What it takes: Pain in the ball of the foot
The higher the heel, the more of your body weight lands on the front of your foot. Burning or aching under the ball of the foot, or a feeling like a pebble in your shoe, is common.
Wearing high heels
Raised heels and narrow toes, for work, events or every day.
Heels shift your weight forward onto the balls of your feet and squeeze your toes into a narrow box. Worn often, they are linked to forefoot pain, bunions, nerve pain between the toes, and tight calves. Lower, wider heels and time out of them reduce the cost.
What it takes and what to do
What it takes: Bunions and hammer toes
Narrow, pointed toe boxes push your big toe toward the others and bend smaller toes. Over years this is linked to bunions and hammer toes, which can become painful and permanent.
What to do about Bunions and hammer toes
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out.What it takes: Tight calves and Achilles tendon
Heels hold your calf muscles in a shortened position. Regular wearers may find flat shoes or walking barefoot uncomfortable, and tight calves load the Achilles tendon.
What to do about Tight calves and Achilles tendon
Stretch your calvesDailyA wall calf stretch for legs that stand, walk or run all day. Move your ankles through their full rangeDailySimple ankle circles and point-and-flex moves to keep stiff ankles moving. Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running.What it takes: Ankle sprains
A high, narrow heel gives you a small, unstable base. Rolling an ankle on uneven ground or stairs is a common injury. Balance work strengthens the muscles that catch you.
When to see a professional
See a doctor or podiatrist for foot pain that lasts more than a few weeks, numbness or burning between the toes, a bunion or toe that is getting worse, or an ankle you cannot put weight on after a fall.