Wearing high heels for a long time can harm your health, especially for samba dancing. Learn how to mitigate risk
Carnival is coming! For many people, that means it’s time to step on the heels and samba in style. However, you need to pay attention to your health. That’s because too much high-heeled samba can lead to unexpected foot and knee injuries, experts say.
Elvis da Silva Cavalcante, a physiotherapist and professor of the Physiotherapy course at the Faculdade Santa Marcelina, points out that dancing samba in high heels for hours is not an easy task and requires a lot of skill, strength and endurance on the part of the dancer. So it’s not for everyone. “Wearing high heels for hours can promote biomechanical changes in the body. That is, change in body weight distribution, overloads in different regions of the feet, leading to knee pain, mainly in the anterior regions,” she explains.
According to the specialist, overload and lack of preparation for dancing in heels can even cause pain in the spine. This is due to the support of a posture that the person was not used to. “In severe cases, it can lead to ankle and knee sprains and even fractures,” he warns.
Does the size of the jump affect?
YES. According to the physiotherapist, the heel size can influence a lot during long periods of use. However, our foot is meant to support weight while producing forces that make us walk, run, jump, and it needs to be flexible to adapt to different types of terrain or shoes.
Some studies have already shown the influence of different sizes of high heels and the changes that occur in the feet. It is clear that the larger the heel size, the greater the change in weight distribution on the feet. That is, more weight will be thrown on your toes.
A normal foot without heels has a weight distribution such that approximately 60% of the weight is in the heel region and 40% of the weight is on the ball of the foot. This means that if you weigh 100 kilos, ideally you should be holding 60 kilos on the back of your foot (heel) and 40 kilos on the ball of your foot.
When using a 2 cm high heel, these load distributions on the feet are divided into 50% on the heel and 50% on the toe, which we can still consider acceptable and unchanged. But the greater the jump, the greater this discrepancy. From a height of 4cm, for example, 57% of the load distributions on the feet are concentrated on the forefoot (toes) only and only 43% on the heel, explains Elvis.
The jump interferes with the central axis of the body
According to the expert, high heels greatly interfere with our central axis, an imaginary line that should always be straight. “When we wear high heels, we tend to make this line move forward, bringing all of our body weight in that direction. So, with the imaginary line going forward, it will bring the head further forward, the shoulders further back. front, chest further forward, spine and hip, to the point of making our body slimmer and putting greater strain on the muscles and joints of the foot, knee and spine”, he clarifies.
Is there a right time to wear heels during the Carnival revelry?
Although it is something individual and depends a lot on one’s abilities, there is no right or ideal moment to wear high heels during the Carnival revelry, explains the physiotherapist. Also, some people have to look presentable from start to finish. But there are some ways that can help you stay in heels longer and without the slightest discomfort.
The most common injuries caused by the abusive use of high shoes
Bubbles: it can arise due to long periods of use in the heels and with increased friction in the ball of the foot region. In severe cases, the blisters burst and cause a lot of pain, as the foot is left without skin protection.
Bursitis: as the loads on the toes increase, the big toe begins to suffer from a deformity, where it medializes and overlaps the other toes, in short, the big toe begins to twist, going inward and also remaining behind. above the other fingers.
Ankle sprain: it can happen due to several factors, including unstable ground, lack of balance when using the heels, tripping over something on the ground and leading to a sprain, which can also generate several complications, such as foot ligament injuries, fracture of the bone, nerve and muscle damage.
plantar fasciitis: pain in the sole of the foot, caused by excessive use of the heels, in which the person feels a burning sensation in the sole of the foot which makes it difficult to walk and perform other daily activities.
Metatarsalgia: due to the bad distribution of weight which is concentrated in the toe region, a process of irritation of the muscles, tendons and bone which is located at the beginning of the toes begins.
Calf shortening: due to long periods on the ball of the foot, the calf begins to shorten due to the high demand to maintain balance and load.
How to know when to jump
According to the physiotherapist, pain is a warning sign that indicates which region is in pain. Also, the change in the color of the feet may indicate some vascular alteration. The sambist may also experience swelling in the feet and cramps in the calf, a sign that this muscle is under a lot of stress, in addition to fatigue and in cases of ankle sprain.
Tips to avoid pain and damage to health
Yes, it is possible to samba without harming your health, reassures Elvis. However, it is clear that you must use heels in moderation, respecting your limits and following the suggestions below:
- Take short breaks while wearing high heels to rest your feet and entire body to avoid overloading. If possible, do a self-massage on the ball of your foot to relieve tension.
- Take a “test drive” before buying your jump. That is, when you choose the heel you like best, put it on and walk long distances inside the store to feel how it really fits on your foot;
- Choose thicker heels, so it will be easier for you to balance and avoid falls or ankle sprains;
- Try to get used to your heels before using them on special or planned occasions. Therefore, use the heels inside your home, walking and trying to get used to it and have more ease during use;
- Use insoles on your heels. This is because, in addition to adjusting the size of the heel, they also adapt to your foot, as they reduce the pressure exerted on it, relieving and reducing foot pain.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
