High heels can upgrade the appeal of almost any outfit. And this is the reason every girl loves heels, especially those who are short heighted. But, many times high heels are blamed to cause osteoporosis. What is worth wondering if there is actually any connection between the two or is it mere some guesswork by fear-mongers or researchers. If studies are to be believed, the risk of osteoporosis is higher among women who wear high heels for consecutive years as contrasting those who don’t.
Effects of Wearing High Heels for Years
When you wear high heels, the feet do not lie flat on ground. Rather, you place them on a steep angle as the heels of the feet are at a higher level than the toes. Consequently, the weight of whole body pushes straight into the bones of the toes.
Adding further to the information, high heels affect the body posture as well. But, as a matter of fact, this is the key reason why most women chose to wear heels. They shape the back arch while simultaneously pushing forward the bust which adds to the being sexy oomph of your appearance. But, be cautious ladies! All this affects the body alignment directly thus causing the lower back and knees having to move into aberrant positions to create balance in heels to protect you from falling off. Both these actions are self sufficient to make the bones more fragile.
The joints contain a lubricant called synovial fluid. This fluid works to reduce friction in joints. In absence of this fluid, the joints would keep rubbing against each other thus leading to wearing down of bones. This further causes pain in joints and thus leading to osteoporosis with following consequences.
- The first one is that the bones will continue to get weaker due to constant friction thus leading to loss of bone density as well, one of the major causes of osteoporosis.
- Second, lack of synovial fluid and related problems can affect the body’s balance thus raising the risk of you falling down. The injuries thus occurred can further increase the risk of osteoporosis.
Research studies have proved that prolonged use of heels features a direct risk of osteoporosis by reducing the synovial fluid in the joints.
Tips to Reduce the Risk of Osteoporosis
It is very easy to prevent the occurrence of osteoporosis by mitigating the instances of risk factors in daily life. You can do this by adopting simple changes in your diet and lifestyle. The most important one is that stop treating heels as your daily-wear footwear. Wear them occasionally in real sense. This means wear them only on special occasions, like weddings or parties.
However, if you really need to wear them every day to boost up self confidence, you would require much more effort in the personal growth as well as sense of self-worth, but in pro tem you can go ahead to wear the heels while taking care of following tips and precautions:
- Make it a point to wear short heels which are below two inches.
- Stay away from stiletto heels as they are considered to be the worst by orthopedics and podiatrists. Go for heels that have a wider base, like wedges, to reduce the amount of pressure on knees.
- Massage your feet before getting into bed.
- Try stretching your legs after you get them out of your heels. Make sure to stretch out the calves and toes as well. Doing so would help the cramped muscles to improve the blood circulation in feet thus helping the bones to get back into normal shape and alignment.
- You can use an insole to create extra padding for feet and thus bones.
- Rotate the heels. If you are wearing a 3-inch heel one day, try to wear a 2-inch the next day. Doing this would prevent the legs from locking into a specific unnatural alignment created by wearing the same type of heels every day.
Regular exercise is one of the best ways to prevent osteoporosis and strengthen the bones. Exercising not only builds muscle endurance, but also builds and maintains the thickness and amount of the bones, commonly referred as ‘bone mass density’. The most common forms of exercise that your doctor may recommend for osteoporosis include resistance, weight-bearing, and flexibility. All these types of exercises play a crucial role in building healthy bones. So exercise regularly along with keeping in close consideration the above said precautions to keep your bones healthy.