Recovering from high heel foot pain

Short-term issues

When you wear high heels, you may notice that your weight is shifted forward when standing still. When walking, that weight is later concentrated on the balls of your feet. This combination creates an uneven weight distribution, which could harm your feet in the long run, as your toes aren’t meant to support your full weight and the heel should be cushioned and supported.

To make matters worse, the awkward positioning of the foot in a pair of heels can create friction elsewhere on the foot. You’re not alone if you’ve experienced blisters and sores after wearing a pair of heels. Because the foot positioning puts excess pressure on the bottom of your foot, wearing heels can also aggravate the rest of your posterior chain, including your ankles, legs, and even your back.

Long-term complications

While it may be unrealistic to never wear heels again, reserving them exclusively for special occasions is a far better option than wearing them all the time. Frequently donning a pair of heels can lead to a wide range of foot-related issues, including back and leg pain. 

For example, when standing still, your weight is shifted towards your toes, which causes your body to instinctively lean backwards to relieve some of that pressure. In turn, your knees, lower back, and legs may feel strained. This uncomfortable posture — and the pressure it places on joints — can later lead to arthritis.  

Plantar fasciitis

Your plantar fascia is a thick band of tissue that runs the bottom of your foot, from your toes to your heel. When this tissue becomes inflamed, it causes plantar fasciitis, a painful condition that often worsens in the morning or after long periods of standing. While there are several potential causes, an important risk factor is poor arch support. Wearing high heels can force your arch to rest in an unnatural position for long periods, leading to pain, inflammation, and even tearing. The lack of heel support further exacerbates plantar fasciitis, as each step that is taken causes the heel to land on a hard surface without any support. 

Bunions

With excess pressure on the front of the foot, high heels can create bunions with long-term use. Forming on the joint at the base of the big toe, this bony bump causes the first toe to get pulled towards the others. While some bunions are painless, others can become sore and inflamed. In addition to bunions, corns, and calluses may also develop.

Metatarsalgia

The metatarsals are the bones that connect your toes to your ankle bones. Located in the forefoot between your toes and arch, this area experiences more pressure when the foot is positioned in heels, especially without any extra cushioning. Over time, it can lead to metatarsalgia, which may be characterized by a dull ache or shooting pain in the ball of your foot, as well as numbness and tingling.

Morton’s Neuroma

Wearing high heels frequently and for long periods can eventually cause Morton’s Neuroma — a painful condition that affects the nerve between the third and fourth toes. When a foot wears an ill-fitting heel, the space restraint and friction near the toes can cause the nerve to become compressed, leading to pain, numbness, or the uncomfortable sensation of stepping on a pebble. Since wearing heels causes the toes to absorb pressure from your weight shifting forward, heel wearers are further exposed to developing Morton’s Neuroma.

Whether you’re a longtime wearer or you’re feeling the after-effects of a recent outing with heels, the good news is that recovering from high heel foot pain is possible. Here are a few strategies to try.

• Stretch Your Feet: Stretching your feet can alleviate tension and may even soothe pain in the legs and back caused by high heels. Here’s one to try: Lay a book on the floor and prop the ball of your foot on top while keeping your heel grounded. Bend forward and try to grab your toes, holding for up to 30 seconds. Switch feet and repeat three times on each side.
• Choose Supportive Footwear: If you’re experiencing high heel foot pain, you probably know to take a break from any heeled shoes — at least until your feet feel better. But the shoes you do choose to wear are just as important. Now is the time for supportive, well-fitting footwear with plenty of cushion.
• Wear Insoles for Foot Pain: Since lack of arch support is likely a major factor behind your discomfort, giving your arches a little TLC can support healing and potentially prevent complications like plantar fasciitis. Insoles for foot pain, like Fulton’s Universal Insole, are especially effective for providing arch support and alleviating pain. They provide cushioning foam and customized arch support to reduce pressure and minimize shock.

Whether you’re experiencing high heel foot pain or you’re simply seeking some extra support, Fulton has insoles to start each day off on the right foot and feel your best. Explore our full range of options here.