Women have long made a fashion statement by donning high heels, which are often associated with confidence and elegance. But wearing high heels all the time can seriously harm your musculoskeletal system, particularly your knees, ankles, and spine. It is important to shed light on how wearing high heels frequently can exacerbate bone and joint issues. In addition to short-term discomfort, prolonged use can result in long-term joint damage and chronic pain. Women who regularly or professionally wear heels need to be mindful of these issues.

Effect of high heels on Body

Wearing high heels alters the body’s natural alignment. Because of the high heel, the wearer has to shift her weight forward and adjust her posture to stay balanced. Among other body parts, the feet, lower back, and knees are further strained by this aberrant posture.

When you wear high heels on a regular basis, the centre of gravity shifts forward. This places excessive pressure on the knee joints, especially the patellofemoral joint, which can lead to pain and discomfort over time.

Impact on Knees

The knees are crucial weight-bearing joints, and any misalignment significantly increases their strain. The quadriceps muscles have to work harder when wearing high heels, which puts undue strain on the patella and raises the risk of osteoarthritis and other disorders.

Knee pain, stiffness, and even swelling are common complaints from people who wear heels frequently. This extra strain over time may hasten cartilage deterioration and result in long-term knee problems.

Impact on Bones and Joints

High heels can have an impact on joint stability and bone structure in addition to the knees. The ankle is forced into a downward angle by the abnormal foot position, which decreases stability and raises the risk of ankle sprains and fractures. Furthermore, lumbar lordosis and other lower back strains can result from the changed posture.

Wearing heels consistently can shorten the Achilles tendon and calf muscles. This not only limits ankle flexibility but may also result in long-term pain and reduced mobility.

Long-Term Risks

Women who wear high heels a lot may experience imbalances in their musculoskeletal system. People who wear heels on a regular basis often suffer from conditions including plantar fasciitis, hammer toes, and bunions.

In addition to harming the feet, high heels also alter the body’s natural position, raising the risk of problems with the hips and spine. Comfort and style can coexist as long as certain safety measures are followed. High heels might improve your look, but they can also negatively impact your musculoskeletal health if you wear them frequently. You could enjoy fashion without sacrificing your health so that fashion makes sense and doesn’t harm.

Tips for Reducing the Risk

• Limit Heel Height: To lessen strain on the knees and spine, choose heels that are no more than 1-2 inches high.
• Alternate Footwear: To avoid overtaxing the joints, alternate between heels, supportive shoes, and flats.
• Strengthening Exercises: You may increase joint stability and lessen strain by strengthening your quadriceps, calf muscles, and core.
• Stretching Routine: The shortening effects of high heels can be countered by regularly stretching the calf muscles and Achilles tendon.
• Orthopaedic Inserts: Well-made insoles can enhance comfort and offer superior arch support.

— By Dr Abhishek Vaish, Senior Orthopedic Surgeon and Sports Injury Specialist, Indraprastha Apollo Hospital