Plantar fasciitis is a common foot condition characterized by pain in the heel and arch. It involves inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot. While individuals often wonder about wearing high heels with this condition, it is generally not recommended due to their biomechanical impact on the foot. This article explores why heels are problematic and offers considerations for foot health.
Understanding Plantar Fasciitis
The plantar fascia, a strong, fibrous band connecting the heel bone to the toes, is crucial for supporting the foot’s arch and absorbing shock. Plantar fasciitis occurs when this tissue becomes inflamed or irritated, often due to repetitive stress or overuse. Common causes include prolonged standing, certain exercises that stress the heel, and foot mechanics like flat feet or high arches.
The primary symptom is a stabbing pain near the heel, often most intense with the first steps in the morning or after periods of rest. The discomfort may lessen with activity during the day but can worsen after prolonged walking or standing. While the exact cause remains unclear in some cases, factors like age, obesity, and occupations requiring long hours on one’s feet can increase risk.
How Heels Affect Plantar Fasciitis
High heels significantly alter the foot’s natural mechanics, increasing strain on the plantar fascia. They shift the body’s weight forward, placing greater pressure on the ball of the foot. This positioning can force the arch into an unsupported, strained position.
Wearing heels shortens the calf muscles and tightens the Achilles tendon, which connects them to the heel bone. A shortened Achilles tendon pulls on the heel bone, increasing tension on the plantar fascia. Research indicates that as heel height increases, from 3 to 7 cm, the peak strain on the plantar fascia progressively rises. This heightened tension and stress can exacerbate existing inflammation and pain in the plantar fascia.
Selecting Supportive Footwear
For individuals with plantar fasciitis, supportive footwear is important for alleviating strain and promoting healing. Shoes should offer adequate arch support to distribute pressure evenly. Proper cushioning, particularly in the heel area, helps absorb shock with each step.
A firm heel counter, the back part of the shoe that cups the heel, helps stabilize the foot and reduce excessive motion. While completely flat shoes can be unsupportive, a slight heel or heel-to-toe drop (e.g., 6–10mm) can sometimes reduce tension on the plantar fascia. Shoes should also have a comfortable, cushioned insole, ample toe room, and a construction that promotes stability without being overly rigid.
Tips for Managing Heel Use
While generally discouraged for plantar fasciitis, some individuals may choose to wear heels occasionally. Opting for heels with a lower height (ideally one to two inches) can help minimize stress. Wider, more stable heels, such as wedges or block heels, are preferable to stilettos as they distribute weight more evenly.
Limiting the duration of wear is helpful; consider changing into supportive shoes when not actively needing to wear heels. Using supportive inserts can provide additional cushioning and arch support within the heel. Performing calf stretches before and after wearing heels can help mitigate some of the tightening effects on the Achilles tendon and plantar fascia. It is important to recognize that pain is a signal to discontinue heel use and prioritize supportive footwear.