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Mommy Gearest

Real life. Real reviews.

Back health tips for high-heel wearers (sponsored post)

By 190 Comments

I have 90-year-old feet.

At least that’s what my foot surgeon told me in 2004 when he opened me up to remove floating bone fragments from an old break, arthritic spurs and cysts around my ankle. I was told that I needed to get orthotics and treat my feet with more care.

Did I listen? Sort of.

I got properly fitted for running shoes that support my high arches and pronation, and I had orthotics made for everyday shoes—but quickly found that they didn’t fit into anything cute. The good doctor never said anything about high heels, so I felt that technically they were still fair game. Because, boy oh boy, I love my heels.

I subscribe to the Oprah School of Heel Wearing: I have my 15-minute heels and my two-hour heels. My 15-minute heels are sky-high creations of fabulosity that are designed for walking into a room, wowing a crowd and sitting my butt down for the rest of the night; my two-hour heels are rare gems (blessed be wedges and hidden platforms!) that are great for events where on-and-off mingling is required but chairs are in sight. There are few situations in which I can survive standing-room only occasions in heels.

How heels hurt your back

What I hadn’t considered until recently is that not only do heels hurt my 90-year-old feet something fierce, but they may also be hurting my knees, hips, lower back and spine. I really, really like my 41-year-old knees, hips and back and want to take good care of them all, so I’m going to heed the Ontario Chiropractic Association’s advice (starting now):

  1. Shop for new shoes at the right time of day. Later in the day, your feet swell thanks to a combination of walking around on them and water-retention—and it’s even worse in the summer months. Be sure you try on potential new shoes in the evenings when your feet are at their worst to really test them for fit and comfort.
  2. Be prepared for long days (and nights). Your feet need you to use common sense. Do you have a conference to attend? Or are you planning a big night out dancing with your girlfriends? Consider putting padded cushions in the front of your shoes to provide added support on the balls of your feet, or perhaps bring a spare. I like Tieks ballet flats because they fold up small, come with a carry case, feel good and look great with everything. No, they don’t have arch support but they’ll provide instant relief after several hours in heels!
  3. Don’t let your heels take all the blame. Those gorgeous Louboutins aren’t the only possible culprit lurking in your shoe closet; ill-fitting running shoes or runners that don’t support your individual foot’s needs, and even rubber flip flops and sandals—neither of which usually have any arch support—can also do their share of damage to your joints and lower back. After my ankle surgery, I started buying my running shoes a specialty shop because their sales people are trained in basic gait assessment*. According to the Ontario Chiropractic Association, whether you have high or low arches reflects the type of shoe you need to ensure you have proper support. The top three things to keep in mind are the shape, construction and midsole. If you go into a store to buy runners and they don’t at least ask you to remove your own shoes and walk back and forth a couple of times, leave. If they can’t see what your feet need, then they can’t help you select the right shoe.
  4. Lever your body’s built-in shock absorbers. Also known as your arches. If you wet your feet and walk across the floor, do you see the entire outline of your foot, or just the heel and ball of your foot? If you see your whole foot, you have low arches and you definitely need to look for shoes with arch support.
  5. Watch out for wide loads. Er, I mean wide feet. I have seriously wide feet (we’re talking D/E width)—and my bunions don’t help. If you’re like me, you need to know that there are brands out there that offer wider widths, though you may have to go to specialty stores on occasion and they can be more expensive. Even running shoes come in wide widths!

*Keep in mind that a chiropractor is your best bet to properly assess your step and gait to recommend the ideal type of shoe for your stride. Visit www.chiropractic.on.ca find a local chiropractor if you don’t already have one, and for more information on bones, muscles, joints and the central nervous system.

OCA prize packWin stuff

Now that your dogs are barkin’, as my mother would say, how’d you like to win $100 worth of awesome stuff courtesy of the Ontario Chiropractic Association to keep your feet feeling fine? Comment on this post and tell us your best foot-health secret for your mandatory entry, and for a bonus entry, tweet a link to this post with something really catchy (don’t forget to leave room for the #CANwin hashtag). Just be sure to pop back here and share the URL of your tweet in the comments, too. This contest is open to Canadian residents only and ends July 31, 2016, at 11:59 p.m. ET.

 

DISCLAIMER: I was compensated for this post, and used several tips provided by the Ontario Chiropractic Association. However, all opinions expressed are my own.

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Comments

  7. My tip is to keep a little pair of ballerina slippers in your purse, and slide the heels off as soon as you can. I also only wear the really high ones when I know I can sit! 🙂 And afterwards a soak in hot water, and a foot massage afterwards is key! 🙂

    Reply

  8. My tip is to keep a little pair of ballerina slippers in your purse, and slide the heels off as soon as you can. I also only wear the really high ones when I know I can sit! 🙂 And afterwards a soak in hot water, and a foot massage afterwards is key! 🙂

    Reply

  13. I really like this post! I do ankle streches and soak my feet but honestly, i just try to stay off them anyways. Because they always hurt!

    Reply

  14. I really like this post! I do ankle streches and soak my feet but honestly, i just try to stay off them anyways. Because they always hurt!

    Reply

  21. One of my best tips is to wear comfortable shoes, with moderate heals and great arch supports. Shoes are a part of your wardrobe you need to concentrate on, its your foundation

    Reply

  22. One of my best tips is to wear comfortable shoes, with moderate heals and great arch supports. Shoes are a part of your wardrobe you need to concentrate on, its your foundation

    Reply

  31. Love that analogy of 15 minute heels and 2 hour heels! Genius! My feet hurt all the time since I had my twins – would love any of these to help out my poor feet!

    Reply

  32. Love that analogy of 15 minute heels and 2 hour heels! Genius! My feet hurt all the time since I had my twins – would love any of these to help out my poor feet!

    Reply

  33. My foot health secret is to change your insoles every 3 months or so if you work on your feet all day. It really makes a difference.

    Reply

  34. My foot health secret is to change your insoles every 3 months or so if you work on your feet all day. It really makes a difference.

    Reply

  39. I do my best to not wear heels if I can help it. But, alas, there are times when I must! Adult events like weddings warrant them, but my feet always fight back. lol I’ll definitely use your tips to help ease my pain for the next time. 🙂

    Reply

  40. I do my best to not wear heels if I can help it. But, alas, there are times when I must! Adult events like weddings warrant them, but my feet always fight back. lol I’ll definitely use your tips to help ease my pain for the next time. 🙂

    Reply

  41. Get orthotics from a chiropodist or other qualified professional. The off the shelf kind are not meant to be a replacement for a custom fitted orthotic, and it will make a huge difference from your foot up to your spine if your ankle isn’t aligned properly.

    Reply

  42. Get orthotics from a chiropodist or other qualified professional. The off the shelf kind are not meant to be a replacement for a custom fitted orthotic, and it will make a huge difference from your foot up to your spine if your ankle isn’t aligned properly.

    Reply

  45. My best foot-health secret is, in the evenings, elevate your feet. It really does keep them from swelling (and if you are buying shoes, make sure you buy them at the end of the day when your feet are likely to be more swollen to ensure they’ll always fit!)

    Reply

  46. My best foot-health secret is, in the evenings, elevate your feet. It really does keep them from swelling (and if you are buying shoes, make sure you buy them at the end of the day when your feet are likely to be more swollen to ensure they’ll always fit!)

    Reply

  51. My best tip is one I used to do after a long shift being on my feet – lay on your bed and put your feet high up on the wall so that the blood drains out of them ;p

    Reply

  52. My best tip is one I used to do after a long shift being on my feet – lay on your bed and put your feet high up on the wall so that the blood drains out of them ;p

    Reply

  63. I have 2 tried & true tips:
    1: break in your shoes before you wear them out to an event. Wear them around the house.
    2: use moleskin on your feet where the shoes have rubbing contact (like the back of your heels) to cut down on blisters!

    Reply

  64. I have 2 tried & true tips:
    1: break in your shoes before you wear them out to an event. Wear them around the house.
    2: use moleskin on your feet where the shoes have rubbing contact (like the back of your heels) to cut down on blisters!

    Reply

  81. I apply moisturizing foot cream to my feet after every shower and before going to bed at night. It keeps my feet really soft.

    Reply

  82. I apply moisturizing foot cream to my feet after every shower and before going to bed at night. It keeps my feet really soft.

    Reply

  99. I put moisturizer on my feet every night before bed. It keeps the skin healthy and I also give my feet a mini massage at the same time!

    Reply

  100. I put moisturizer on my feet every night before bed. It keeps the skin healthy and I also give my feet a mini massage at the same time!

    Reply

  113. My best feet tip is to moisture your feet/skin IMMEDIATELY after you come out of the shower. It keeps my feet much softer for longer

    Reply

  114. My best feet tip is to moisture your feet/skin IMMEDIATELY after you come out of the shower. It keeps my feet much softer for longer

    Reply

  117. for me it is all about the foot massage….hey honey, wanna help me out? 😉 and of course trying to combine style with comfort (shoes that are still pretty but not impossibly harsh on my feet)

    Reply

  118. for me it is all about the foot massage….hey honey, wanna help me out? 😉 and of course trying to combine style with comfort (shoes that are still pretty but not impossibly harsh on my feet)

    Reply

  125. Having a nice pair of custom made orthotics inside the shoe will lead to healthy and happy feet in the long run!

    Reply

  126. Having a nice pair of custom made orthotics inside the shoe will lead to healthy and happy feet in the long run!

    Reply

  133. I always say my dogs are barking! Then of course I have dogs so it draws confusion and my dogs get blamed for my tired old feet!! Whenever I buy new shoes, I try them on in the evening after walking or working all day or exactly that moment when my dogs are barking! ?

    Reply

    • To answer your question, when my dogs are barking I soak my feet in a warm foot bath with some Epsom salts!

      Reply

  134. I always say my dogs are barking! Then of course I have dogs so it draws confusion and my dogs get blamed for my tired old feet!! Whenever I buy new shoes, I try them on in the evening after walking or working all day or exactly that moment when my dogs are barking! ?

    Reply

    • To answer your question, when my dogs are barking I soak my feet in a warm foot bath with some Epsom salts!

      Reply

  135. get the best fitting shoes, and socks that are appropriate for the weather. you don’t want wool socks in the summer cause you feet will be sweating

    Reply

  136. get the best fitting shoes, and socks that are appropriate for the weather. you don’t want wool socks in the summer cause you feet will be sweating

    Reply

  145. For me the best thing I did was to get properly fitted for my shoe size. I was wearing shoes that were too big for me just to accommodate my wider feet.

    Reply

  146. For me the best thing I did was to get properly fitted for my shoe size. I was wearing shoes that were too big for me just to accommodate my wider feet.

    Reply

  155. I love love love my heels I probably have easy 40 pairs. My tip would be a good foot message with foot cream, exfoliate, moisturize and elevate when possible to get the blood flow going again.

    Reply

  156. I love love love my heels I probably have easy 40 pairs. My tip would be a good foot message with foot cream, exfoliate, moisturize and elevate when possible to get the blood flow going again.

    Reply

  161. Wear shoes with good support. According to my chiropactor – my pumas just don’t have the proper support and that is one of the reasons why I am going once a month for treatment.

    Reply

  162. Wear shoes with good support. According to my chiropactor – my pumas just don’t have the proper support and that is one of the reasons why I am going once a month for treatment.

    Reply

  163. It’s not just high heels that can damage your feet, I wore combat boots for 25 years and now I too have to wear orthotics too, and they are not cheap!

    Reply

  164. It’s not just high heels that can damage your feet, I wore combat boots for 25 years and now I too have to wear orthotics too, and they are not cheap!

    Reply

  169. I now have to wear orthotics after a stress fracture in my shin (it affected everything about my lower body) and I can’t go without them now. So, so long heels :(. I do, however, wear Birkenstocks in the summer (there are cute ones out there) and they provide great support too.

    Reply

  170. I now have to wear orthotics after a stress fracture in my shin (it affected everything about my lower body) and I can’t go without them now. So, so long heels :(. I do, however, wear Birkenstocks in the summer (there are cute ones out there) and they provide great support too.

    Reply

  175. My best foot health secret is to apply tons of lotion at night and then wear socks to bed. Your feet will be so soft in the morning!

    ~Jonnie

    Reply

  176. My best foot health secret is to apply tons of lotion at night and then wear socks to bed. Your feet will be so soft in the morning!

    ~Jonnie

    Reply

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