What we’ll cover
  1. Do you suffer from high heel pain?
  2. Changes around the body:
  3. What can I do at home?

How to manage High Heel Pain

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How to manage High Heel Pain

Do you suffer from high heel pain?

Whether it be the Spring Carnival, the festive season, or just for everyday wear, high heels have a marked impact on how women feel and stand.  Originally developed to give women a taller and more slender appearance, as physiotherapists we often see a range of conditions that are influenced by wearing high heels.

High heels push body weight forward leading to a significant change in standing posture.  This change in posture leads to misalignment of your spine’s natural curves and increases pressure through the low back, hips, knees, ankle, forefoot.


Changes around the body:

Wearing heels changes spinal alignment significantly, resulting in an increased lumbar lordosis (curve in the lower part of your spine).  This increased lordosis can lead to joint stress between vertebrae and the disc and increase likelihood of low back pain.  Women that already experience low back pain should be mindful of wearing heels as this can be detrimental to their current symptoms.

Additionally, heels also change the weight distribution around the hips and knees with some studies indicating that heels can increase the pressure around the knee by 26% resulting in degeneration or pain around the knee cap or knee joint.

Specifically around the foot and ankle, heels increase the pressure on the bones of the forefoot including the metatarsals.  Just changing the height of the heel can dramatically increase the pressure placed through the foot.  A 5 cm increase in heel height can increase force in the forefoot from 22% to 76%.  Increased force and pressure of body weight on the forefoot can lead to conditions including hammertoes, bunions, Morton’s neuromas, corns and calluses.

Additionally, the achilles and calf muscle is altered when wearing heels.  This shortening of the achilles tendon can lead to tendon injuries or increased risk of rupture of the tendon.  For women who regularly run, this can not only decrease speed but also increase the risk of injuries associated with running.

What can I do at home?

In order to reduce pain associated with heels, listen to your body!  If you experience pain when wearing heels consider speaking to your physiotherapist.  Being mindful of the height of heels and how often you wear them can make a significant difference.  As a physiotherapist, my advice is to choose your heels wisely.  Keep your higher heels for particular occasions and choose a lower heel where you can.  After a night or day in heels, try and spend a few days in flats or even barefoot if possible.  If high heels are part of your every day attire, try wearing a pair of flats to and from work, and slip on your heels when necessary.  When buying heels be mindful of the height as well as the slope (pitch of the shoe).  Heels that have a gradual pitch allow for better weight distribution.


If you do wear heels regularly, consider adding calf stretches as part of your daily exercise regime.  Try to do these stretches at least four to five times a day holding each for 15 seconds.  Remember, you don’t have to experience pain when you wear heels!  If you think you may be experiencing pain associated with wearing heels, call us at Malvern East Physiotherapy today!

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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