What Are The 5 Biggest Mistakes When Wearing High Heels And What Can We Do To Avoid Sore Feet?

by Stephanie Yankova

Dating all the way back to the 10th century, the high heel shoes have been, and continue to be worn and loved by many! They’ve taken different shapes and forms over the years and have become a staple wardrobe piece for almost every woman. Unfortunately, the saying ‘beauty is pain’ fits the shoe perfectly here (pun intended). If you’ve ever worn a pair, you’re familiar with the damage from wearing high heels – the stiffing of your toes, the pressure on the back of the heel, ankles, knees, back – the whole shebang! Wearing high heels can definitely be considered an extreme sport if you’re judging by the foot injuries it causes. The good news is that the reason why your feet are hurting so much is probably because you’ve never been told that there is a wrong and right way to wear these shoes. Keep reading to find out what are the 5 biggest mistakes when wearing high heels.

Negative effects of wearing high heels

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Whenever we walk in high heels, our body weight gets disproportionately distributed, which causes pain not only to our feet, but also puts extra pressure to our knee joints. It’s also common to experience issues with your lower back and hips. Here’s how you can prevent all that from happening with just a few proper adjustments.

Choosing a heel that is too high – One of the biggest mistakes when wearing high heels

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When wearing high heels, regardless of the height, the shape your foot takes when you point your toes and raise your heel, shortens your Achilles tendon. This shortening is what causes the aching in your heels and arches. When you choose a heel that is above 9 cm (3.5 inches) you are putting more pressure on your sole, which can then lead to metatarsalgia – sharp pain between your arch and your toes. No, I’m not trying to make you throw away your favorite pair of stilettos. However, for health and comfort purposes, you might want to opt for a pair of shoes with a thicker heel. It allows the weight of your foot to distribute more evenly, which gives you better support and balance.

What’s my size again?

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You probably have this one pair of shoes that you’ve been wearing since college, and you don’t want to throw it away because it makes your legs look stunning! However, it’s too small and doesn’t fit you anymore. Or you, just like many other women, saw that Kate Middleton, Meghan Markle, and other celebrities wearing heels too big in order to avoid blisters, and thought to yourself ‘’If the royals are doing it, then I should, too”! I’m telling you right now – neither of those are doing your feet a favor. Wearing high heels that are too tight on your feet is guaranteed to cause the formation of blisters and hammertoe. You need to be able to wiggle your toes in your shoes under any circumstances. Same thing goes for shoes that are too large. If there is room for your foot to slide up and down, then this movement creates friction, which creates blisters and calluses.

Right size, wrong shape

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Feet vary not only in size, but also in shape. Choosing the wrong shape of shoe for our feet is one of the biggest mistakes when wearing high heels. It’s extremely important to be familiar with the shape of your soles, so that you don’t end up buying a pair of shoes that’s going to cause you pain or any lasting damage. The main thing you need to know is whether you have a flat foot or a high-arch foot. There are many over-the-counter insoles, or others that can be custom-made for the specific needs of every customer. Spoiler alert – they do work! Make sure that there is a cushion that offers your foot a good arch support and fits your foot seamlessly.

Don’t go running a marathon in heels

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Take breaks! I know that you’re a busy woman, and you have things to do and places to be, but let’s make sure you get there safe and sound. Your feet can only handle so much pressure, and it’s good to know your limits. If you’re planning on running errands in skyscraper-heels, please remember that Carrie Bradshaw is a fictional character and those scenes lasted minutes, not hours. It’s recommended that you limit your standing time on high heels over 3.5 inches to an hour. If the heel is shorter, you can allow yourself a standing time of 4 hours.

Aftercare makes all the difference

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You’ve had a long day in the office followed by a long evening of cocktails and partying with friends. You finally get back home and can’t wait to take your shoes off because your feet are hurting you so much, it feels like you’re stepping on needles. This is where a good foot massage comes to the rescue! Look into some muscle stretching techniques that can help prevent hammertoes and stress fractures. Having a foot bath in hot water is also a good way to ease your sore muscles.

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The peroneal stretch is extremely effective for people who have a flat foot or any ankle joint dysfunctions. This stretch prevents tightness through the area of your peroneal, which can affect negatively your lower leg alignment in the long run.

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