What to do if your knees hurt when wearing high heels

In life, many girls love beauty and often wear high heels to work or go shopping. Although wearing high heels will make them look better and taller, wearing high heels for a long time will cause great harm to their health. The most obvious phenomenon is foot pain and knee pain. At this time, you should change into more comfortable shoes and pay attention to rest more.

1. Walk slowly

After the knee pain is relieved, the first thing to do is walking training. Start by walking slowly, lifting your legs slowly and putting them down gently to avoid collision of the knee joint bones and aggravating the injury. The walking speed can be controlled within 60 steps per minute, and it can be done for 20 to 30 minutes a day. Later, gradually increase the exercise time, and within 3 weeks reach the standard of 20 to 30 minutes per exercise.

2. Cycling

30 to 40 minutes of cycling every day can bring unexpected benefits to elderly people with knee pain.

3. Jogging

For elderly people whose knee joint symptoms are not very serious, jogging is a good way to enhance the elasticity of joint ligaments. When running, it is best to land with the front half of the foot first to cushion the shock of the legs and prevent knee joint injuries. It is not advisable to stop immediately after running, but to walk slowly or mark time on the spot.

4. High Horse Stance

Bend your knees slightly (10-30 degrees) until there is no pain in the knee joints. Squat still with your hands raised and your eyes looking forward. Start by holding this position for a few minutes and then gradually increase the time. Generally, it only takes about 10 minutes each time, and you can do it once in the morning and once in the evening.

5. Supine Leg Raise

Lie on your back in bed, lift the affected leg about 15 degrees. When you first do it, you can hold it for 1 to 3 minutes. After practicing for a period of time, try to keep your leg lifted in the air for 10 to 15 minutes. You can then practice picking up a pillow with your feet to increase your strength, 2 to 3 times a day.

6. Kneeling and sitting upright

After getting up in the morning or before going to bed at night, kneel on the bed with your knees and practice kneeling. When kneeling, keep your back upright and move your arms as far back as possible, trying to touch the back of your feet.

1) Damage to the lumbar and cervical vertebrae

When the posture is upright, the vertebrae are in surface contact, the force is dispersed and not easily damaged; when the spine is bent, the contact surface between the vertebrae becomes smaller, the force tends to be concentrated, even to one point, the pressure increases rapidly, which can easily damage the vertebrae. High heels cause a person's center of gravity to shift excessively forward, which will inevitably cause the pelvis to tilt forward, increase the curvature of the spine, and concentrate force on the lumbar and cervical vertebrae, which can easily cause injuries. The accumulation of such injuries will eventually lead to low back pain and cervical spondylosis.

2) Knee joint disease

Due to the change in the gravity-bearing line, the wear of the knee cartilage is aggravated, inducing or aggravating the degeneration of the articular cartilage.

3) Ankle sprain

That is, "sprained ankle". When normal people walk and exercise, the ankle is prone to generate inward turning force, which is why the outside of the shoe is always the first to wear. People are constantly adjusting this turning force to maintain balance, but after wearing high heels, the adjustment ability will be weakened, which can easily cause sprains. And the higher the heel, the greater the potential energy of inward turning, and the more serious the injury will be.

4) Flat feet

The main cause of flat feet is the relaxation of the plantar fascia, which is located on the bottom of the foot and maintains the stability of the arch of the foot like a bowstring. The higher the heel, the longer the posterior arm of the arch, and the greater the pull (tension) on the plantar fascia. If the tension is too great for a long time, the plantar fascia will relax and the arch of the foot will lower, which may cause flat feet in severe cases.

5) Hallux valgus

If the toe of the shoe is too pointed and squeezes the big toe, it will cause hallux valgus. The hallux valgus is constantly rubbed and compressed by the shoes, so when it becomes inflamed, there will be a piercing pain.

6) Bunions

Shoes with pointed toes can squeeze your feet and make bunion problems worse. Bunion refers to swelling and inflammation of the thumb joint. Bunions may also occur on other toes. Experts do not believe that tight, pointed high heels cause bunions, but experts have proven that high heels can make bunions worse.

When the toes are forced to squeeze against the front of the shoe, the toes are placed in an unnatural shape, causing the joints in the middle of the toes to become deformed due to the frequent bending of the toes, which can lead to foot problems. Hammertoe can cause pain in the toe.

8) Fatigue fracture

Pressure on the forefoot caused by high heels may lead to stress fractures.

9) Corns or calluses

Thick calluses will develop where shoes and feet are constantly rubbing against each other. When you put on high heels, your foot slides up front and squeezes into that narrow shoe, which creates new pressure points on the foot and causes friction.

10) Metatarsal joint pain

High heels change the distribution of gravity throughout the body and cause more weight to shift toward the metatarsals. This can cause pressure and pain in the forefoot.