and the City 2 just around the corner The Society of Chiropodists and Podiatrists gives the following advice on how to safely wear high heels.
Wearing high heels can boost body confidence and in a season where footwear fashion is all about sky scraper heels, comfort takes a back seat for many. However, while they might look good, a recent study warns the total cost of fixing foot problems caused by wearing high heels is costing the UK £29 million a year.
Podiatrist Lorraine Jones from the Society of Chiropodists and Podiatrists (SCP) explains: “High heels are fine in moderation, but women who wear them nine-to-five are risking potential foot problems in later life which will not only cost them pain but also cash. There is no escaping that heels can help make a woman feel and look great, so it is important to know how to wear them and keep potential damage to a minimum.
The Society of Chiropodists and Podiatrists provide the following top tips to happy high-heeled feet:
* Wear backless high-heeled shoes in moderation. Backless shoes force your toes to claw as you walk, straining the muscles if worn over a long period.
* Vary your heel heights from day to day, one-day wearing low heels, and the next day slightly higher heels. Current footwear fashion is great for this – lower-shoes, wedges, and mid-heels are all on-trend so whatever heel height you opt for, you never have to feel out of vogue.
* If you want to wear a heel everyday, keep heel heights to 4cm and below.
* Gladiator shoe-boots may prove a good option for the current platform/high heel trend – wearing a shoe with a strap or lace over the instep holds the foot secure and acts a bit like a seatbelt in a car and helps stop your foot sliding forward.
* Calf stretches to counteract the shortening of the calf and help to keep feet supple; keeping a good range of movement. To stretch your calf and heel, stand facing a wall with feet hip width apart and slightly bent at the knee. Take one step forwards, and using your arms to lean against the wall, keep your leg in front bent and the leg behind straight. Both feet should be flat on the ground. Lean in towards the wall, as you do, you should feel your muscles stretching in your calf and heel. Hold and slowly return to a standing position. Do this with each leg about five times.
Foot care needs to be a regular part of your health regime – after all, one pair has to last a lifetime! For more information and advice, or to find your nearest registered podiatrist, visit www.feetforlife.org.
Common foot problems caused by wearing heels
Wearing heels can exacerbate existing foot problems, but also create new ones. Common foot problems can include the shortening and tightening of the Achilles tendon, inflammation and pain in the ball of the foot, back ache, nerve problems, corns and hammer toes. Osteoarthritis in the knees is also another condition that is made worse by the wearing of high heels over a long period of time.
Lorraine adds: “Forcing your foot into a slanted forward position means that your weight is concentrated on the ball of your foot instead of being evenly distributed across the arch of your foot. This can create a shortening in the Achilles tendon and toes will also be scrunched together and bent in an upward position. The muscles and joints in the foot are therefore naturally affected, and over time this could seriously damage the hamstring muscles in the back of your legs. It is essential that women alternate wearing high heels with lower shoes in order to minimise the risk of this happening.”
Corns
Hard corns appear as a plug of skin, usually at the top of toes and underneath toenails or at the site of a bunion. A podiatrist can remove some of the hard skin so the centre of the corn can be removed – never attempt to remove the corn yourself. For corns on the toes, small foam wedges may be used for relieving pressure on the affected part of the foot.
Rheumatoid arthritic foot
This disease, which also affects the small joints in the feet, can be made worse by wearing unsuitable shoes. It causes small, fluid-filled sacs to cover the sole of the foot and sufferers describe the pain like "walking on marbles". Massage and acupuncture can improve the symptoms.
Ingrown toenails
This problem can occur when tight-fitting shoes force the nail plate to curve around the toe and into the skin. The chances of developing an ingrown toenail are reduced if you cut your nails properly. Cut your nails straight across and do not cut too low at the edge or down the side. Cut them after a bath or shower when they are soft.
Stress fractures
Stress fractures – cracks and breaks in the foot bones - can become more common with age. A twisted or sprained ankle is also more likely to happen if you are wearing high heels. As a result of continual applied pressure to the ball of the foot, Neuroma – the thickening of a nerve – can also occur.
Wearing high heels can boost body confidence and in a season where footwear fashion is all about sky scraper heels, comfort takes a back seat for many. However, while they might look good, a recent study warns the total cost of fixing foot problems caused by wearing high heels is costing the UK £29 million a year.
Podiatrist Lorraine Jones from the Society of Chiropodists and Podiatrists (SCP) explains: “High heels are fine in moderation, but women who wear them nine-to-five are risking potential foot problems in later life which will not only cost them pain but also cash. There is no escaping that heels can help make a woman feel and look great, so it is important to know how to wear them and keep potential damage to a minimum.
The Society of Chiropodists and Podiatrists provide the following top tips to happy high-heeled feet:
* Wear backless high-heeled shoes in moderation. Backless shoes force your toes to claw as you walk, straining the muscles if worn over a long period.
* Vary your heel heights from day to day, one-day wearing low heels, and the next day slightly higher heels. Current footwear fashion is great for this – lower-shoes, wedges, and mid-heels are all on-trend so whatever heel height you opt for, you never have to feel out of vogue.
* If you want to wear a heel everyday, keep heel heights to 4cm and below.
* Gladiator shoe-boots may prove a good option for the current platform/high heel trend – wearing a shoe with a strap or lace over the instep holds the foot secure and acts a bit like a seatbelt in a car and helps stop your foot sliding forward.
* Calf stretches to counteract the shortening of the calf and help to keep feet supple; keeping a good range of movement. To stretch your calf and heel, stand facing a wall with feet hip width apart and slightly bent at the knee. Take one step forwards, and using your arms to lean against the wall, keep your leg in front bent and the leg behind straight. Both feet should be flat on the ground. Lean in towards the wall, as you do, you should feel your muscles stretching in your calf and heel. Hold and slowly return to a standing position. Do this with each leg about five times.
Foot care needs to be a regular part of your health regime – after all, one pair has to last a lifetime! For more information and advice, or to find your nearest registered podiatrist, visit www.feetforlife.org.
Common foot problems caused by wearing heels
Wearing heels can exacerbate existing foot problems, but also create new ones. Common foot problems can include the shortening and tightening of the Achilles tendon, inflammation and pain in the ball of the foot, back ache, nerve problems, corns and hammer toes. Osteoarthritis in the knees is also another condition that is made worse by the wearing of high heels over a long period of time.
Lorraine adds: “Forcing your foot into a slanted forward position means that your weight is concentrated on the ball of your foot instead of being evenly distributed across the arch of your foot. This can create a shortening in the Achilles tendon and toes will also be scrunched together and bent in an upward position. The muscles and joints in the foot are therefore naturally affected, and over time this could seriously damage the hamstring muscles in the back of your legs. It is essential that women alternate wearing high heels with lower shoes in order to minimise the risk of this happening.”
Corns
Hard corns appear as a plug of skin, usually at the top of toes and underneath toenails or at the site of a bunion. A podiatrist can remove some of the hard skin so the centre of the corn can be removed – never attempt to remove the corn yourself. For corns on the toes, small foam wedges may be used for relieving pressure on the affected part of the foot.
Rheumatoid arthritic foot
This disease, which also affects the small joints in the feet, can be made worse by wearing unsuitable shoes. It causes small, fluid-filled sacs to cover the sole of the foot and sufferers describe the pain like "walking on marbles". Massage and acupuncture can improve the symptoms.
Ingrown toenails
This problem can occur when tight-fitting shoes force the nail plate to curve around the toe and into the skin. The chances of developing an ingrown toenail are reduced if you cut your nails properly. Cut your nails straight across and do not cut too low at the edge or down the side. Cut them after a bath or shower when they are soft.
Stress fractures
Stress fractures – cracks and breaks in the foot bones - can become more common with age. A twisted or sprained ankle is also more likely to happen if you are wearing high heels. As a result of continual applied pressure to the ball of the foot, Neuroma – the thickening of a nerve – can also occur.