A traumatologist has dispelled the myth of a mathematical formula for choosing a heel
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- A traumatologist has dispelled the myth of a mathematical formula for choosing a heel
Incorrectly chosen shoes can lead not only to foot pain, but also to problems with the spine, knees and joints. Sergey Malykhin, a traumatologist, told Izvestia on May 8 about the safe height of the heel, the dangers of flat soles and ways to keep your feet healthy.
A safe heel
A heel height of 3-4 cm is considered safe for daily wear. With these parameters, the load on the foot is distributed physiologically: about 60% falls on the back and 40% on the front. This avoids a critical shift in the center of gravity and chronic overstrain of the ligaments. Malykhin noted that the width of the base is also critical, as a narrow hairpin concentrates weight on the metatarsal bones and creates instability in the ankle.
An absolutely flat sole, typical for sneakers or ballet flats, is also considered harmful. The absence of a minimum heel lift disrupts the work of the entire kinematic chain from the foot to the knee, increasing the tension of the plantar fascia. The specialist calls a stable heel 2-4 cm high the golden mean.
"Beauty does not require sacrifices in the form of chronic pain. Proper height selection, moderation and 5 minutes of prevention per day will preserve the health of your musculoskeletal system," the doctor noted.
Height calculation
There is no single mathematical formula for choosing a heel due to the individual characteristics of the anatomy and elasticity of the ligaments. However, the approximate height should not exceed 10-12% of the foot length. To check the comfort, Malykhin advises paying attention to the sensations: if after 15 minutes tension arises in the calves and the foot is "pushed" forward, the height is excessive.
"There is no exact mathematical formula that takes into account the weight or length of the foot in orthopedics. The anatomy, elasticity of the ligaments, the type of gait and the injuries suffered make each case individual," Malykhin said.
Foot diseases
Regular wearing of high-heeled shoes can lead to the development of hallux valgus, flat feet and shortening of the Achilles tendon. Over time, pathological changes affect the knee joints and the lumbar spine. The safe limit for high heels is considered to be up to 3-4 hours per day with mandatory rest breaks.
To restore microcirculation and relieve cramps, the doctor recommends daily gymnastics: stretching the calf muscles, collecting towels with your toes and massaging your feet with a ball. The traumatologist emphasized the importance of choosing the right shoes, focusing on the details.
"Pay attention to five details: the sock must be anatomically wide, without squeezing the phalanges, the supinator (a rigid or semi-rigid arch insert) is required, it dampens the shock wave, the upper made of genuine leather or high-quality breathable analogues prevents slipping and chafing, the heel is located closer to the center of the foot, not to the edge of the heel, the sole It has a shock—absorbing insert or a slight deflection in the anterior section," the doctor concluded.
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