Heels: Minimize Injuries | the new times

Wedding season is here, and more women will wear high heels to look elegant for the occasion. In fact, the higher the heels, the more elegant it looks. However, wearing high heels all day or for an extended period of time can be an uncomfortable experience. Frequent long-term use of high heels can lead to various problems including a shortened Achilles tendon as it adds stress and pressure on various parts of the body.

Don’t laugh when you see someone at a wedding walking barefoot while holding their stilettos. It means her feet have had enough.

Experts say that a tight Achilles tendon is linked to plantar fasciitis and Achilles tendonitis, two conditions that can be downright painful and complicate mobility.

High heels can also aggravate a deformity called Haglund’s, a painful bony enlargement at the back of the heel, generally known as a “pump bump.”

Regardless of all the health risks, we still enjoy wearing high heels. However, there are certain things one can do to minimize or avoid pain or even the risk of injury resulting from wearing high heels.

Buy the right fit

One of the rules of high heels is that they must be tight and comfortable on your feet so that you do not suffer any consequences. When shopping for heels, make sure you buy the correct size and fit.

If you buy a larger size, you may fall off. If you buy a smaller size, it may be tight and cause pain. Take your time, look at the shoes you want to buy and make sure they are compatible with your feet. This will minimize the effect.

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Exchange with flat shoes

One of the best tricks is to bring a second pair of shoes that are flat and less strenuous on your feet. These are useful when you are driving, for example, or have to take long walks during wedding ceremonies.

If you wear high heels alone and are away from home, you probably walk barefoot from the venue to your home. Always carry a second pair.

Stretch and massage the feet.

When you get the chance, take off your heels from time to time and be sure to regularly stretch your calf muscles for 60 seconds and do 2-3 reps during an event. If you must wear high heels every day, let’s just say if your job demands it, this is something you must do every day. It can be done at any time of the day or preferably while you take off your heels when you get home. You can also gently massage your calf and foot area to relieve pressure from your heels.

standing exercise

If you wear high heels regularly, it is recommended that you do some ankle range-of-motion exercises, such as bringing your foot up, down, sideways, and rotating clockwise and counterclockwise. Also add in some ankle stability exercises like standing on one leg with your eyes open and then your eyes closed. Experts say that this improves the proprioception of the ankle joint and reduces the instability caused by the heels.

walk carefully

It is true that wearing high heels can be sporty and exhausting. There is no place to relax or random walk. Do your best to walk as normal as possible, that is, walk from heel to toe. Experts say that when wearing heels, women tend to walk from toe to toe, which is poor biomechanics. Consciously practice first putting your heel on the ground and then turning on your toes as you walk. If practiced consistently, women can also have the right gait in heels.

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Be careful with posture

It is important that you improve your posture because when wearing heels the center of gravity moves forward which is detrimental to all the joints. Close your eyes, imagine that there is an invisible rope holding your head up. The head should be in line with the spine, the chin and shoulder should be parallel to the floor. You have to avoid looking down. Let your shoulders back, arms relaxed, and don’t let your knees lock. You can pull your belly in slightly to avoid excessive arching of your lower back. This can be practiced several times before walking in heels and it will become a natural part of your posture.

Give your feet a break

While it’s understandable that you want to look stylish, you don’t have to wear heels all the time. Don’t wear high heels too often, it’s a sure way to prevent pain. Even flat shoes can be elegant for a wedding.

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