Many women love to wear heels, but not all of them have the same foot shape. If you have flat feet, you may find it challenging to walk in heels without pain or discomfort.
Flat feet are a condition where the arches of your feet are collapsed or very low, causing your entire foot to touch the ground when you stand. This can affect your balance, posture, and gait, especially when wearing shoes that elevate your heels.
How to Walk in Heels with Flat Feet
However, this does not mean that women with flat feet have to give up on high heels altogether. With some tips and precautions, they can still enjoy wearing heels without compromising their comfort and health. Here are some ways to walk in heels with flat feet:
Selecting the Right Heels
The first step is finding the right pair of heels. Not all heels are made equal, and this is especially true for individuals with flat feet.
Heel Height: Keep the height of the heel in mind. For individuals with flat feet, it’s recommended to start with a lower heel – two inches or less – to help adjust to the change in weight distribution and alignment.
Heel Width: Wider heels or chunky heels are more stable and provide better support than stilettos. This is crucial for those with flat feet who need extra support.
Platform or Wedge Heels: Consider platform or wedge heels, as they offer the aesthetic appeal of added height, without forcing your feet into a steep arch.
In-built Arch Support: Look for shoes that come with built-in arch support. This can help to relieve some of the pressure that is typically placed on the arches.
Use orthotics or inserts
Orthotics or inserts are devices that are placed inside the shoes to provide cushioning, support, and stability for the feet.
They can help correct the biomechanics of flat feet and reduce the stress on the joints and muscles. Orthotics or inserts can be custom-made by a podiatrist or bought over the counter at pharmacies or shoe stores.
Stretch your Feet and Calves
Stretching your feet and calves can help prevent stiffness, soreness, and injury when wearing high heels. It can also improve your flexibility and range of motion in your lower body. You can do some simple stretches before and after wearing heels, such as:
Heel raises: Stand with your feet shoulder-width apart and hold onto a wall or a chair for balance. Lift your heels off the ground as high as you can and hold for a few seconds. Then lower your heels back to the ground slowly. Repeat 10 times.
Toe yoga: Sit on a chair with your feet flat on the floor. Lift your big toes off the ground while keeping the rest of your toes on the floor. Then switch and lift your other toes while keeping your big toes on the floor. Repeat 10 times for each foot.
Wall stretch: Stand facing a wall and place one hand on the wall at eye level. Place the leg that needs stretching approximately one step behind the other leg, and plant the heel firmly on the ground. Bend the knee of the front leg until you feel a stretch in the back leg. Hold for 30 seconds and then rest for 30 seconds. Repeat three times for each leg.
Practice walking in Heels
Walking in heels requires different skills and techniques than walking in flats. It is important to practice walking in heels before wearing them for a long time or in public.
You can start by wearing low heels (one to two inches) and gradually increase the height as you get more comfortable. You can also practice walking on different surfaces, such as carpet, hardwood, tile, grass, or pavement. Some tips for walking in heels are:
- Start with small steps and maintain a natural stride length.
- Keep your posture upright and your shoulders back.
- Engage your core muscles to balance yourself.
- Land on your heel first and then roll onto your toes.
- Avoid wobbling or swaying from side to side.
- Look ahead and not down at your feet.
Limit your Heel Time
Even if you follow all these tips, wearing high heels for too long can still cause damage to your feet and body over time. It is advisable to limit your heel time to no more than two hours per day.
You can also alternate between wearing heels and flats throughout the day or week to give your feet a break. You can also carry a pair of flats or sneakers with you when you wear heels so you can change into them when you need to walk long distances or stand for a long time.
Conclusion
Flat feet should not limit your ability to enjoy the elegance and style that heels can offer. With the right preparation, heel selection, and technique, you’ll be able to navigate your world in heels with confidence and ease. Remember, though, comfort is key, and it’s important to listen to your body. Happy strutting!
