Top 10 Risks of Wearing High Heels You Should Know About

Each step you take in high heels forces your spine to sway unnaturally, putting strain on your lower back muscles. This pressure can quickly lead to lower back pain, and over time, the spine may become misaligned, causing a forward-leaning posture that's difficult to balance. If you stop wearing high heels, these back pain symptoms can be alleviated. Consider the long-term effects before you continue wearing high heels.

Numerous studies have shown that frequent use of high heels can contribute to sexual dysfunction and reduced libido. High heels negatively impact the pelvic region and disrupt the reproductive system's function, preventing proper blood circulation, which can lead to a lack of sexual desire. Even wearing heels as low as 5 cm can affect a woman’s fertility. The pressure placed on the front of the foot may misalign the pelvis, limiting blood flow to the uterus, which can cause irregular menstruation, cramps, and even reduce the chances of conception. Poor circulation to the reproductive organs can also lead to decreased sexual drive. Furthermore, to maintain balance with the lower body tilted forward, the upper body must compensate, causing muscle fatigue and cramps. This, combined with the strain on the joints and bones, contributes to diminished sexual desire.

Wearing high heels makes it harder to maintain balance compared to flat shoes, which can also lead to discomfort in the knees and heels during movement, increasing the risk of falls or collisions. The lower the heel, the less chance of an unexpected accident. Opt for heels with ankle straps to reduce the pressure on the front of your foot. Avoid open-toe heels, and limit wearing heels above 5 cm regularly. Wear high heels only on special occasions like parties or business meetings. While sitting, exercise your toes and apply massage cream to improve circulation. Use Vaseline to soften the skin and regularly stretch your toes by picking up a pencil. This exercise helps increase blood flow and flexibility. To minimize the negative effects of wearing high heels, try replacing them with more comfortable footwear like sandals or sneakers when possible. Give your feet time to breathe, especially in the summer, and use bandages or silicone insoles to avoid blisters. If you have the time, massage your feet with warm water and herbs to stimulate circulation and ease foot pressure.

High and narrow heels can increase the risk of menstrual cycle irregularities and early menopause, as they can impede blood circulation throughout the body. This can also lead to the formation of ovarian cysts and increase the risk of miscarriage in women. Wearing high heels regularly may disrupt the menstrual cycle due to the pressure it places on the pelvic area and internal organs. Research from UK scientists has raised concerns about the negative effects of excessive high-heel use on menstrual health and fertility. The body’s weight is forced onto the balls of the feet, compressing the pelvis, which in turn causes pressure on the abdomen and other internal organs. This is especially evident in those who wear heels 10 cm or higher. Though high heels are praised for their ability to enhance the appearance of legs, they also contribute to foot and joint pain, calluses, and even spinal issues over time. Selecting shoes made of breathable materials with good elasticity is essential. Avoid overly tight heels or those with sharp, steep soles, as they can make walking uncomfortable and increase the risk of ankle sprains. Studies suggest that heels with a height between 2-4 cm and a base width of 3-5 cm are ideal for both comfort and stability.

High heels tend to shift the body's weight too much towards the toes, causing the toes to compress together and eventually deform over time. This results in painful, stiff joints, and in severe cases, surgical intervention may be required. It's recommended to switch to low-heeled shoes with a wider fit. When wearing high heels, the body’s weight is concentrated at the front of the foot, causing the toes to cramp into a narrow toe box, placing undue pressure on the big toe joint and causing the other toes to extend forward. Prolonged use of high heels can lead to deformities, such as bunions, especially when heels are 10 cm or higher. Tight, closed-toe heels can cause the feet to become cramped in a “slanted” position, which can result in swelling, pain in the toes, and even the formation of Morton’s neuroma or other foot deformities. The pressure on the big toe joint, especially in people with wider toes, can lead to bone protrusions. Additionally, if the heels are too tight, it may lead to the development of Haglund’s deformity, where the heel bone protrudes abnormally due to the constant pressure. Over time, the big toe may gradually shift towards the second toe, causing the formation of calluses or abnormal bone growth. This misalignment often results in the big toe overlapping the adjacent toe, distorting the foot’s appearance. Wearing pointy heels also increases the risk of developing a limp, as the forward weight distribution causes the foot to feel confined and painful, resulting in a painful, awkward walk. To prevent this, opt for shoes with thicker soles and a moderate heel height.

One of the negative impacts of wearing high heels is the strain it places on the joints. Regular use of high heels increases pressure on the knees and heels, which can gradually wear down the knee joint and damage the cartilage, leading to arthritis. High heels alter the natural walking pattern, adding approximately 26% more pressure on the knees. Prolonged use can result in constant knee pain. In addition to affecting the legs and back, wearing high heels puts excess strain on the spine as well. This results in an unstable posture that shifts the body's center of gravity forward, affecting the alignment of the hips, spine, and knees. The consequence is back pain, spinal issues, and poor posture. Over time, frequent use of high heels can damage the knee joints, leading to chronic osteoarthritis in women. High heels can also cause numbness and tingling in the joints as pressure on the toes causes the foot to flatten, compressing nerves under the foot. This nerve compression can lead to numbness and pain. Furthermore, joint degeneration is a common issue for high heel wearers, and although it doesn’t happen immediately, it can develop over many years of continuous use.

Wearing high heels too often, especially over prolonged periods, negatively impacts the muscles of the legs, disrupting the balance between the front and back muscles. The most common area of discomfort is the heel. When the pressure points on the feet shift, the way the body distributes force also changes, which can weaken the natural ability of the feet to bear weight. These negative effects extend beyond the feet, causing pain in the knees and lower back due to the shortening of the calf muscles, leading to conditions like spinal misalignment, abnormal posture, and accelerated venous insufficiency. High-heeled shoes can also cause internal inflammation due to pressure and strain, and this unnoticed inflammation can eventually lead to more serious health issues, including cancer. Some types of inflammation have been linked to degenerative diseases inside the body, such as heart disease, Alzheimer's, autoimmune disorders, diabetes, and cancer.

The feet function like a spring, evenly distributing weight and absorbing shocks during activities such as walking and standing. However, when wearing high heels, the toes bear much of the weight, and the higher the heel, the greater the strain. Research shows that shoes with heels over 9 cm cause the upper part of the foot to endure an additional 30% pressure from the body. Additionally, walking in heels forces the foot into an unnatural position, disrupting its natural function and increasing the risk of nerve and bone damage. The narrow toe box of high heels can also cause blisters, and the toes may curl inward due to the lack of space.

Wearing high heels frequently forces your ankles to bend forward, restricting blood flow to your lower limbs. Over time, this can cause prominent varicose veins to appear on the surface of your skin, making your legs look unsightly. Additionally, walking in heels for prolonged periods leads to stiffness in the heels and calves, causing a constant tightness. Eventually, you may experience pain while walking even in flat shoes, as the chronic strain on your ankles and ligaments causes lasting discomfort. Research has shown that high heels, especially those with a heel height of 7 cm or more, increase the pressure on your kneecap by more than 30%. The constant shifting of weight to the toes and prolonged pressure on the ankle joint contribute to ongoing pain in these areas. Furthermore, the loss of balance from wearing heels makes you more prone to ankle sprains and fractures.

The knee serves as a crucial shock absorber and is one of the most important joints in your body. This joint is specifically designed to facilitate smooth and quick movements. However, consistently wearing high heels places excessive pressure on the knee joint—up to 26% more than normal—leading to accelerated wear and tear, especially in the joint area beneath the foot. Over time, this excessive strain can lead to joint damage, particularly in the knee area, which is more vulnerable to pain and degeneration.