Wearing high heels to appreciate flowers poses dangers - 3 tips to prevent foot injuries

April is the flower-viewing season. The outpatient clinic found that many women wear high heels to go up the mountain to view the flowers all day, which often causes lower back pain, ankle sprains, and even acute plantar fasciitis. Doctors point out that high heels are a favorite of many women. It is recommended that when choosing shoes, the height difference should not exceed 5 cm. At the same time, take the following 3 tips to protect your feet to reduce foot injuries.

Orthopedic surgeon Liu Zhengjun pointed out that high heels are women's favorite. During the flower-viewing season, the number of cases of plantar fasciitis in the outpatient clinic increases significantly, and almost all of them are girls. The reason is that they wear high heels to go up the mountain in order to look better in photos. Therefore, it is recommended that women take good care of their feet, massage the soles of their calves and soak in hot water more often.

4 Tips for Choosing Shoes to Avoid Plantar Fasciitis

As for, how to choose high heels? Dr. Liu Zhengjun recommends 4 tips for choosing high heels to avoid foot injuries caused by uncomfortable shoes:

1. A last that fits your feet: When wearing high heels, the pressure is on the forefoot. If the last does not fit your feet, your toes will be squeezed together when you walk, which can easily cause hallux valgus. You must try on high heels on the spot. If a pair of shoes becomes uncomfortable after less than a minute of wearing, don't expect them to fit better after wearing them for a whole day.

2. Choose thick-heeled shoes with good sole stability: The bottom of the high-heeled shoes should not shake when placed flat, and the heels should be flat on the ground to provide basic stability, otherwise wearing them will increase the instability of the ankle when walking. In addition, thick-heeled shoes have a larger contact area with the ground, providing better stability.

3. The toe needs to have an appropriate curvature: Place the shoe on a flat surface. The contact point between the front of the high heel and the ground is at the forefoot, and the toe position should have an appropriate curvature. This is because when a person walks, the back foot will have a propulsive force, and the point of force at this time is on the forefoot, and the toes will be slightly bent upward.

4. The height difference is less than 5cm: If you must wear higher heels, you can choose a type of shoe on the market that has a waterproof platform, which will raise the sole of the forefoot, which can also lengthen the body proportions, but this style uses design to reduce the slope difference of the sole.

High heels hide dangers, don’t forget to read the next page to find prevention methods>>>>

3 Tips for Foot Care: Massage and Stretching Exercises

Orthopedic surgeon Liu Zhengjun emphasized that for ladies who often wear high heels, or those who suffer from foot pain caused by sports injuries or obesity, it is recommended that these groups spend 5 to 10 minutes before going to bed and do the following three foot-soothing exercises to take good care of their feet every day.

Tips 1. Foot massage

You can use the ball to massage yourself without asking anyone for help. Find a fist-sized hard ball, place it under the arch of your foot, stand with one foot on the ball, apply a little force, and allow the ball to massage the muscles and fascia under the sole of your foot. Just a slight soreness is enough, no tingling sensation.

Tip 2. Calf stretch

Sit down, place a towel or elastic band under the soles of your feet, hook your feet upwards with the towel, and straighten your knees as much as possible. Hold for 30 seconds, then relax. Repeat 3 times.

Tip 3. Foot Exercise

The foot muscles are essential for maintaining a good foot structure and can help share the pressure borne by the plantar fascia. Grasping a towel or elastic band with your feet can help train the muscles under the soles of your feet. Place a towel or resistance band under your toes and curl your toes to grip the towel or resistance band to train the muscles under your feet.

【Tips for foot protection】:

Shoes are the most direct buffers when you step on the ground. When the body's pressure is concentrated on the front of the foot, when wearing high heels, the foot is in a tiptoe state. The calf and foot muscles have to spend more effort to maintain balance, and the body's natural muscle balance has been completely changed. Wearing high heels for a long time will cause some foot problems, which may affect the soles of the feet, knees, and pelvis. When seeking diagnosis and treatment or understanding the health of your feet, you can also use foot instruments to test and have a professional doctor evaluate and find the right way to improve your feet.