Wearing heels is a style statement for many, the perfect cherry on top that instantly makes an outfit look chic. They also channel an unmistakable wow factor, which slowly made them a popular wardrobe staple. But as they lift (quite literally) your appearance, they grimly weigh down your health, most importantly, the knees.
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How do heels affect your knees? We reached out to DrPushkar Chawla, the director and unit head- orthopaedics of ShardaCare-Healthcity, who shared his insights on the effects of heels on knees and safe practices of wearing heels.
Why do heels hurt your knees?
The orthopaedic doctor reframed the narrative, explaining that occasionally wearing heels is not the problem. So, what is the issue?
“Wearing heels for long hours is the culprit, as it can increase the load on your knees.” When you wear heels, your posture shifts to accommodate the extra height, and even the walk changes. According to Dr Chawla, these alternations in posture and gait can lead to knee pain soon. The pressure is in front of the knee joint.
Wearing heels shifts how your knees handle body weight. “Repeated stress may cause overstrain on the ligaments and muscles surrounding the knee, resulting in them working harder than normal,” Dr Chawla described. This stress soon leads to pain, stiffness and long-term damage, especially for those who spend long hours standing or walking. With heels, the natural shock absorption of your feet is reduced, and the doctor noted, goes straight to your knees.
What long-term problems can happen?
Regularly wearing heels for long hours can lead to several knee-related problems.
“Knee pain and stiffness, particularly following prolonged weary periods,” Dr Chawla mentioned, is usually the first sign.
More serious issues can also arise. “There is also a higher susceptibility to early osteoarthritis, because sustained pressure may cause progressive wear and tear of the joint cartilage,” the doctor shed light on the long-term health risks, with risks as major as arthritis.
Who should exercise caution because they are more vulnerable to the aforementioned issues? Dr Chawla observed that people with weak muscles, excess bodyweight, or pre-existing joint issues should be extra cautious, as they are at an even greater risk.
Which heels are risky?
Some heels are more tolerable than others, and it actually depends on two factors: the height and the design of the shoes.
Which ones should you limit wearing for long hours? “Higher than 2–3-inch heels are also more likely to cause enormous pressure to the knees. Stiletto-like heels contribute to the loss of stability, which puts more pressure on joints and muscles,” Dr Chawla cautioned, advising against the stiletto heels.
Further, he also warned about certain heel features aside from the height. Poorly cushioned shoes or those with pointed fronts can limit natural foot movement, which in turn can indirectly affect knee alignment.
What is the takeaway here that can help you avoid risky heels? Heels are not solely about height, but the design of the shoe is important as well.
Which heels are safe?
The doctor recommended lower and wider heels as they are relatively more stable and lower the stress on the knee joints.
And for heels, he urged to go for low heels. “Select a low heel (1-2 inches) or block heels/ wedges, which are more supportive and stable.”
How long should you wear heels?
Along with design choices, the duration of wearing heels is also important. “Wear heels no more than 2-4 hours per day and change to comfortable shoes whenever possible,” Dr Chawla advised. He also insisted on stretching out legs and feet after wearing heels to reduce stiffness and improve blood flow.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
