High heels are often the preferred choice for those seeking to project a bold and glamorous appearance with assurance. They not only elevate stature but also enhance overall style, making them an essential fashion item that can transform any outfit into a striking ensemble. However, the reality is that they may pose serious health risks.

Despite the discomfort that often accompanies wearing high heels, many individuals adhere to the belief that "beauty is pain." But is the slight increase in height truly worth the potential drawbacks? Frequent use of high heels can place significant stress on the spine, which may result in long-term health issues.

In a discussion with, Dr. Ashis Acharya, a senior consultant in orthopaedics and sports medicine at Sir Ganga Ram Hospital in New Delhi, provided an in-depth overview of the health risks associated with high heels. He outlined common health concerns and suggested alternatives to alleviate these issues.

Health concerns

Below are the health problems highlighted by Dr. Acharya:

How high heels affect your spine?

• High heels change your body's natural alignment. Under normal circumstances, your spine has a subtle S-shape that distributes body weight evenly across the spine. However, when you put on high heels, your centre of gravity shifts. In order to stay balanced, your lower back arches more than it normally would, placing additional stress on the lumbar spine.
• Eventually, this abnormal posture causes muscle tension, stiffness, and even chronic lower back pain. Others also develop pain in the upper back and the neck as the body tries to adapt to the new posture.

How high heels affect joints and muscles?

• The effect of high heels doesn't stop with the spine. The knees and hips are also affected by the change in posture. Because high heels redistribute the weight on the body, they put the knees under added stress that can increase the risk of joint pain or even early osteoarthritis.
• Calf muscles also become contracted with prolonged wear, lose their flexibility and become stiff. In some cases, people who wear high heels on a regular basis may also feel pain in walking in flat shoes as their muscles are adapted to the elevated heel position.
• Wearing heels continuously can lead to sciatica, arthritis, ankylosing spondylitis, sprained ankle, and can also lead to pain in the lower back, knee and foot.

Should you skip wearing high heels then?

It may seem alarming, but the impact of high heels on your spine, joints, and muscles is often overlooked in the pursuit of beauty, which can lead to discomfort. However, does this mean you should completely abandon high heels? Not necessarily; with appropriate precautions, you can enjoy them on occasion without putting undue stress on your spine and joints.

Dr. Acharya provided the following recommendations:

• Limit duration of wear: Wearing heels infrequently rather than on a daily basis can help mitigate the risk of long-term damage.
• Choose lower heels: Opting for heels that are less than 2 inches can be more beneficial for spinal health.
• Incorporate regular stretching: Stretching the hamstrings, lower back, and calf muscles consistently can help alleviate muscle tightness.
• Utilize supportive insoles: Insoles designed for support can help distribute pressure evenly and reduce strain.
• Alternate with flat shoes: Allowing your feet to rest by switching to flats can help prevent muscle imbalances and postural issues.

Ultimately, Dr. Acharya cautioned that individuals who have experienced adverse health effects from high heels over an extended period may require medical treatment or even surgery. If you experience pain, consulting an orthopaedic specialist is advisable. He also clarified that while high heels do not inherently damage your spine, they can contribute to back pain and joint issues over time. The key is to be conscious of how long and how often you wear them.

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