The wedding season is here, and more women will be wearing high heels to look elegant for the occasion. In fact, the higher the heels, the more stylish one looks. However, wearing high heels throughout the day, or for a long period, can be an uncomfortable experience. Wearing high heels often in the long run can lead to several problems which include a shortened Achilles tendon, as it adds stress and pressure on various parts of the body.

Don’t laugh when you see someone at a wedding walking barefoot while carrying their stilettos in hand. It means their feet have had enough.

Experts say a tight Achilles tendon is linked to plantar fasciitis and Achilles tendonitis, two conditions that can be really painful and complicate mobility. 

High heels can also aggravate a deformity called Haglund’s, a painful bone enlargement on the back of the heel, typically referred to as "pump bump”.

Choose heels that fit and comfortable for your feet. Courtesy photo.

Regardless of all the health risks, we still enjoy wearing high heels. However, there are certain things one can do to minimise or avoid pain or even the risk of injury resulting from wearing high heeled shoes.

Buy the right fit

One of the rules of high heels is that they must be fitting and comfortable for your feet for you not to suffer any consequences. While purchasing heels, make sure you buy the right size and fit.

If you buy a bigger size, you can fall. If you buy a smaller size, it can be tight thereby causing pain. Take your time, observe the shoes you want to buy and make sure they are compatible with your feet. That way you will minimise the effect.

Interchange with flat shoes

One of the best hacks is to carry a second pair of shoes which are flat and less strenuous for the feet. These come in handy when you are driving, for example, or have to do long walks during the wedding ceremonies.

If you take high heels alone and you are far from home, you are likely to walk around barefoot from the venue to home. Always carry a second pair.

Stretch and massage the feet

When you get a chance, remove the heels every once in a while, and ensure that you regularly stretch your calf muscles for 60 seconds, and do 2-3 repetitions during an event. If you must wear high heels daily, let’s say if your job requires you to, this is something you have to do every day. It can be done at any time of the day or preferably as you remove the heels when you get home. You can also gently massage your calf and foot area to ease the pressure exerted by the heels.

Foot exercise

If you wear high heels regularly, it is advised that you do some ankle range of motion exercises like taking the foot up, down, sideways and rotations clockwise and anti-clockwise. Also add some ankle stability exercises like standing on one leg with eyes open and then eyes closed. Experts say this improves the proprioception of the ankle joint and reduces the instability caused due to heels.

Walk carefully

It is true wearing high heels can be a sport and exhausting. There is no room to become lax or walk haphazardly. Do your best to walk as normal as possible, that is heel to toe walking. Experts say in heels women tend to do toe to heel walking which is improper biomechanics. Consciously practice first putting the heel to the ground then roll over to the toe during gait. If practiced consistently women can have the correct gait with heels too.

Beware of posture

It is important that you improve your posture because while wearing heels, the centre of gravity shifts forward which is harmful for all the joints. Close your eyes, imagine there is an invisible string which is keeping your head upright. The head should be in line with your spine, chin shoulder be parallel with the floor. You need to avoid looking down. Let your shoulders be back, arms relaxed and don’t let the knees be locked. You can slightly suck in your belly to avoid excessive arching at the low back. This can be practiced a few times before walking in heels and it will become a natural part of your posture.

Give feet a break

While it is understandable that you want to look chic, it is not a must that you should wear heels all the time. Don’t wear high heels too often, it is one sure way of preventing pain. Even flat shoes can be chic for a wedding.