High heels are a much-loved fashion statement, but does wearing them really come at a cost to our feet? If you’re wondering
what effects - if any - high heels may be having on your feet, here’s the inside scoop from our podiatrists.
Think about the position of your foot when you’re in heels that are over four or so centimetres high—picturing it? Your foot is being forced into an unnatural downward angle. This means your body weight is being shifted from the heel (which is meant to bear the load) to the ball of the foot at the forefoot. A heel that’s three inches (7cm) or higher can place more than 75% of your body weight onto the front of your foot - that’s huge! Over time, it makes sense that this imbalance can have some serious consequences.
The increased pressure on the forefoot can lead to a variety of painful conditions. As your toes are forced forward into a cramped space, the skin on your toes and the ball of your foot experience excess friction. This can cause:
Wearing high heels regularly doesn’t just cause temporary discomfort—it can also lead to permanent structural changes in your feet. One of the most significant impacts is on the tendons and bones of the feet.
When your heels are lifted like they are in high heels, your Achilles tendon—the thick band of tissue that connects your calf muscles to the
back of your heel bone—remains in a naturally shortened state. Over time, regular high heel use can contribute to this tendon losing
flexibility, leading to tightness and discomfort when wearing flat shoes or going barefoot. In some cases, this foreshortening can become
permanent, causing long-term pain and increasing your risk of developing Achilles tendonitis.
Similarly, the muscles in your calves are forced to work harder in heels, leaving them feeling stiff or overworked. This can potentially alter the way your muscles function, which can affect your posture and gait.
Pointy-toed high heels are notorious for causing bunions and hammertoes. Bunions can be encouraged to form when the big toe is pushed inward toward the other toes. If you have a family history of bunions, you may be particularly at risk. With a bunion, you may develop a painful, bony bump on the side of the foot that can make it challenging to wear shoes comfortably. On the other hand, hammertoes occur when the toes bend unnaturally and become stuck in a curled position. While high heels don’t directly cause these conditions, they can certainly accelerate their development.
High heels affect more than just your feet—they also alter your body’s overall alignment. Because your centre of gravity shifts forward in heels, your body compensates by arching your lower back and pushing your hips forward. This posture, known as lumbar lordosis or "swayback," can cause (or contribute to back and hip pain.
Over time, wearing high heels can lead to lasting changes in your posture. One common issue is lower back pain. Since your spine has to compensate for the shift in balance caused by heels, you might start feeling persistent tension and strain in your lower back. High heels also put extra stress on your knees and hips, which can result in discomfort and even speed up the natural wear and tear on your joints. This added pressure may also increase your risk of arthritis, especially if heels are worn regularly.
It’s important to note that not all heels are created equal. The higher the heel, the more intense the strain on your feet and body. However, there are ways to reduce the potential damage from wearing heels:
If you’re not ready to give up high heels entirely, there are steps you can take to help minimise the risk of foot damage:
As women and podiatrists, we wear heels too. It’s unrealistic to give them up entirely, especially as we are not living with foot pain or any foot deformities to worry about. The key for us is staying mindful of how often we wear them, the type of heels we choose, and the overall care we give to our feet.
If you are experiencing persistent pain or noticing changes in your foot shape, we’re here to help. We’re located within
the One Health building in Remuera. You can book your appointment with us online
here
or by calling us on 09 523 2333.
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122 Remuera Rd, Remuera
Auckland 1050, New Zealand
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