Achilles Tendon Pain

It’s ok to wear high heels. In fact, shoes with at least an inch heel are recommended for individuals with flatfeet, tight calves and arch pain. But, once the height of the heel exceeds 1.5″, the amount of force transferred to the ball of the foot increases substantially. Common problems that develop or are aggravated as a result of long term wear of high heels include bunions, hammertoes, calf contraction (which can lead to Achilles tendonitis) and ball of foot pain, including metatarsalgia, sesamoiditis and neuromas. To help avoid or minimize these problems, follow these simple steps:
For everyday wear, stick with 1-1.5 inch heels.
Save the 3″ and higher heels for occasional dinners and events.
Don’t wear the same heels every day. Rotate your shoes, wearing different styles and different heel heights each day.
Choose a wider heel with higher heels. A wider, thicker heel will add stability to the shoe and help maintain balance.
For high heels, choose shoes with thicker straps. Although strappy high heels may go well with a certain outfits, the less material on the shoe, the less support you will have which can lead to problems with balance.
Make sure the shoe fits well. If you have to over-tighten a strap because your foot is sliding out of the shoe, then the shoes are too big. If your toes are cramped in the shoe before standing and walking, the shoes are too small.
Choose high heeled sandals with back straps. High heeled sandals without a back strap are a recipe for disaster. There is very little material to hold the foot on the shoe and the potential for a fall is much greater.
Make sure the foot fits well in the heel area. In high heels, the foot will slide forward. The greater the heel height, the greater chance for the foot to slide forward. A shoe with a more narrow heel will offer a better fit at the heel. This adds stability and helps to prevent the foot from sliding forward.
Avoid high heeled shoes with a steep slope. Some high heels have a sharp drop from the heel to the toe area. The steeper this slope, the less contact with the arch and the less stability and support. The more gradual the slope, the better the fit.
Massage your foot after a day or evening in high heels. For arch pain, roll your foot over a frozen sports water bottle.
Stretch both your foot and your calf after wearing high heels. To stretch the arch, rest your foot on the opposite knee and pull the toes back.
Wear low heeled shoes around the house. Change shoes when you arrive home and spend the evening without heels on. This will allow your foot to adapt to the flat surface and help keep your calf stretched out..
Try insoles in your high heels. Research has shown that shoe inserts designed for high heeled shoes improve comfort and decrease force and pressure on the ball of the foot.
Use metatarsal pads under the ball of the foot. Place a thin pad in the shoe, at the area under the ball of the foot to add cushion and shock absorption.
Don’t ignore foot problems. If foot pain starts to develop, seek medical attention immediately.

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