From Beyonce in “Single Ladies” and “Crazy in Love” to Jennifer Lopez in “On the Floor,” and probably most pop music videos of the 2000s, female artists have made dancing in heels and stilettos look easy. However, working out in heels like Miley’s isn’t recommended by experts at all, and twisting and turning in heels in a workout space would probably result in injury.
According to experts, the right athletic shoes are essential for a safe and effective workout.
Think about what could be the problem. Experts say it’s everything.Exercising in high heels is generally not recommended for most types of exercise, due to several safety and health concerns. Here are some reasons why high heels are dangerous:
Ankle injuries: Heels raise your heels and shift your center of gravity forward, making your ankles more susceptible to twisting or spraining while moving.
Balance issues: A narrow heel base reduces stability and increases the risk of falling.
Knee strain: The changes in posture caused by wearing heels can put extra strain on your knees and lead to joint problems.
Foot problems: Wearing heels can lead to foot discomfort and pain such as bunions, hammertoes, and plantar fasciitis.
Spinal alignment: Leaning forward on your heels can disrupt your natural spinal alignment and cause back pain.
Changes in posture: Heels force your body into an unnatural position which can lead to muscle imbalances and strain on your hips and legs.
Muscle work: While heels may work certain muscles, like your calves and thighs, more, they’re not the best way to build strength and conditioning, which can lead to muscle overuse and improper development.
Range of motion: Heels limit the range of motion of your ankles and feet, which can prevent you from properly performing many exercises.
Long-term effects: Regularly exercising in high heels can lead to chronic pain and long-term musculoskeletal problems.
– Opinion of Dr V Anand Naik, Senior Consultant, Spine Surgery, PSRI Hospital
Dr Akhilesh Yadav, Deputy Director, Orthopaedics and Joint Replacement, Max Hospital, Vaishali
“It is not recommended for the general public.”While Miley may benefit from practicing in heels, this is unimaginable for most of us who cannot even walk in high heels for long periods of time. Imagine trying to do mountain climbers in high heels at the gym. Experts also say that it is not a recommended practice. “Training in high heels or stiletto heels is not safe for most people. Yes, there are reports of performers training in heels, but it is not recommended for anyone doing any form of exercise for leisure or fitness. There is a very high chance of injury. Pointy stiletto or high heels are not recommended for training at all,” says Dr Aashish Chaudhri, Managing Director, Senior Consultant and Head, Orthopaedics & Joint Replacement, Aakash Healthcare.
“Exercises such as weightlifting, running, jumping, and even certain types of stretching are particularly risky when worn in heels due to the instability and lack of support. Proper athletic footwear is essential for safe and effective training. If you feel you need to train in heels for certain performance-related workouts,
“For these reasons, it should be undertaken under expert supervision with a clear understanding of the risks involved,” points out Dr Akhilesh Yadav.
