The desire to maximize energy expenditure during daily routines, known as incidental exercise, often leads to questions about the metabolic cost of various activities. A calorie is a unit of energy, and its expenditure reflects the total amount of fuel your body consumes to perform a task, including walking. Changing the mechanics of a simple action like walking can significantly alter the body’s energy demands. The science of walking in high-heeled shoes offers a clear example of how footwear can influence the body’s metabolism and muscle workload. This article examines whether high heels increase the energy burn and explores the underlying biomechanics responsible for this effect.
The Direct Impact on Energy Expenditure
Walking in high-heeled shoes does increase the energy expended compared to walking in flat shoes or barefoot. This difference is measurable through metabolic parameters, such as oxygen consumption, which directly correlates with caloric burn. Studies show a significant rise in metabolic effort when walking in heels, with the effect increasing proportionally to the height of the heel.
The increased activity in the lower leg muscles can be substantial; for instance, one study found muscle activity in the gastrocnemius, soleus, and tibialis anterior to be approximately 150% greater when walking in four-inch block heels compared to walking barefoot. This heightened muscular effort indicates that the body is working harder to maintain movement and stability. While the increase is measurable, the overall additional calorie burn is modest and does not qualify high heels as a substitute for dedicated exercise.
Biomechanical Changes and Muscle Recruitment
The increase in energy expenditure stems from the changes high heels impose on the body’s natural walking pattern, or gait. Elevating the heel places the foot in a sustained plantarflexed position, shifting the majority of the body’s weight forward onto the ball of the foot. This forward pitch also raises the body’s center of mass, requiring continuous muscle engagement to prevent falling and maintain balance.
The calf muscles, which include the gastrocnemius and soleus, must contract almost continuously to support the body’s weight, leading to a higher workload. This sustained tension is one reason for the increase in local muscle activity and subsequent energy use. Furthermore, the ankle is forced into a position that disrupts the natural “rocker” motion of the foot, which normally provides smooth forward propulsion during a step.
To compensate for the diminished power generated by the ankle during push-off, the body must recruit muscles higher up the leg and torso more intensely. Research shows a distal-to-proximal redistribution of power, meaning the work shifts from the ankle to the knee and hip joints. The peak moment of the knee extensor muscle group, for example, can double during the stance phase of walking in high heels. This increased engagement of the hip extensors, knee extensors, and hip flexors is a key mechanism behind the higher metabolic cost.
Practical Limitations and Metabolic Trade-offs
Although walking in heels increases the energy required per step, this gain is often offset by practical limitations and physiological costs. The altered gait mechanics, including a shortened stride length and reduced stability, mean that people typically walk slower and for shorter total distances in high heels. This reduction in volume limits the overall calorie burn that can be achieved over the course of a day.
The continuous muscle contraction and joint stress lead to rapid fatigue and discomfort, which is the body’s signal to stop or slow down the activity. This fatigue makes sustained, vigorous walking—the type needed for substantial caloric expenditure—unsustainable. Furthermore, the increased mechanical stress, particularly the doubling of the knee extensor moment, can increase the risk of strain injuries and contribute to long-term joint issues.
Over time, long-term use of high heels can lead to structural changes, such as the shortening of calf muscles and stiffening of the Achilles tendon. These changes can compromise the muscle’s functional efficiency even when wearing flat shoes. Therefore, while high heels require more effort, they are a poor choice for a fitness tool due to the low volume of activity they permit and the potential for adverse physical consequences.