High-heeled Shoes:Complete Guide


What are high heels?

A high heel is a high-heeled shoe that was used as a men’s heightening shoe in the 17th century. High heels can easily lead to a variety of joint diseases.

High heels come in many different styles.

More wear, more injuries, less wear and less pain, ladies and sisters, please use your chips carefully, take a proper rest, and spare your beautiful legs a life! 73% of American women already suffer from a condition associated with high heels.

When wearing high-heeled shoes, due to the effect of gravity and the increase of the slope of the shoes, the toes are squeezed into the narrow and small toes, and the distal toes deviate from the axis of the inner side and shift to the outer side, which will induce the formation of bunions or big foot bones. .

Putting on high heels, after the heel is raised, the center of gravity of the body moves forward, and the back muscles of the calf are often stretched to overcome the center of gravity, just like the long-term tension of the rubber band will loosen, the long-term tension of the back muscles will lead to relaxation. “Posterior tibialis muscle dysfunction”, which leads to the relaxation of the tendons that maintain the arch bridge position of the sole of the foot. Over time, the arch bridge position loses support and collapses, resulting in flat feet.

In fact, when Western high-heeled shoes first appeared, there was also a saying that it was convenient for people to fasten their stirrups when riding. It was not until the end of the 16th century that high heels became a fashion item for the nobility. Some men with short stature began to use high heels to make themselves look taller. Thicken the heel of the high-heeled shoes and lower the height appropriately, it becomes the daily high-heeled shoes for men.

The most famous of them is the diminutive Louis XIV. In order to make himself appear taller, more powerful, more confident and more authoritative, he asked the shoemaker to install 4-inch high heels on his shoes, and Paint the heel red to show its dignity. Some women don’t know how to wear high-heeled shoes, and they don’t appear to be pompous when they wear high-heeled shoes. Instead, they appear timid, limping when walking, and some even stomping and dragging their shoes.

In addition to various leathers, in pursuit of the elegance and luxury of high-heeled shoes, people use expensive metals and jewelry on the fabric of high-heeled shoes. Cinderella’s crystal slipper falls into this category!

Stories about high heels

A Venetian merchant in the 5th century married a beautiful and charming woman. The merchant often had to go out to do business, and he was very distressed that his wife would go out to be romantic. One rainy day, he was walking down the street with a lot of mud on the heels of his shoes, making it difficult for him to walk. The businessman was inspired by this and immediately asked someone to make a pair of shoes with high heels. Because Venice is a city of water, and boats are the main means of transportation, the merchants believed that the wife could not walk on the springboard in high heels, so she could be trapped at home. Unexpectedly, his wife put on these shoes and felt very novel, so she was accompanied by servants, got on and off the boat, and played around.

Another is that King Louis XIV of France specially made high-heeled shoes to raise the height of the king. According to the current saying, he is short in stature and belongs to the “third-class disability”.

(The legend that high heels were invented by Louis XIV should be unreliable. Louis XIV was born in 1638, and in the oil painting on canvas “Charles I Hunting” completed by Van Dyck in 1635, Charles I’s feet already wearing high heels.)

The history of Chinese high heels

China had high-heeled shoes in the Zhou Dynasty. According to relevant records, more than 2,200 years ago, the ceremonial shoes worn by women in the Zhou Dynasty were shoes with round toes and high soles, which are called “ancient high-heeled shoes.”

In “Yutai New Song”, there is a poem “He Hsiangdong Wang Mingshi Yue Qingcheng”: “Walking high and suspicious, and chasing the wind.” It is written very vividly, and the “high heels” are quite high, otherwise, How can it make people look like they are on a step without lifting their feet? This is the situation of women wearing shoes in the Liang Dynasty more than 1,500 years ago.

There were also “high heels” in the Tang and Song Dynasties. Song Dynasty calligrapher Mi Fu wrote in the postscript to “The Legacy of Empress Tang Wende” that the shoes of Empress Changsun in Tang Dynasty were “woven with red feathers, decorated with gold leaves on the front and back, long feet, and three inches from the bottom.” “High-heeled shoes” are more than three inches high at the bottom and narrow at the bottom. People at that time gave such shoes a very poetic name called “Wanxia”, which means that the bottom of the shoes is slowly falling, high and dangerous.

This kind of shoes is suitable for “women who are short”, and is very popular among court ladies and ladies. ——The popular women’s wedge shoes today are similar to this kind of high-soled shoes called “evening”. The soles of the feet are like stepping on a brick, which makes people feel heavy visually. However, the female “gained” nearly 10 centimeters as a result. And those shoes that are not high-soled were collectively referred to as “far travel shoes” at that time, which were equivalent to sports shoes.

It can be seen that the height of the bottom of women’s shoes in the Ming Dynasty is not only to increase the beauty.

In the 15th century, during the Ming Dynasty in China, it was a new women’s shoe in the Ming Dynasty. The back of the sole was equipped with a long rounded heel of 4 cm to 5 cm high, and it was wrapped in silk. The high-heeled shoes with pointed feet and crested heads unearthed in Dingling, Beijing, are very elaborate. High-soled shoes with pointed and cocked heads were unearthed in Dingling, Beijing. The shoes are 12 cm long, 7 cm long, 5 cm wide and 4.5 cm high.

An Italian shoemaker in the 15th century invented the high-heeled shoe, initially to overcome the problem of walking caused by muddy roads on rainy days, and the results were surprisingly good. But after his weight put on high heels, he walked for a while, and then he couldn’t walk, and after the man put on high heels, it was a bit funny and looked very ugly, so he had to put it away. But on a rainy day, his wife was going to visit her sick father. The shoemaker had an idea and let his wife put on those high heels. Although they were a bit big, they were enough to tie a rope on them.

Since then, the height and width of heels have changed from time to time, but the craze for high heels has never faded. Because “shoes share experiences with women. No matter what stage of life you are in, whether you are fat or thin, shoes will always be with you.”

By the 18th century high heels began to become an important element of men’s and women’s fashion. At this time, the high-heeled shoes were 3 inches high, and the shoes were quite slender. The shoe-making skills of the time could only create a style of high-heeled shoes.

From the end of the 18th century, people began to try to make more slender heels, but unfortunately the support was not enough. Only the top of the heel was widened to connect the sole. In the late 19th century, the height of high-heeled shoes gradually fell, and ribbons and shoes were added instead. Shoes with bows.

The lovely MaryJane shoes were first introduced in the 20th century. This style was popular for 50 years in the 20th century. At that time, the shoemaking technology was quite mature. It was popular to make shoes with different materials such as satin, silk and leather. Also more diverse.

high heels culture

The pursuit of beauty is a human instinct, and the pursuit of fashion and imitation of those they envy is also the nature of many people. Since ancient times, there has been a saying that Dongshi acts like a handan and learns to walk. Women who lack aristocratic material foundation will undoubtedly have different degrees of pain according to their living environment when wearing high heels.

High heels are not just an external clothing choice, high heels have a language of their own, and high heels are a culture in themselves.

The development of high heels


20’s: Sandals combined with high heels
Women had a newer and more open attitude towards clothing, and moral codes were a little looser.

30s-40s: Open toes considered indecent
During the period, trend magazines once spurned this brand-new shoe style, believing that the open-toed and open-heeled heels lacked self-cultivation in public.

1950s to Present: The Metamorphosis of High Heels
The most important period in the history of high-heeled shoes, the early high-heeled shoes were limited by shoe-making technology and materials, and the heel could only be formed into a funnel shape, that is, the heel began to narrow from the sole, and then expanded to the bottom.

Although the heel can be developed into a straight line later, it still lacks the beauty of the line. It wasn’t until the 1950s that stud technology revolutionized high heels that designers were able to design the slender heels that today’s ladies love and hate.

Japanese women own 12.6 pairs of all kinds of shoes per capita (excluding used shoes and outdated shoes that are not often worn), ranking second in developed countries after French women. However, according to a survey of more than 600 young women aged 25-37 by a shoe factory in Tokyo and Osaka, as many as 80% of the respondents complained that although they owned a lot of shoes, most of them did not fit their feet, and 25 of them % of people have foot problems such as deformed toes or inflammation as a result. In view of this, a peculiar profession-shoe selector came into being in large and small shoe stores in Japan, and 1,500 people in the country have obtained “qualification certificates”.

The job of the shoe selector is: according to the shape and size of the customer’s feet and the overall temperament of the person, to help customers choose the most suitable shoes, and to provide customers with consulting services about shoes. The Japan Footwear Research Institute has also established an evaluation system for shoe selection personnel. Generally speaking, to obtain a primary professional title, it takes more than 3 years of working experience and mastery of various knowledge about shoes, feet and foot diseases.

In the senior professional title exam, experts hired from the United Kingdom and France are the examiners. The assessment methods are divided into two types: written test and operation. It is said that less than 20% of the candidates who pass the test are lucky enough to pass, which shows that the difficulty is not small.

Pointed-toe high-heeled shoes became popular in the late 1980s, and the most popular attire for Japanese female college students at graduation ceremonies was high-end designer fashion, culottes and colorful high-heeled leather shoes. The younger generation in Japan is in a trend of “returning to tradition”, so more and more female college students actually put on kimonos and slippers at the solemn graduation ceremony! In addition, in Japanese kindergartens, children (especially girls) also wear straw sandals and clogs in accordance with the regulations.

I got used to it, and the test confirmed that people who wear straw sandals or clogs are not easy to catch a cold, not easy to get athlete’s foot, not easy to become flat feet, and not easy to foot fatigue. There are also humorous predictions: Geta will once again become the favorite shoes of Japanese fashionable women!

aristocratic symbol

Wearing high heels is doomed to be unable to go fast, which requires the wearer to live a comfortable and comfortable life.

Many women complain that high heels are against high heels. Their main reason is: high heels are a form of foot abuse. Wearing high heels will make the feet very uncomfortable, even painful, and easy to fall. Just imagine wearing high heels and only jogging on a very flat road, how can you get foot pain? Generally, the heel is higher than 6 cm, and it is called high heel. High heels are slender and reflect the temperament.

add charm

As long as she is not too tall (more than 1.75 meters, wearing high heels will be more than 1.85 meters, too exaggerated, losing the beauty), she can choose to wear high heels of 10 to 16 cm according to her height, more than 1.70 meters You can also choose at least 5 to 10 cm high heels.

Requirements for wearing high heels:

1. The most basic requirements: the shoes must fit well, neither too big nor too small! Don’t be swayed by the salesperson’s rhetoric.
2. The larger the heel, the higher the sense of security to wear; on the contrary, the narrower the heel, the more difficult it is to walk; therefore, the heel may be as high as possible, but in fact, if the heel is wider, it will be easier to grasp.
3. Don’t wear slippery socks, or even socks, because the toes must be able to make reliable contact with the sole, so you can walk in high heels!
5. Be careful to plan the time you wear high heels, and try to minimize long activities in high heels! At the same time try to carry a pair of flat shoes as a backup!
6. Prevention is better than cure. If you know you are going to wear high heels for a long time, just bring a muscle massage cream!
7. Avoid uneven roads; try to take the elevator instead of stairs for the shortest distance!
8. Walk side by side with your close friend, she/he can be your fallback!
9. The ideal way is to just stand still! Reduce the chance of slipping – so don’t chase the bus in high heels!
10. Don’t complain. If you choose to wear high heels, you must accept the harm caused by high heels. No one will sympathize with you!
11. Choose shoes with soles that match the curvature of your feet. There should be a gap of 2 to 3 cm between the front of the toe and the top of the shoe, the heel should not be too small, and the toe should be loose. The height of the heel should not exceed 5 cm.
12. In this way, uneven pressure distribution can be avoided, so as to improve the edema of the legs and feet, promote blood circulation, and stay away from leg soreness.
13. High-heeled shoes should pay attention to occasions. Don’t wear them in crowded cars or on uneven roads. It is not advisable to jog or run fast, nor to climb up hills. Usually do not always wear high heels of the same height, so as to avoid frequent squeezing of the same part of the foot.
14. When walking in high heels, you should pay attention to rest. You can lift your toes and move your calves. Toenails should not be too short to prevent paronychia.

Tips for wearing high heels

1. Often wear 4-6 cm high heels, the biggest trouble is that it will increase the pressure on your back and cause soreness.

Solution: It is recommended that you change to a softer mattress when you sleep to reduce back pressure. In addition, when the back muscles are stiff, the cold air is more likely to invade the bladder meridian that runs through the back, so you will feel cold in your hands and feet, and your immunity will be lowered. Experts advise you not to wear backless clothes to avoid cold back!

2. When the height of high-heeled shoes rises to 6-8 cm, your body’s center of gravity will naturally move up when walking. A study found that if you walk for 2 hours in 7 cm high heels, the stiffness of the neck will increase by 22%. Health experts usually do not recommend that OLs who face the computer for a long time wear 6-8 cm high heels, which will only make your neck stiff. more and more tired!

Solution: It is recommended that you take off your high heels every 2 hours, let your feet rest for 15 minutes, and do some moderate foot massage, focusing on the one located in the front 1/3 of the sole of the foot that can relieve muscle tension. Wellspring Cave. In addition, if your heel height is between 6-8 cm, do not wear heavy necklaces, so as to avoid excessive pressure on the neck.

3. If the heel is more than 8 cm, your body’s center of gravity will continue to move up when walking. Medical experts from Temple University in the United States have found that women who often wear high heels of more than 8 cm often have nervous headaches and eye pains. Retinal pressure can be 25% higher than average.

Solution: If you really like this feeling of being on top, it is recommended that you eat more green vegetables rich in vitamin A to provide sufficient nourishment for the retina, so as to avoid sudden loss of vision after heavy work. In addition, do not wear contact lenses while wearing high-heeled shoes to avoid neuropathic eye pain.

4. A pair of slender high-heeled shoes can indeed add a lot of femininity to you, but a health expert from the University of New England in Australia pointed out that often wearing high-heeled shoes with pointed heels will make women lose their sense of balance, and the possibility of motion sickness and airsickness will also be great. increase.

If you wear high-heeled shoes more than 3 times a week, it is recommended that you do the “finger exercise exercises” recommended by health experts 1-2 times a day, which can effectively improve the concentration of cerebellar nerve cells and give you a strong balance ability.

“Finger exercises” method: rub both hands together, when the left hand rubs the right hand upward, the knuckles of the left palm hold the right finger, and the right finger is kept straight for 5-6 seconds; similarly, when the right hand rubs the left hand upward, the right finger Hold the left finger with the palm knuckles and keep the right finger straight for 5-6 seconds. Follow this action and repeat rubbing your palms and fingers 30 times, every morning and evening.

5. Square heels and wedge heels have a relatively small impact on health. They can help the body maintain a certain balance and will not make you feel dizzy due to high-intensity work. Square heels and wedge heels are heavier and will put more pressure on the feet. Often wearing them will make your lower limbs swollen and fat!

Solution: It is recommended that you tap the meridians of the legs a lot, focusing on the gallbladder meridian located on the outer side of the thigh and the bladder meridian located on the calf, 2-3 times a day, until it is slightly painful and sweaty. Frequent tapping on the meridians of the legs can speed up the metabolism of fat in the lower extremities and help you expel toxins from your legs!

Pregnant women should not wear high heels

In addition, high-heeled shoes with a suitable height (2 to 3 cm are suitable), and the shape of the soles are also in line with the arches of normal people, so that the soles of the feet can be evenly stressed, and you will not feel very tired whether you are standing or walking. People with flat feet can also wear high heels for orthopedics. However, after a woman becomes pregnant, her physical condition changes, her belly grows day by day, her weight increases, her body’s center of gravity moves forward, and her lower back muscles and feet are more burdened when standing or walking. Wearing high-heeled shoes will make her body stand upright. Unsteady, due to the weight of the body and the burden on the feet, walking or standing will make the feet feel difficult.

Therefore, pregnant women should no longer wear high heels. In addition, the venous return of the lower extremities of pregnant women is often affected to a certain extent. When standing for too long or walking a long distance, the feet are often swollen to varying degrees. At this time, wearing high-heeled shoes is not conducive to the blood circulation of the lower extremities due to the hard soles and uppers.

Pregnant women are best to wear soft-soled cloth shoes and travel shoes. These shoes have good flexibility and flexibility, as well as a certain elasticity, which can change with the shape of the feet, so they are comfortable to wear and light to walk, which can reduce the physical burden of pregnant women. , and can prevent unsafe factors such as falls.

Maternity should not wear high heels:

After putting on high-heeled shoes, people naturally move their center of gravity forward, keep their head up, chest and waist up, they look very energetic, and they become more and more confident in the crowd. However, due to the forward tilt of the pelvis and the backward tilt of the waist, the negative gravity curve of the human body is greatly changed. Excessive back extension of the waist, contraction of the back muscles and tightness, and the lumbar facet joints and joint capsules are in a tense state. In the long run, the joint capsule and low back muscles are prone to occur. Strain, causing back pain. The muscles in the legs, perineum and lower abdomen are in a tense state, which affects the blood circulation of the pelvis and can also cause pain in the lumbosacral region.
During the confinement period, women can prepare a pair of comfortable flat shoes, preferably cloth shoes or slippers.

Maiden girls should not wear high heels

As we all know, girls are in the puberty stage, and their foot bones, spine, and pelvis are not fully developed, and they are easily bent and deformed under the action of external forces. High heels will become an external force. Not only that, but high heels will also affect future fertility. Because wearing high-heeled shoes, the body must lean forward, which increases the pressure on the pelvis, and the sides of the pelvis are forced to retract inward, which will inevitably cause the pelvic entrance to be narrow. Therefore, if a girl wears high heels all the time, it may be difficult to give birth after marriage. If such a case is encountered in the obstetrics and gynecology clinic, a caesarean section has to be adopted, which will bring more pain and trouble to the mother.

In addition, the center of gravity of the person wearing high-heeled shoes moves forward, and the body weight will be too concentrated on the forefoot, and the phalanges will be overburdened and thickened, which not only affects the flexibility of the joints, but may also cause fractures of the phalanges. Also, if girls wear high heels for a long time, they may suffer from flat feet or spastic foot pain, and even cannot walk.

From a biomechanical point of view, it is best for girls to wear wedges.

Health hazards of wearing high heels:

1. Flat feet
Wearing high-heeled shoes for a long time, because the power of the body is concentrated in some parts of the sole of the foot, instead of being equally divided into the entire sole of the foot, the poor walking posture causes foot muscle weakness, and then develops into spastic flat feet; when walking daily, the human body relies on the big toe. The root, the base of the little toe and the heel support the body weight. When wearing high heels, the body weight is basically transferred to the forefoot, which is easy to cause the forefoot to widen and the thumb to bend to the outside, resulting in “thumb valgus”. The tendons will be pulled, and over time, the tendons will relax, the arch bridge will lose its support and collapse, and the original arch of the foot will collapse or disappear, forming a flat foot.

2. Paronychia
If the toenail is squeezed and injured by repeated external force, it is easy to cause ingrown nails and bacterial infection and cause paronychia. Wearing high heels for long periods of time can “invite” onychomycosis through excessive squeezing, friction and compression of the toes by the shoes. Studies have shown that wearing high heels is directly proportional to the prevalence of onychomycosis, especially damage to the little toe and big toe. In addition, wearing narrow, high-heeled shoes increases the pressure and friction on the forefoot, which is easy to cause corns and calluses.

3. toe deformation
Long-term wearing of high heels can also lead to toe deformation, often manifested as hammer toe, bunion, hallux valgus, little toe varus and other symptoms. Because the bones of the phalangeal joint bulge inward, wearing pointed high-heeled shoes for a long time will put pressure on the bones of the forefoot, affecting the muscles attached to the big toe, causing the big toe to move in the direction of the rest of the toes. If women wear high-heeled shoes without laces, and the shoes are relatively small, it is more likely to lead to the phenomenon of thumb valgus or deformation of the little toe caused by squeezing the toes of the foot.

4. Knee Arthritis
Dr. Chen Qun told reporters that according to a British scholar’s study on the relationship between knee arthritis and high-heeled shoes, it was found that the forces on the hip, knee, and ankle joints are completely different when wearing high-heeled shoes and walking barefoot. Often wearing high-heeled shoes will significantly change the ankle joint. For normal function, the body must be compensated by the hip and knee joints to maintain gait stability when walking. Prolonged tension and stress can lead to degenerative changes in the patellofemoral joint cavity, which can induce knee arthritis.

5. Ankle Injury
Wearing high heels also changes the shape of your feet and leg muscles. The contraction of the calf muscles is exacerbated by the fact that the feet move forward and stand mainly on the tip of the toes. Practice has proved that prolonged leg tension can lead to shortening of the leg tendons, thereby injuring the ankles that maintain the balance of the human body. When wearing high-heeled shoes, the heel is raised, and the flexibility of the compressed Achilles tendon becomes poor, which is prone to Achilles tendonitis. The stability of the ankle joint is weakened, so in the orthopaedic clinic, cases of ankle sprains or even fractures caused by improper wearing of high-heeled shoes are often encountered.

6. Urinary incontinence
When people walk, their heels fall first, which can reduce 80% of the impact force. But wearing high-heeled shoes forces too much pressure on the forefoot, which causes other parts of the body, such as the knee joints, pelvis, and other parts to absorb more shock force. The greater the pressure on the pelvis and its surrounding muscles, the faster the muscle groups including the urethral sphincter will degenerate, which will weaken the urethra’s ability to control urination. Therefore, wearing high heels for a long time may cause urinary incontinence.

7. Low back pain
After wearing high-heeled shoes, the negative gravity line of the human body is greatly changed, the pelvis is tilted forward, and the waist is tilted back. Excessive lumbar extension causes the back muscles to contract and tighten, and the lumbar facet joints and joint capsules are in a tense state. In the long run, the joint capsule and the lumbar back muscles will be strained, causing low back pain.

The pain in the waist and buttocks is often light and heavy, and the symptoms are exacerbated after exertion and when the sky is overcast. After sitting for a long time, the waist seems to be broken, and it can be improved by beating with hands. Symptoms can be relieved or even disappeared after a period of time, but they often recur and are difficult to recover.

All of these are manifestations of lumbar muscle strain. As a result of lumbar muscle strain, the lower lumbar spine, which bears the most weight and has the most activity, suffers the most, accelerates bone hyperplasia, and reduces ligament elasticity and other degenerative changes in advance. Aggravated, become the prelude to lumbar disc herniation, lumbar spinal stenosis, lumbar spondylolisthesis.

Prevention and treatment of health hazards brought by high heels:

For white-collar women, high-heeled shoes are difficult to give up, so in normal times, you should do more relaxation exercises for ankle joints, legs and waist to stretch the tendons to fight the damage of high-heeled shoes:

1. Waist exercise: Stand up straight, with your legs apart, shoulder-width apart, and your arms naturally on your sides; your left hand is on your hips (thumbs back, four fingers forward), and your right hip is raised outwards and upwards. The strength of the waist drives the left side of the body to bend. Then, return to the starting position and repeat this action 5 times; change the right hand on the hip, raise the left arm, and bend the right side. Repeat 5 times.

2. Leg movement: Sit upright on a chair, hold your chest up, lift your head, pull your shoulders back, lean back against the back of the chair, and place your arms on your sides naturally. Put your feet on the ground and bend your knees to 90°; after pressing the chair surface with your palms, while taking a deep breath, slowly straighten your legs forward and flatten your feet. After maintaining this action for 5 seconds, let your feet The head and the leg are 90°, and this action is maintained for 5 seconds; then return to the original position and exhale at the same time. Take a break and repeat. 6 to 8 times as a group, several times a day.
In addition, soaking your feet with warm water every day before going to bed can also effectively relieve the strain caused by high heels on your feet.

How to overcome foot pain from wearing high heels:

Shoes with a large difference in height between the front and rear will make the foot plate unable to stop the car and slide forward. Of course, the toe will be painful when squeezed, and it is more likely to cause hallux valgus. Wearing a little higher is more imposing, and it is even more imposing when it hurts to put on a stinky face!

Step1: Put on a thin layer of socks
Avoid friction to avoid injury. On the premise of not destroying the shape, put on a layer of socks to protect your skin from blisters and injuries due to friction with the upper.

Step2: Buy shoes that fit the soles of your feet
The sole can fit the ups and downs of the sole of the foot, which can disperse the pressure to all parts of the sole of the foot, instead of concentrating on a certain point to cause fatigue, redness and swelling. When choosing shoes, feel carefully, is there any part of the sole of the foot that cannot touch the sole? If it doesn’t hurt, just SayNo!

Step3: Pre-estimate how many roads you will walk
Before going out, think about what itinerary you have today and how long will you be standing? How much to go? If you remember that you have an appointment with someone to go shopping and hiking today, you should choose shoes more rationally!

Step 4: Wear high heels only when needed
Will wearing high heels for a long time really make the legs of King Kong not bad? You are so stupid and naive.

Step5: The pace is correct
Walking in high heels is actually the same as walking on a daily basis, be sure to let the heel touch the ground first, and then the toe. If you walk in the wrong order, it will look like a horse, not only unsightly, but also more likely to cause sports injuries.

Are your feet sore? It’s too late to make amends! Please don’t give up first aid, follow these four steps after taking off your high heels to relieve the excruciating pain.

Step 1: Step on your toes
Stand on your toes for 5 seconds and then lower, and repeat 10 times slowly.

Step 2: Step on the tennis ball
Buy a tennis ball or baseball, roll it back and forth under the soles of your feet, massage the arches back and forth, and activate the blood circulation of the soles of your feet. Please choose to be alone, because when you just take off your high heels and do this action, it will be so comfortable that you will roll your eyes.

Step 3: Pinch toes
Take out the “foam toe divider” that the ladies use when they polish their nails (available at all major beauty stores). Firmly clamp all toes together, hold for 6 seconds, release for 6 seconds, then repeat the clamp and release 10 times.

Step 4: Pull the foot plate action
After taking out the towel, sit down, straighten one foot, bend one knee, grab both ends of the towel and wrap the foot of the straightened foot, and pull it toward the body. Hold for 6 seconds, release, and repeat 10 times slowly.

  • Wearing flat shoes is uncomfortable because the muscles on the back of the calf are shortened.

The study found that women who wore high heels and flats five days a week had 13 percent shorter calf muscles and thicker and stiffer Achilles tendons after two years. People who wear high heels for a long time are accustomed to this combination of thick Achilles tendon and short muscle fibers, and then wear flat shoes, the muscles need to adapt to the new state of tension, which will cause discomfort and even pain in the calf. It is recommended that you wear shoes of different heights and flats in rotation, and avoid wearing high heels of one height for a long time.

  • It is easy to cramp the foot because the ankle joint is unstable.

When doing toe-down plantar flexion, the ankle joint tends to generate an inward turning force, which is why the outer side of the shoe wears first. When wearing high-heeled shoes, the ankle joint has been passively plantar flexed, the joint is unstable, and it is easy to sprain the foot. In addition, there are more medial malleolus ligaments and stronger muscles, so most of the sprained feet are sprains of the lateral malleolus. It is recommended that you exercise your ankle regularly, such as alternating toes up and down, and ankle outward and inward circular movements.

  • The arch tension is high because the heel is too high.

There is a thick layer of fibrous tissue on the sole of the foot called the “plantar fascia” that acts like a bowstring to maintain the stability of the arch. High-heeled shoes have a steel plate in the same part called “hook center”. The higher the heel, the higher the strength of the steel plate, and the greater the tension on the plantar aponeurosis. However, the plantar fascia is not a plate that can be replaced. If you wear high-heeled shoes for a long time, it is prone to plantar fasciitis, plantar fascia relaxation, and even flat feet.

  • The balls of the forefoot will feel tired because the weight of the body is shifted forward.

When wearing high-heeled shoes, you mainly use the forefoot to carry the weight. The higher the heel is, the more body weight will be squeezed into the forefoot. The bones of the forefoot are arranged horizontally, and are maintained by the strength of muscles and ligaments when bearing weight. They belong to an elastic structure and are not suitable for bearing weight. Therefore, when the forefoot is under too much force, the bones are easily deformed, and the symptoms of hallux valgus and hammer toe appear. High-heeled shoes higher than 6 cm, standing and walking continuously for no more than 2 hours.

  • The most comfortable angle of the 2cm heel is more in line with the curve of the foot.

When walking on flat ground, the ankle joint is at 95° which is the most comfortable angle (about 110°~145° when wearing high heels). This means that the heel must be raised slightly, and a flat shoe with a heel of about 2 cm conforms better to the curve of the foot.


Author: utw20220728