Are your shoes hurting you?

As we get into the party season over summer, you’ll be wearing heels and thongs instead of runners. But if you find that you start to get more aches and pains, your shoe choice might be to blame.

How shoes affect posture
The way that our feet hit the ground when we move has a massive impact on the joints and muscles of the body. And that means it affects our posture.
When we wear heels, for example, our bodies tilt forward. The body tries to compensate in response, but the muscles and joints cop the strain. The weight of your body is held on the balls of your feet, instead of balanced between the balls and the heels. Your knees and hips move forward and your back flexes backward to maintain balance.
Flats might not have the height issue, but they can also impact on the body. Flat shoes cause the weight to be mostly on the heels, so the lower body tries to compensate so we don’t fall backwards. Wearing flats constantly can mean our posterior chain – including the calves, hamstrings and glutes – can weaken from lack of use.
Even thongs (or flip-flops, for non -Aussie consumers) can cause postural issues. They have been found to cause pain in the feet and even hips and lower back, due to the lack of support and altered gait (how you walk when wearing them). The real issue is that you have to grip the shoe with your toes, so they are overworked.
Pain that can occur
So if your shoes are altering the posture of your body, pain can often follow. Incorrect shoes can lead to issues including:

• Foot pain
• Ankle pain
• Calf pain
• Shin pain
• Knee pain
• Thigh pain – both quads and hamstrings
• Back pain
• Hip pain

Basically, any pain in the lower body may be related to shoes. And this pain can lead to imbalances and pain throughout the entire body. So the wrong shoes could be causing you more trouble than what you realise.
How to reduce it
I’m sure all myotherapists and bodyworkers would prefer everyone wear sensible shoes 24-7! But that’s easier said than done. So if you think your shoes are potentially causing issues, here’s some small tweaks to reduce the issues:

• Do some calf stretches after wearing heels for any period of time. Flex your toes up towards your nose, until you feel a gentle stretch. This helps to stretch out the calves.
• If you’re wearing cute flats, do a mix of calve raises and calf stretches afterwards. Flex your toes up towards your nose until it stretches, then go up onto your tip-toes for a couple of seconds. You can easily do this on a step – stand on the edge of the step with your arches and heels not contacting the step, then raise up and hold for the count of 3 seconds, then lower down so your heels are below the step level and hold for the count of 3 seconds. Repeat 10-20 times.
• Living in thongs? Try stretching out your toes. Lace your fingers through your toes, and gently stretch forward and back. This stretch works great for any time your feet are tender.
• Make sure you’re wearing the right size shoe. Many of us are guilty of buying cute shoes on sale in the wrong size. But this can make the problem worse. Your foot will be held awkwardly to compensate for wearing the wrong size, and sore muscles aren’t far behind.
• Go for lower heels, or wear wedges. They will still cause some pain in the long-term, but far less than the teetering 6+ inch heels.
• Keep flats handy if you’re out at a party in heels. This way, you can switch when your feet get achey, instead of hobbling home.
• A spiky massage ball can be a great way to ease foot pain after being on your feet for a long time. Just roll the sole of your foot over the ball with an amount of pressure that feels good to you!

 
Not ready to give up your heels or cute flats? I don’t blame you! So instead, let’s work together to counteract the muscle imbalances. Pop in for a 30 minute appointment, and we can get you back to feeling good.