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High Heel Pain

How can I treat and prevent high heel pain?

Woman sitting on a stone ledge, holding her heel which hurts from wearing high heels

In order to help you treat and prevent your pain, listed below are some tips. These are designed to help you find more comfortable and suitable high heels, for common conditions.

If you think you may be experiencing:

Metatarsalgia, or ball of foot pain:

  • Try opting for a lower heel, which will reduce the stress on the ball of your foot.

  • Choose a shoe with a wider toe box, such as a round or square toe, to avoid compression of your toes.

  • Reduce the amount of time you spend in your heels.

  • Use cushioning pads for the balls of your feet, which can help to lessen pain and reduce stress on this area.

Heel pain:

  • Reduce the amount of time you spend in your heels, to prevent calf muscles from becoming overly tight and contracted.

  • Shock absorbency may help to limit heel pain. Find a heel with some shock absorbancy, or try cushioned inserts that absorb shock.

Toenail deformities:

  • Try opting for a lower heel, which can lessen the pressure on toenails.

  • Choose a shoe with a wider toe box, such as a round or square toe to prevent rubbing of toenails against your shoe.

  • Try an open-toe shoe.

  • Reduce the amount of time you spend in your heels to reduce the risk of toenail damage.

Fractures and sprains:

  • Increase the strength of your lower legs using strengthening exercises.

  • Try opting for a lower heel, to reduce instability.

  • Find shoes with a wider sole, since narrow soles can also lead to instability.

  • Look for heels with a thicker heel, which can improve stability.

  • Practice walking in your heels in a safe environment.

  • Be careful when you are going out in heels, being wary that crowds, fatigue, and alcohol can all contribute to a loss of balance.

Bunions and hammertoes:

  • Try opting for a lower heel, which can lessen the pressure on your toes.

  • Choose a shoe with a wider toe box, such as a round or square toe, to prevent crowded toes.

  • Try an open-toe shoe.

  • Reduce the amount of time you spend in your heels to reduce your risk of toe damage.

Knee and lower back pain:

  • Try opting for a lower heel, which can improve weight distribution and allow for more proper alignment

  • Find heels with a platform beneath the toes, to reduce the angle between the ball of your foot and your heel. This can improve weight distribution.

  • Look for heels with a thicker heel, which can also improve weight distribution