How Do High-Heeled Shoes Affect Your Back?

High heels are still one of the most popular shoe styles. Many of Dr. Karl Jawhari's patients say they like wearing heels because they give them more height, accentuate the muscles in their legs, and improve the way their bodies are positioned.
Unfortunately, high heels can put additional strain on a variety of body components. If you wear heels frequently, the tension can develop into health issues that demand a visit to our clinic.
We will go over how high heels affect the body, as well as some of the health issues that come with them, as well as some advice for wearing them safely.
 
When wearing heels, how does your body position change?
When you wear heels, your body goes through several changes:

The curve of your spine changes
The spine has a natural S-curve that works as a shock absorber, reducing the amount of stress placed on the vertebrae. Unfortunately, wearing heels can cause this S-curve to be altered, resulting in some unanticipated issues.
When you are wearing heels, your center of gravity is shifted forward. The lumbar spine flattens, causing the thoracic spine to shift posteriorly. The lower back and chest are pushed forward, while the hips are shoved out of line with the spine, to put it another way.
Most people would try to push their upper body back with their muscles to compensate for the frontal weight shift generated by wearing heels. This can put a lot of strain on the muscles and vertebrae in your back.

Bodyweight is concentrated on the balls of the feet
The feet are at a sharp angle when wearing high heels. This puts a lot of weight on the ball of the foot, which changes how pressure is distributed across the ankle and foot joints.   

Your muscles become tighter
Calf muscles tighten due to the tilted position of the feet. This is a terrific way to show off your gym-toned calves, but it can put a lot of strain on your muscles, tendons, and ligaments.
If you wear heels frequently, your calf muscles will eventually shorten. Due to the increasing stress, they are forced to carry each day, the tendons that join the muscles to the bone might also thicken.
The plantar fascia is one of the main ligaments that can be impacted. The arch of the foot is formed by this ligament. The plantar fascia attaches to the calf muscles, which in turn attach to the hamstrings. The lower back and pelvis are linked by the hamstrings.
If your feet are uncomfortable in high heels, it can cause everything from your feet to your lower back to tense. This added stress can lead to health problems over time. 

Additional pressure is placed on the knees
The knees are also put under extra strain when wearing heels. Injury is more likely, which is why high heel users with knee pain frequently visit Dr. Karl Jawhari's clinic.
What Injuries Can Occur from Wearing High Heels?
People who wear high heels regularly frequently suffer from painful ailments, prompting them to seek treatment at our chiropractic clinic. The following are the most prevalent conditions they present with:

Foraminal Stenosis
When the intervertebral foramen narrows, this is known as foraminal stenosis. The nerves that flow from your spinal cord to your limbs are protected by the intervertebral foramen, which are openings along the spine.
When an intervertebral disc slips or herniates, the holes shrink and the nerves are compressed, causing tingling, numbness, muscle weakness, spasms, and cramps.
This disorder also causes discomfort radiating from the buttocks to the legs in patients. Sciatica is frequently associated with this illness. 

Spondylolisthesis
A slipped vertebra, also known as spondylolisthesis, happens when one vertebra slips over the vertebrae below it. Because the vertebrae in the lower back are smaller, it is more prone to arise there. Misalignment of the facet joints is one of the many reasons for spondylolisthesis. 

Generalized back pain
The muscles and joints of the back are put under a lot of tension when you wear high heels. In the affected locations, this might cause discomfort and stiffness. Fortunately, soft tissue therapy from a chiropractor may frequently alleviate this problem. 

Sciatica
One of the largest nerves in the human body is the sciatic nerve. It runs from the lower back to the hips and down the legs. This nerve can be pinched or compressed, causing pain, tingling, and numbness in a variety of places. Patients who routinely wear heels are more likely to acquire this illness.   

Preventing High Heel Related Injuries
There are various techniques to lessen the impact of high heels on your body.

• Before and after wearing high shoes, stretch.
• For a few minutes, stretch the hip flexors and leg muscles.
• Foot muscles should be massaged.
• Relax the plantar fascia and loosen the hamstrings by massaging the muscles beneath the feet. A simple approach to relax your foot muscles is to roll a golf ball or tennis ball under your feet.
• Exercise will help to strengthen your ankles.
• Maintain an active lifestyle to keep your ankle joints and muscles in good shape. Yoga, running, and walking all help. If you live near a beach, barefoot walking on the sand is a terrific technique to strengthen your ankles.
• Later in the day, purchase your high heels.
• Because your feet enlarge in the afternoon, shopping for heels later in the day will help you select a pair that will fit you all day.
• The pointed toe should be avoided.
• Heels with a very narrow point-toe can be highly unpleasant on the feet, therefore stay away from them if at all feasible.
• Leather insoles are a good option.
• Leather insoles will keep your feet comfy in the heels while also reducing the possibility of slipping inside the shoe.
• Limit the height of your heels to two inches.
• A 2-inch heel puts 30 percent more pressure on the foot than a 1-inch heel, and a 3-inch heel puts 50 percent more pressure on the foot than a 1-inch heel.
• Avoid wearing heels for long periods.
• If you know you'll be on your feet for several hours, avoid wearing heels and look for opportunities to take them off throughout the day.
  

 If you need any additional information on how to incorporate these practices into your daily routine, ask us when you come to our chiropractic office.