Be wary your shoes could be health threat

It is hard to believe that there was once a time when humans simply walked around barefoot, no matter the temperature or terrain. Nowadays, you would struggle to make it down the nearest street without passing several shoe stores, boasting a wealth of designer heels, on-trend trainers and seasonal specials.
Shoe fashion and styles come and go, but a lifetime of wearing comfortable shoes is one of the best preventive measures you can take to ensure your mobility, healthy back and nerves.
You may be doing a shoe-icide because of the type of shoes you are wearing since there are several health complications that can arise from wearing a very high heel, pointed or ill-fitting shoes. Ankle sprains, chronic pain that can lead to nerve damage are some of the woes today’s footwear.

The cons
According to Dr Nobert Bwana, a physiotherapist at Physique Centre in Kamwokya, wearing high heeled shoes changes the position around which the force of gravity appears to act. When heel height increases, the location of the centre of gravity is elevated which decreases body stability.
Dr Bwana says, “This increases the sway of the back during movement to maintain balance and therefore causes an arch in the back and a thrust of the chest, pelvis, and posterior. These in the long run cause back pain.”

Affects bones
Very high heels force the feet into an unnatural position that puts stress on the ball of the foot. This is the joint where the long foot bones meet the toe bones.
Too much pressure in this area can inflame these bones and the nerves that surround them. Chronic stress to the foot bones can even lead to hairline fracture (a small crack or severe bruise within the foot bones).

Dr Joel Cosmas Oryem, a Physiotherapist at Aga Khan University Hospital Metroplex Medical Centre, warns people not to wear high heels beyond two inches. “Switching to lower heels will help you avoid problems with the bones in the foot. The lower you go, the more natural your foot position will be, he says.
The very narrow heels of stilettos are very risky according to Dr Oryem, “Because the weight is concentrated in one area. This makes you wobble like you are walking on stilts and may result in tripping and spraining your ankle.”

Sprain
An ankle sprain happens when you roll onto the outside of the foot. This stretches the ankle ligaments beyond their normal length. A severe sprain may tear the ligaments causing severe pain.
“Avoid pointed toe and ill-fitting (tight shoes), do not wear high heels for a long time but vary foot wear. Carry at least two extra pairs of flat or open shoes with you: one for driving and the other for the office: for your feet under the work desk). Soft tissue helps to relax tensed and tight muscles after a day of wearing high heels,” Dr Oryem warns.

Some shoes are notorious for causing a painful knot on the back of the heel. The rigid material presses on a bony deformity leading to blisters, swelling, even pain in the Achilles tendon (tissue that connects the calf muscles to the heel bone).

How to buy the right shoes
Identify the shoes that cause pain. These are mostly shoes with narrow toes or high heels. You need to check to see if the toe of the shoe is not narrower or shorter than your own toes.
Dr Bwana says, “Know the right shoe size you wear and since sizes vary from one manufacturer to another, get measured whenever you are buying shoes. You may also fit in some of the shoes if the seller allows and walk around the shoe store so that you do not risk buying a tight one. Do not rationalise that the shoes will stretch with time. Find shoes that fit from the start.”

Check for anything inside the shoe that might irritate your feet or cause blisters. Examine the soles if they are sturdy enough to provide protection from sharp objects.
If you know you will be on your feet most of the day, choose supportive, comfortable shoes. It is also important to have well-fitting athletic shoes for running and aerobics.
People with diabetes also need to be very careful while buying shoes. The shoes should have a relatively long and spacious toe box made of breathable materials such as leather which allows sweat to evaporate and helps keep feet drier throughout the day.

Preventive measures

• Ensure there is enough room in the front of your shoes (the ‘toe box’) to wiggle your toes freely. If the shoe is too tight here, then you put yourself at risk of compression lesions and numbness.
• Ideally your shoes should have a fastening, which allows you to adjust the fit of your shoe when necessary.
• Shoes should have a slight heel gradient (around 20 to 40 mm high), be broad for stability and to offset any tightness that you may have in your Achilles tendon.

• The upper part of the shoe should be made of natural materials for general flexibility, durability and comfort.
• Cushioning inside the shoe is great for comfort and the reduction of the shock of impact when landing on your heel and pushing off from the balls of your feet whilst walking.
• Choose shoes that are firm in the midsole (between the heel and the toe box).

Tips
The moment you wake up: Instead of jumping out of bed, stretch your feet. Sit with your legs straight out in front of you, and angle your toes toward your head, and then away from it. Do that several times to warm up the Achilles tendon.

Before every workout, exercise your toes. Say, by picking up marbles with your toes. Or wrapping a rubber band around your toes, and trying to expand them outward. Also, slowly roll your foot over a soft tennis ball. Experts say these exercises help strengthen major muscles in our feet, while stimulating nerve endings, and protecting us from foot injuries.

[email protected]