Runners who wear high heels have a higher risk of foot, knee and back injury.
High heels are one of the leading causes of ingrown toenails. The combination of wearing high heels and running can lead to severe problems, more than the average high heels wearer because of additional strain.
Some people have reported, after wearing their heels for a full day then going for a run in the evening, they can feel a bone in the foot stretching. They also feel pain around the ball of the foot. Bone they can feel is the metatarsal bone which is slowly dislocating.
Wearing high heels can cause many physical problems affecting the whole body not just the feet, these includes sprained ankles, back pain, sore hips. The foot problems causes by wearing high heels are hammertoes, bunions, plantar fasciitis, calluses and dislocated toes.
Many people have noticed they feel pain in the knees and calves when running; this is due to their heels and not stretching enough. The Achilles tendon can also feel tight and lead to Achilles damage such as Achilles tendonitis, Achilles sheath damage or in a worse case scenario an Achilles rupture. It is essential and of the utmost importance that runners stretch effectively before and after a run focusing on problem areas such as the Achilles tendon and the calve muscles. The calve muscle is formed by two muscles, the gastronemus and soleus. Either or both of these can be sprained if the runner has an inadequate warm up or warm down routine. For those who run two to three times a week and feel pain in their back and knees, while running or when they have their heels on, should avoid heels they will find the pain is significantly reduces.
Doctors advise runners not to wear heels because the additional stain running puts on the body is worsened by wearing heels all day, it can also cause you to suffer with muscle pain in your calves and lower back. The type of running shoe you wear can add to the problem. The further you run, the laces become looser causing the foot to slide forward increasing the pressure on the toes. This can cause a number of different problems including calluses, hammertoe and joint pain.
Running stimulates small muscles in the calves and legs more than most other workouts. Stretching is crucial for runners as this will reduce the chance of injury. Wearing high heels can worsen already sore, tight muscles.
Inappropriate footwear such as high heels that cause the toes to be squeezed together, can cause a neuroma or pinched nerve, especially in people with flat feet.
Women should avoid high-heeled shoes higher than two inches; shoes higher than two inches can increase pressure on the forefoot area and lead to this nerve problem.
If you love your heels and running don’t worry you don’t need to give them up completely, but you have to be sensible. Limit the time you’re in your heels and you will find your feet feel better.