Get rid of foot pain with a shoe schedule, a SHOEDULE!
By Dr. Rubina Tahir, DC
I devised this clever shoe schedule to avoid the aches and pains from wearing heels. This is the shoe guide every woman needs to read.
We don’t pay attention to how much time we spend in our pretty pumps. What we do notice is our appealing silhouette, ultra confidence and a self-made catwalk that we strut every day. Heels are the perfect accessory, any gal knows that! But what is really happening to your feet when you wear those heels? Do you have happy feet?
Feet are made to be a foundation, similar to a house. Feet contact a surface with a specific gait cycle consisting of heel strike, mid-stance (foot level with ground) and toe off. However; our shoe bling changes the foundation and the higher the heel, the more stress we put on our foundation. Heels exaggerate the arch in our foot increasing pressure on our toes or metatarsal region. There is no longer an equal distribution of forces within the gait cycle. Think of walking down a hill, that’s what we are doing all day in heels. Heels push our feet and body forward and thus the spine has to compensate and pull the body backwards. (photo VIA web MD)
Health risks associated with high heel use include: foot pain, bunions, hammer toes, corns, callouses, heel pain, contraction of calf muscles and shortening of Achilles tendon, muscle fatigue, low back pain, knee pain and hip pain.
What you need is a “Shoe-dule”, your personalized shoe schedule. You don’t need to say goodbye to your favourite heels, just use them in moderation. Choose a schedule of varying heel heights to give your feet a break. More shoes! Check out the shoedule:
Flats (1 inch or less): Wear 3-4 times per week.
Pros: Stronger foundation for feet vs. higher heels. Comfortable, stylish and get you from one destination to the next without putting high pressure on your feet.
Cons: Most don’t offer arch support, adding an insole will protect foot arch.
Kitten heels (1.5 to 2 inches) Wear 2-3 times per week.
Pros: Safest heel height with least amount of strain to the foot and posture. They build muscle in the
calves, stylish and work with many wardrobe selections.
Cons: Long term use can create common foot and joint problems. Moderate use recommended.
High heels (2.5 to 4 inches) Wear 1-2 times per week.
Pros: They build muscle in the calves, make legs appear longer, and the body leaner.
Cons: Building muscle is good but not at the expense of foot health. Long term they are painful to wear, can lead to back pain, knee pain, and can cause many foot problems, such as hammertoes and bunions.
Extreme (over 4 inches) Wear 1 time per week.
Pros: They build muscle in the calves, make legs appear longer and the body leaner.
Cons: The higher the heel, the higher the damage.
Making your own personalized “Shoe-dule” has a positive impact on your foot health because you are varying the heel height. Prevention is key to taking charge of your health and keeping your feet happy. As iconic shoe designer Jimmy Choo once said: “The right shoe can make everything different”. - Jimmy Choo