Do High Heels Cause Ankle Sprains?

Hey guys!

High heels make us feel beautiful, but they are beautifully dangerous. They naturally shift our center of gravity and weight distribution to an unnatural position. Not only can high heels cause ankle instability, trying to wear them will tell you if you are already plagued with instability. 

Imagine you are a bridesmaid in a wedding and the bride wants you to wear heels (even at a sensible height)! Most friends would love to comply, but struggling with ankle instability can make them uncomfortable to wear and dangerous.

While there are some risks to wearing high heels, you can still wear them! Limit your time in them to when necessary. Using the guidelines below, you will be safe and protect your ankles as much as possible.

What happens when you wear high heels?

High heels lock your ankle into a permanent position. Since your ankle is typically moving as we walk, this permanent position puts added strain on your ankle. Most of your ankle ligaments are stretched and the Achilles tendon is squashed.

All your weight will be locked into the ball of your foot and your arch is useless. Additionally, your tendons, joints, and ligaments will not get any rest from the strain.

The bones of our feet were not designed to walk only on the balls of our feet. So, the bones are also under great strain from heels.

I love heels. How can I still wear high heels?

High heels are not an absolute evil. Anything that makes you feel beautiful is a good thing. If you do plan to wear heels, it is best to keep the height below 2 inches.

If you plan to wear to heels taller than 2 inches, limit the time in them. Heels between 2 and 3.5 inches are better worn as platforms. Platforms give significantly more stability to your ankle and may help avoid an ankle sprain.

Ankle Sprains and High Heels

High heels force the muscles of the ankle and leg to lock. Over time, this leads to weakened ligaments and ankle instability. In extended uses of high heels, arthritis can develop because of added strain to your bones and joints.

With your heel raised off the ground, the chance of rolling your ankle is very possible. In the long run, heels will weaken your ankle, putting you at a higher risk of ankle injury. An injury can come in many severities, from ligament stretches to complete ligament tears.

How to Treat Your Ankle Weakness at Home

The easiest way to treat your ankle weakness caused by high heels is to take breaks from wearing them. Additionally, limit your time in your heels for specific settings. 

Wear flats as much as possible. Flat sneakers or dress shoes distribute your weight evenly and allow your ankles and feet to relax. Proper arch support is also vital for healthy feet.

Ankle stretching in all directions will provide you with more comfort. You will want to stretch the muscles in your feet as well as muscles in your lower legs. High heels shorten your calf muscles, so stretching it is vital to ankle strength.

Ankle strengthening exercises are easy to perform without weights. A great ankle strengthening exercise is to write the alphabet with your foot. Starting with “A”, draw each letter in the air using your ankle as the sole point of movement. Ankle pumps (moving your foot up and down in a controlled fashion) are a superb choice.

A final way to build up those ankles is by practicing your balance. The easiest way to do this is to practice standing on one foot. An added challenge would be to stand on one foot on a balance board or a small trampoline.

When should I see a doctor for my ankle weakness?

If you are experiencing pain or instability after a known ankle injury, visit your foot and ankle surgeon as soon as possible. She will assess the severity of the injury, the specific treatment, and your recovery time.

Generally speaking, a foot and ankle surgeon will suggest many of the exercises listed about as methods to strengthen your ankles. However, there are some instances where at home treatment is not seeing good enough results.

When home exercises are not enough, your foot and ankle surgeon will suggest physical therapy to a specialist. Many of the exercises you will perform will be like the home exercises, but they also have more advanced treatments to help.

Ankle Instability in your Life

The ankle instability you feel when wearing heels may be worse because of the ankle position, but the instability may be felt in other portions of your life.

Your instability will affect you dancing, running, climbing upstairs, hiking, and in extreme cases, even walking. Addressing the instability as soon as it is noticed is your best choice.

 There is a long list of activities that can lead to joint instability at the ankle. However, wearing high heels is one of the leading causes because it forces the ankle and foot into a permanent, extended position. The added height from the heels adds to the chances of ankle sprain or injury.

 If you feel any instability, take a break from heels for a while. There are many resources to review for ankle exercises at home. If your ankle instability continues, consult with your foot and ankle surgeon.

Remember, heels are wonderful, especially for the confidence boost they give you. Wear those heels (preferably 2 inches or fewer)!

Hope this helps!

XOXOXO

Dr. Eva