What are high heels doing to your feet?

“The number one sign I see is what I call Spring Carnival Syndrome,” says podiatrist Nick Nikolopoulos.

“Women turn up looking fabulous and beautiful to the races and six hours later they’re walking around with sore, bare feet. The more heel height you add, the more you accentuate pressure on different parts of the foot and this is not normal.”

“High heel shoes generally put pressure on your joints and increases the risk of ankle sprains,” adds podiatrist Mary Michalopoulos.

“Most commonly, they can cause aggravations such as blisters, ingrown nails, corns and calluses (thickened skin), but in some cases, can lead to foot deformity.”

Continuous wearing of high heel shoes over long periods of time is also linked to arthritis, particularly of the knee, and can also alter the position of the muscles in the lower limb.

How to wear stilettos to minimise risk of foot damage

“It is all about moderation-we use the healthy diet pyramid to give us an idea of the quantity of foods we eat- similarly we want to apply that principle of moderation to shoes,” explains Mary. “Runners are on the bottom of the pyramid, ballerina flats are ‘wear sometimes’ on the mid part, and thongs, scuffs, and stilettos are ‘wear occasionally’ on the tip of the pyramid.”

Although Mary does not encourage wearing stilettos, she says that, if you are going to wear them, it is important to be particular about what occasions you wear them to.

For example, you might wear them if you are going somewhere special but you wouldn’t wear them if you were going pavement pounding.”

Mary’s tips:

  • Heels should be solid or wedge rather than spiky.
  • Look for a shoe with a closed back so that the heel is protected.
  • The sole of the shoe should be rubber for good cushioning, and the upper of the shoe ideally should be leather.
  • The toe box of the shoes should ideally be round and deep, and the shoe should have a strap to secure it onto the foot. If you put the shoe on and flick it and it falls off, then it is not secure enough.
  • When buying, walk around the shop with the shoe on, and if it doesn’t command confidence and comfort then, it probably never will.
  • Office workers should wear a lower heeled shoe, or if you must wear a high stiletto, walk to work in a more comfortable shoe and change at work.
  • Listen to your body. If you are feeling sore or getting calluses, take notice and change into appropriately fitting footwear.

What is the safest way to add height when picking heels?

“There isn’t really a safe way, but what we can advocate is harm minimisation,” says Nick.

“Aim for a heel height of about a centimetre. Most women would fall of the chair and say he’s dreaming, but think about it. Feet is about mobility, mobility is about socialisation, so if you’re feet aren’t working then you won’t be going anywhere.”

How can I minimise achy feet at the Melbourne Cup?

  • Don’t wear a brand new pair of shoes for the first time at the races; you need to test them a bit so you know what the hot spots are.
  • Pack a cushioning gel such as Party Feet Gel inside the shoe to help prevent that burning pain, and keep a blister prevention pack and bandages in your bag just in case.
  • Wear a chunkier heel, rather than a spiky heel- spiky heels poke holes in the turf so you will slide into the grass.
  • Balance the day by sitting down when possible.
  • If foot pain persists, it is recommended you see a podiatrist.