From heels to health: How your footwear choices impact your feet

Footwear choices can significantly impact various aspects of health, from posture to the risk of developing chronic conditions. Choosing the right footwear is thus essential for maintaining not only foot health, but also overall wellbeing.

This article provides an expert insight into the connection between footwear and foot health, discussing the effects of various shoe types, signs of trouble, and tips for selecting the right footwear.

What are some signs that indicate my footwear is negatively impacting my feet?

Wearing the wrong footwear can lead to various foot issues and discomfort. Your footwear may be causing harm if:

• You experience persistent pain in your feet, ankles, or legs. These symptoms can indicate improper arch support or shoe fit.
• You experience numbness or tingling. These sensations can occur if your shoes are too tight or if they lack proper arch support, thus restricting circulation and constricting nerves.
• You notice changes in foot shape, such as corns. These can arise from ill-fitting shoes.

If you experience any of these symptoms, it’s important to consult with a podiatric surgeon for advice.

How do high heels affect foot health?

High heels are a popular choice for many, but their impact on foot health can be detrimental. Wearing high heels changes the foot's natural position, potentially leading to a range of issues, such as:

• Increased pressure: High heels move body weight forward, putting excessive pressure on the toes. This can result in conditions such as bunions, hammer toes, and metatarsalgia.
• Ankle instability: The elevated heel position reduces stability, increasing your risk of ankle sprains and falls.
• Achilles tendon issues: Wearing high heels consistently can lead to tightness in the Achilles tendon, resulting in Achilles tendinitis and other related conditions.

Can wearing flats be just as harmful as wearing heels?

While flats are often seen as a comfortable alternative to high heels, they can also pose risks to foot health.

Many flat shoes lack arch support and cushioning, which can lead to conditions like plantar fasciitis (a painful inflammation of the tissue connecting the heel bone to the toes). Additionally, people with flat feet or low arches may be more prone to overpronation (excessive inward rolling of the foot when wearing flats) resulting in pain in the feet, knees, and hips.

Moreover, poorly designed flats can create pressure on the ball of the foot, causing discomfort and long-term foot problems.

What are the best types of shoes for foot health?

When selecting shoes, it’s important to prioritise comfort and fit over fashion trends. Some types of shoes that are generally recommended are:

• Athletic shoes: Athletic shoes provide cushioning, arch support, and stability. Designed for movement, these shoes are ideal for various activities, including walking, running, and exercising.
• Sandals with arch support: While many sandals lack support, some brands offer sandals designed with proper arch support, cushioning, and adjustable straps.
• Dress shoes with support: Some dress shoes are designed to be stylish while still providing adequate support. Seek out options that feature cushioned insoles and provide a comfortable fit.

Are there any specific features I should look for in shoes if I have flat feet or high arches?

When selecting shoes, it’s crucial to consider your specific foot structure.

For people with flat feet, it’s important to choose shoes that have built-in arch support to help distribute weight evenly and minimise the risk of overpronation. Stability features are also essential, as stability shoes are designed to prevent excessive motion and provide support during walking or running. Additionally, cushioned insoles can absorb shock and reduce stress on the feet, while a wide toe box allows the toes to splay naturally, minimising pressure and discomfort.

Conversely, people with high arches should seek cushioned shoes that provide ample shock absorption and comfort. A flexible design is important to allow for natural foot movement, and shoes with a slight heel can help maintain alignment and reduce strain on the foot. Furthermore, considering custom orthotics can offer additional support tailored to individual high arches.