Wearing high heels can negatively impact the spine, hip joints, knees, ankles, feet, and toes. According to doctor Hoang Quyet Tien from the Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, when wearing high heels, the foot is pointed downwards, increasing pressure on the metatarsal and toe joints. To maintain balance, the shin bone tends to rotate inward, compressing the cartilage and subchondral bone within the knee joint. This wears down the cartilage, causing bones to rub together more, leading to knee osteoarthritis.

When joints are damaged, immune cells increase the secretion of inflammatory substances such as TNF-α, Interleukin 1, Interleukin 6, and Interferon gamma, which destroy collagen, elastin, and hyaluronic acid in the joint cartilage and synovial membrane, causing arthritis. The progression of osteoarthritis and arthritis accelerates if heels are too high or worn for extended periods.

Doctor Tien advises women on the following measures to wear high heels without harming their joints:

Heel height should not exceed 5 cm

The higher the heel, the greater the pressure on the front of the foot. Prioritize shoes with a heel height under 5 cm for daily activities. Heels above 7-8 cm should only be used for short durations.

Comfortable style, one size larger

Choose shoes with a wide toe box that accommodates the shape of your toes. Ensure a minimum distance of one cm from your longest toe to the tip of the shoe. Opt for open-toed shoes that are not overly sloped forward and feature square or block heels to better distribute pressure and improve balance.

Do not wear for more than 4 hours daily

Doctor Tien recommends that for heels under 5 cm, women should not wear them for more than 4 hours daily. For heels between 5-8 cm, limit wear to 3 hours daily, and for heels over 8 cm, wear them for no more than one hour daily. Alternate with flats or athletic shoes to relieve pressure on the feet.

Use supportive insoles

Adding silicon inserts or soft insoles provides cushioning and shock absorption for the arch and heel, helping to minimize micro-damage from friction between joints. This reduces the likelihood of inflammatory pain and increases comfort during prolonged movement.

After removing your shoes, perform toe stretches, ankle rotations, or gentle massages to improve blood circulation and relieve musculoskeletal tension. Soaking your feet in warm water for about 20-30 minutes and strengthening muscles around the knees, hips, and lower back helps stabilize the knee joints and spine when moving in high heels.

Illustration of damaged and healthy joints. Photo: Eco Pharmaceutical Joint Stock Company

In addition to maintaining a healthy lifestyle, exercising appropriately, and choosing suitable footwear, it is essential to supplement with natural nutrients that safely support anti-inflammation and pain relief. These include undenatured Type 2 Collagen, hydrolyzed Collagen Peptide, Eggshell Membrane, Turmeric Root extract, and Chondroitin Sulfate. These nutrients regulate immune responses, thereby supporting cartilage and subchondral bone regeneration, increasing anti-inflammatory substance production, aiding in reducing joint pain, protecting the synovial membrane, and nourishing and maintaining joint health.

If joint pain and stiffness persist and limit mobility, patients should consult a musculoskeletal specialist for appropriate treatment advice.

Thai Thanh