Can Wearing High-Heeled Shoes Cause Foot Pain?

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Posted 2/16/2010

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Q: I have foot pain that is starting to get worse. I work on my feet and wear high heels most days. My friend tells me this is bad for me. What do you think? Angie

Coach Jenny: Hi Angie, I'm sorry to say that it all comes down to physics here. I know we love our heels, however wearing them can create pain and injuries(corn, bunions, forefoot pain), especially when they are worn frequently or for long stretches of time. Heels elevate your feet (heel), putting more weight and pressure on a smaller surface area (the forefoot) inside a small space (shoe) which can cause foot pain and muscular problems. I would discuss this with a foot doctor to confirm a diagnosis, but my money is on the heels.

In the meantime, try to wear lower heels with a thicker heel for stability and support and limit the time you spend in heels, especially when standing. One way to do this is to wear comfortable, supportive shoes going to and from work and try to take short breaks during the day where you take off your heels and perform a few lower leg flexibility exercises (see below) throughout the day. Wearing heels for long stretches of time is the muscles and tendons in your lower leg (Gastrocnemis, Soleus, and Achilles tendon) are in a shortened state which can cause problems when change into shoes without heels or walk barefoot. It is vital to invest in a prolonged warm up before you walk or run in your training shoes for this reason. If you're standing in heels all day and then change into your running shoes and pound the pavement, you can set yourself up for calf and Achilles pain and injury down the road. Limit your heel time, transition to running shoes to commute from work, incorporate the following flexibility exercises into your workout routine and warm up with an easy paced walking pace for at least 5-8 minutes before you launch into the more intense activity.

Perform this flexibility exercise before and after every workout. It works like a massage in releasing and lengthening tight muscles and reduces the risk of injury that can occur from walking and running on shortened, tight muscles and tendons.

Foam Roll Exercises: Stretching a muscle is very beneficial, but in many cases it is not enough. If you stretch a muscle with a knot, you stretch the healthy tissue, but you won't touch the knot. Like many massage therapists do direct pressure is one way to release the muscle knot, another is using a foam roller.

Lower Leg Foam Roll Exercise
Target Area: Gastrocnemis, Soleus, Achilles Tendon

How To:
This exercise is similar to rolling out dough and works to release and lengthen muscular knots . In a seated position, position the foam roll under the top of your right calf while keeping the opposite foot (left) on the floor to stabilize. Push your hips off the floor with your arms and slowly roll on the foam from the top of your calf to just above the ankle for one minute. Focus on a short up and back rolling technique as you make your way down and up the lower leg. Perform one set with the foot point straight up to the ceiling, one set with the foot to right and one set to the left. Repeat on the other leg. When you find a knot or tight sensitive spot, relax into the foam and breath to release it. Perform this exercise before and after work, and before your workout.

Active Lower Leg Stretch
Target Area: Gastrocnemis, Soleus

How To:
In a seated position wrap a towel or rope around the right forefoot. While keeping your torso tall and abdominals engaged, flex your right foot towards your body (contracting your shin muscles). Pull gently with the towel/rope and hold for 2-3 seconds. The key to making the most of this stretch is to start first with contracting the opposing muscles in the shin. Doing so naturally lengthens the muscles in the back of the leg (opposing) without tension in the muscle. Perform this stretch 8 times and repeat on the opposite leg.

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