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PSA: Flats might not be better for your feet after all.
For many years, we at The Well-Heeled, have treated high heel loving women who have ditched their beloved heels for flats, in an attempt to solve their foot pain. But is this really the answer? We decode the science behind heels vs flats.
Did you know that in some cases rapid changes in heel height can worsen foot symptoms and possibly cause further injury? Constant use of high heels for ongoing periods generally causes changes within the body to compensate for the extra height of the shoe. When wearing a high heel the centre of mass moves upwards and therefore causes more instability. More locally within the body the most common change that occurs is a shortening of the gastrocnemius muscle (calf). Within the foot, soft tissue changes also occur with the extensor tendons (on top of the foot) shortening and the flexor tendons (on the bottom of the foot) lengthening to accommodate the higher pitch of the foot. The forces throughout the knee joint and lower back also change due to the higher pitch. Ongoing soft tissue imbalance may lead to degenerative changes within joints – something that we would all like to avoid!
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If you have been wearing heels for a long time and then rapidly change to flats you may find that your symptoms worsen due to any of the following:
- Your knees may be hyperextending due to shortness in the calf
- The joints in the foot are collapsing or pronating too much due to the shortness in the calf
- Your pelvic position has changed and is a little less tilted forward which may be contributing to other spinal issues or pain
Image by citizencouture.com
This is the good news – in many cases it is advantageous to wear a heel! Gastrocnemius equinus (shortness of the calf), excessively flat feet, certain ankle types and some lower back conditions may actually function better if there is a slight pitch to the shoe.
So what do we suggest? Get assessed by a podiatrist ASAP. A proper individualised treatment plan will be given and you probably won’t have to ditch the heels all together. Generally, a gradual reduction and alternation of heel heights, coupled with proper stretching and muscular conditioning is the key to avoiding complications.
E&E.
