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How To Undo The Damage High Heels Are Causing To Your Body

How To Undo The Damage High Heels Are Causing To Your Body

Does every bone, muscle and joint from your toes to your neck hurt after a long day in heels at work? Love the way your favorite heels look on date night, but hate the way your body feels after having them on all night?

You’re not alone.

High heels have always been famous for the agonizing foot and ankle pain so many women experienced after wearing them. But now we know that heels are not only causing temporary foot pain that a sympathetic significant other can massage away, but instead, long term structural damage.

According to a recent review article wearing high heels is associated with a fundamental changes in the wearer’s posture and gait that the researchers found lead to “mostly negative consequences” long term.

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Over time heels create strength imbalances in the muscles  that surround the ankle joint. This can lean to ankle instability which is associated with changes in gait and posture. Long term these changes are associated with injuries to muscles in the upper leg, hip and even the back.

“One condition known to compound the difficulty of walking is the use of high heeled shoes, which alter the natural position of the foot-ankle complex, and thereby produce a chain reaction of (mostly negative) effects that travels up the lower limb at least as far as the spine.”- Cronin, NJ

While the best defense against the damage high heels causes is to give up heels altogether, that’s probably not a realistic option and probably isn’t necessary at all as long as some preventive measures are taken to counteract the effects of heels on the ankle.

Spend Less Time In Heels

Keep in mind, you don’t have to give them up. But if you can find times in the day to slip them off and wear other shoes or simply go barefoot, even for short periods of time, you’re going to help minimize the negative effects the shoes are having on the mobility of your ankle. For example, in Gretchen Reynolds‘ article she states that: “Dr. Cronin also suggests slipping off heels while sitting at your desk, since wearing the shoes, even when not moving “can alter the resting length of the muscles and tendons around the ankle.”

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So, give your feet a break during the day. If you’re going out to run errands, walking to get lunch and definitely once you’re home, give your feet a much needed break. Get into flatter shoes and out of the heels.

Strengthen Your Ankles

Calf raises and other exercises that strengthen your ankles are recommended to help counteract the effects of the heels. Specifically the researchers recommended heel raises and heel drops. An extra bonus is that your calves will look great too.

Heel raises are performed by simply rising up onto your toes from a flat footed position.

Heel drops are performed by standing on the edge of a stair and slowly lowering your heels as low as you can over the edge.

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Leave the Heels in the Locker Room

Working out in heels has become a recent fad, with the Stiletto workout and Heel Hop, but those probably are not the best options for your foot, ankle and knee health.

Because heels are inherently unstable resulting in changes in posture and movement mechanics working out in them will only lead to greater impact forces across the already compromised muscles and joints and a greater chance for injury. According to Dr. Cronin, the impact forces created are: “… concentrated over a small region of the foot in high heels, creating regions of very high pressure,” leading to foot pain. Moreover, due to balance and biomechanics being compromised, running in heels is also “a very inefficient way to move.”

So lace up your cross trainers and leave the heels in the locker.

Go With Shorter,Thicker, Heels If Possible

Wearing heels for 40+ hours a week is already putting a lot of strain on the ankles and feet. Styles with taller and or thinner heels add to that strain. Taller heels lead to greater ankle inversion and thinner heels are more unstable. If you’re going to wear heels religiously, simply opting for shorter and/or thicker heels may help mitigate some of these negative effects.

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While a shorter and/or thicker heel won’t help strengthen your ankle or improve your ankle mobility and are still damaging, shorter, thicker heels may lead to less severe changes in gait and posture. Therefore they would be less damaging to the structures of the lower body.

While they might not be the best choice for foot health and are probably keeping your podiatrist in business, heels aren’t going away any time soon. Despite all of the pain that they’ve caused women over the years, no one is giving up their “cute shoes”. The good news is, if you can make some of these simple changes to your routine, you can alleviate and maybe undo some of the damage that wearing heels has done to your body.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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