This site on January 18 hearing, female "office group", many people wear high heels for a long time because of more occasions or personal preferences. Wearing high-heeled shoes can make people look tall, tall, straight, and graceful, but the problems they bring are obvious. Dr. Xia Qun, director of the Department of Spinal Surgery in the Tianjin Hospital, said: First, when wearing high heels, 60% of the body's weight needs to be supported by the forefoot, and stress is concentrated on the toes, which can easily induce hallux valgus, bursitis, hammer toes, Toe bone ischemic necrosis and other diseases; Second, due to changes in the gravity line, resulting in pelvic forward, lumbosacral back tilt, so that the lumbar facet joints and joint capsule in a state of tension, long-term so will cause lumbar muscle strain and back muscle tendons Membrane inflammation; Third, wear high heels, the foot is passively in the plantar flexion (lift the heel) position, the calf tendon is in a shortened state, and for Achilles tendon this ligament tissue, stretching position is the most conducive to the stability of the ankle joint position . The long-term shortened state may also cause contracture and inflammation, and may even cause partial or complete rupture of the Achilles tendon during vigorous exercise.
Xia Qun suggested that female “office groups†should reduce the above-mentioned problems caused by wearing high-heeled shoes. The height of the heel should not exceed 3 cm. To buy heels with wider heels, the pressure should be distributed as evenly as possible; Place the soft insole on the forefoot or heel and other important pressure points to reduce the pressure on the sole of the foot. Ensure that the shoe fits the feet so that the toes do not suffer more pressure when walking; wear new high heels and try to walk for a while before leaving the door to make the feet more comfortable. Adapt to shoes. In addition, you can also do the following leg exercises to ease the bad effects of high heels:
1, sitting on the floor, straighten the legs, first tighten the toes, toes bent as far as possible to the soles of the feet, then let the feet and legs were 90 degrees, and then relax. Do two breaths per position, 6 to 8 times each time. Breathe evenly and do not stretch too much when doing movements.
2, seated, legs stretched, the feet as the axis of the ankle, the toes rotate as a circle, first from left to right and then from right to left around, while opening as much as possible Toes, then relax. Repeat 5 to 8 times, each time about 3 seconds. 3, standing, toe on a 5 to 10 cm high object, the heel to the ground. Raise the heel on one foot, hold it for 3 to 5 seconds, restore it, and do another for the other foot. Rotate 5 to 8 times. If you are unstable, you can use your chair or wall.
4, kneeling, feet straight, feet affixed to the ground, hands and knees to the ground. With both arms propped up, the knee slowly lifted off the ground and the body's center of gravity shifted to the tip of the toes for 2 seconds to restore. Repeat 5 to 8 times.