For many women, wearing high heels is a way of life, as they look stylish and add height to your frame. However, wearing these shoes too often may cause a wide range of foot problems and leg or back pain, impairing stability and increasing the opportunity for injury. High heels put excessive stress on the back and lower extremities that can significantly and adversely impact posture, balance, and gait.

A high heel forces your foot into a downward extended (plantarflexed) position, increasing the pressure on the forefoot. This unnatural positioning compels the rest of the body to compensate, as the body’s alignment and center of balance is thrown off. Even those who wear high heels every day will eventually experience an unnatural curvature in the lower back caused by the shift in the body’s center of gravity at the hips.

Did You Know? For every inch of height, the pressure on the forefoot increases by 25%. Therefore, a three-inch heel adds 75% more pressure than average.

How High Heels Affect Your Stride and Balance

When walking barefoot, your stride involves rolling from the heel to the ball of the foot, pushing off with the toes. The plantarflexed position when wearing heels doesn’t allow this movement, and the hip flexor muscles are more taxed as they propel the body forward. The knees will also remain more flexed, adding strain on the knee muscles.

Walking in high-heeled shoes can be likened to walking on a balance beam, as the wearer has to adjust for varied surfaces, elevations, and inclines. When walking quickly, even greater weight is placed on the balls of the feet to keep them balanced and steady. Those in high heels are walking all day on their tiptoes, risking damage to the underlying bones and tissues.

Stilettos are especially problematic, as the narrow, stick-like heels provide little support or stability. They force the foot and ankle into an outward splaying position, increasing the risk of twisted or sprained ankles and falls.

The C-curve shape of a healthy back is designed much like a shock absorber, minimizing the weight-bearing stress on the vertebrae and pelvis. High heels can cause the lumbar spine (low back) to become compressed while forcing the thoracic spine (middle back)to become hyper-curved. This poor alignment will inevitably lead to stress on the back muscles and chronic back pain.

The Effect on Hips, Knees, Feet, and Toes

Besides the back, wearing high heals can also affect other joints in the body, including:

Hips: Constant high heel usage forces the hip flexor muscles into a persistent flexed position, causing them to shorten and contract over time. This can result in low back and hip pain.
Knees: Knee osteoarthritis (“wear-and-tear arthritis”) in women is often related to the use of high heels. The constantly flexed knee position will cause the tibia (shin bone) to turn inward to retain balance and cause compression of the medial (inner) knee, a common site of osteoarthritis. Those with the condition are advised to avoid wearing heels as the practice could accelerate joint damage.
Ankles: The unnatural position of the ankle can result in the contraction of the Achilles tendon, which attaches to the heel bone. A common consequence is an inflammatory and painful condition called insertional Achilles tendonitis.
Feet: When the foot is forced downward, significant pressure is placed on the forefoot’s plantar area. The increased pressure can cause pain or foot deformities such as bunions and neuromas. High heels will also cause the tendons and ligaments that support the arch to tighten, leading to a very painful case of plantar fasciitis.
Toes: Your toes are often the victim of fashion, forced into the toe box of a shoe that may not have room for all of them. After years of heels, the toes may become abnormally fixed together; but even if this does not occur, the toes often suffer corns, callouses, and blisters.

Final Word on High Heels

We understand that it is unlikely for women to give up their favorite pair of designer shoes, so here are a few tips to help mitigate any damage:

Reserve high heels for special occasions or work meetings.
Wear low shoes and change into heels when necessary
If possible, remove heels occasionally to stretch your feet
Wear low shoes or heels 1 inch or less when heels are not required.

One final tip? Schedule regular appointments with your chiropractor, who can adjust and correct any damage and alert you to any early issues you may need to know about.

Dr. Ryan Johnson is a Sarasota and Siesta Key chiropractor who utilizes traditional adjustments, massage, cold laser therapy, and other innovative techniques to ensure his clients feel their best. Call today for an appointment and to learn more.

Sarasota is known for great golf, with nearly 100 public and private courses within driving distance. Golf is a game that anyone of any skill level can enjoy, and is a popular way for friends, colleagues, and business people to get together and collaborate. People spend a lot of time and money improving their game with lessons and new equipment – but did you know that working on your health can up your golf game?

In fact, paying attention to your musculoskeletal system is an effective (if little-known) way to improve your score.

It Starts With Your Core

A body with a weak core is at higher risk for injury. Spending time at the gym to strengthen the core muscles will benefit both your body and your game, as it will result in the center of the body being strong and stable. A stable core will allow you to produce more power and execute your swing properly.
In order to play at optimum levels, your joints (both the spine and the extremities) must have their full range of motion. Spending time warming up is vital to increase blood flow and facilitate muscular activity. Failing to warm up properly before your first swing can result in an immediate injury – or may cause chronic muscle issues over time.

Hydration is always essential but is especially so in Florida’s heat. The body needs hydration every day, but when exercise of any kind is added to the mix, extra hydration is needed. If you plan on being on the golf course, drink plenty of water – and leave the cocktails for after the game, as alcohol can dehydrate your system.

How Chiropractic Can Improve Your Golf Game

There are significant benefits to chiropractic care for one’s overall health and wellness, and the same can be said about your golf game. Tiger Woods is an outspoken advocate of chiropractic care and has stated that he considers it as important to his training as practicing his swing.

If routine chiropractic care is a core training element for one of the most successful golfers in the world, it is likely to work for you.

Chiropractic treatments optimize the nervous system communication between the brain and the body – and vice versa. When the spinal joints are moving properly, the nervous system functions at its best. However, when the spinal joints become restricted, communication can be interrupted and body function, performance, and range of motion can be adversely impacted. This can hurt your golf game and put you at greater risk for injuries.

Golf is a game of continually swinging a club in a repetitive motion. Repetitive motions, especially if performed with poor posture or improper body mechanics, can injure joints and damage range of motion. Visiting a chiropractor for chiropractic adjustments can equip your body to more easily withstand the physicality of the game, as well as improve overall body function and performance and prevent injuries.

Golf is a fantastic way for people to remain active and sharpen their mental focus. If you participate in golf for any reason, keeping your body in optimal physical condition helps keep you healthy – and at the top of your game. Call Dr. Ryan Johnson at Integrated Chiropractic today to learn more about setting up a regular schedule of chiropractic care.

Remember – we love caring for visitors and snowbirds. If you are here for a couple of months or just a couple of weeks – call for an appointment. You may be surprised at how good you can feel.

Self-care is a new buzzword these days, with many people finally realizing that taking care of themselves is an essential prerequisite to taking care of others. Indulging in a spa day massage is a popular option for those looking to relax and achieve a sense of calm. But have you ever considered going to the chiropractor as self-care? The combination of massage therapy and chiropractic treatment may be the best solution for those looking to slow down, unwind and optimize their overall mental and physical health.

Each of these treatments offers significant benefits, but the synergy between the two has an exponential effect. Massage therapies alleviate pressure and loosen tendons and muscles, while chiropractic care enhances function by optimizing range of motion and treating pain.

Massage Therapy Benefits

Much like a patient seeking chiropractic care when they experience pain, many people schedule a massage when they “need one” – they may already be tense, overworked, or anxious when they make an appointment. In both cases, however, proactively scheduling these therapies can present an excellent opportunity for preventative health care that may prevent issues from developing entirely.

Massage therapy is effective for:

• Relaxation of muscles
• Improved circulation
• Increased joint flexibility
• Lymphatic system stimulation
• Reduction of stress hormone levels
• Improved overall skin tone
• Fewer symptoms of anxiety and depression
• Better clarity and mental focus

Self Care Benefits of Chiropractic Care

Injuries can occur in many ways, from slips and falls to car accidents or sports mishaps. Many of these injuries will linger for many years – if not a lifetime – if not treated appropriately. Recovery from injury can occur more rapidly when the nervous system is at an optimal level of functionality. By adding chiropractic care to your current healthcare routine, your body is more naturally fortified to prevent injury and enhance wellness.

The chiropractor utilizes manual therapies and new innovations to improve spinal alignment and reduce joint restriction. A chiropractic adjustment incorporates gentle pressure applied to specific spinal joints to enhance range of motion, relieve painful symptoms, and optimize the nervous system’s capability to avoid disease. While beneficial to treat pain and restore function, routine chiropractic visits will also minimize inflammation throughout the body and result in a healthier nervous system.

Chiropractic care benefits include:

• Improved immune system function
• Increased circulation
• Better flexibility
• Optimal range of motion
• Reduced pain and inflammation

A Powerful Self-Care Combination

Massage targets soft tissue areas, loosening ligaments, tendons, and muscles and reducing joint restriction. This makes it an excellent start to a chiropractic visit. Conversely, the benefits of massage last longer when combined with chiropractic care that maximizes the functionality of the nervous system and boosts immunity.

Research reveals psychological benefits are inherent in both massage and chiropractic care. Anxiety and depression are connected to headaches, muscle tension, and stiffness, as the persistence of these physical symptoms can also impair mental health. The synergistic relief available through a chiropractor and an experienced masseuse positively impacts both the body and mind.

Dr. Ryan Johnson is a Sarasota-based chiropractor who also offers massage therapy in his South Siesta Key Causeway offices. He understands that patients with access to both of these disciplines enjoy enhanced relaxation and better joint and spinal function, making Integrated Chiropractic the epitome of self-care.

Are you ready to make a positive change to your health and wellness routine? Call today to learn how a comprehensive treatment plan incorporating massage and chiropractic adjustments – as well as other innovative therapies – can revolutionize your mental and physical health.

Spinal stenosis occurs when the spaces between the spinal bones are narrowed and compressed, putting pressure on the spinal cord and surrounding nerves. When the spinal bones press together, the nerve’s signal transmission is compromised, causing neurological impairment that may cause pain and numbness in the neck, back or legs, as well as issues with stability and, in extreme cases, impaired mobility.

What Causes Spinal Stenosis?

A narrow spinal canal can be congenital, but various other factors most often cause the condition. These may include the following:

Spinal injuries: Trauma caused by auto accidents or falls can result in a dislocation of the bones of the spine and inflammation of the surrounding tissues. This type of injury may also occur after back surgery.

Stiff ligaments: Each of the bones along the spinal cord are joined to other bones by tough tissues. When these tissues thicken and bulge, it can result in spinal stenosis.

Bone overgrowth: Medical issues such as osteoarthritis cause wear and tear on the spinal bones, resulting in spinal spurs and spinal stenosis.

Herniated discs (caused by age or trauma): The soft cushion shock absorber between the spinal discs eventually flattens out as we age. The bones press together and create bone spurs and disc herniation. This condition may also be caused by strain or trauma to the spine.

Possible Treatments

Chiropractic care seeks to heal the underlying cause of any chronic condition. It is a wellness approach that focuses on healing through the manipulation of the spine.

Chiropractic methods are especially effective for treating spinal stenosis because they re-align dislocated discs, reducing pressure on the spinal cord and nerve networks. Chiropractors may utilize massage to treat pain and minimize inflammation. Personalized exercise plans can also help develop physical strength, flexibility, and spinal support.

Medication: While spinal stenosis can be treated with over-the-counter or prescription-based painkillers, these drugs do not address the root cause of the problem – they simply mask symptoms. Pain is only one of the symptoms of spinal stenosis, and alleviating pain with drugs will still leave you with loss of balance, muscle weakness, numbness, and impaired mobility. These concerns require a more holistic and comprehensive treatment approach.

Medications, especially painkillers, and opioids that are often prescribed for chronic pain, have potentially harmful side effects, including possible addiction.

Surgery: Any surgery includes inherent risks – and while it may be necessary for some situations, chiropractic care often provides a safe and effective alternative to major surgery. Chiropractic care is preferred for spinal stenosis because it is non-invasive, requires less recovery time, and costs much less than surgical alternatives.

The Role of Exercise in Alleviating Spinal Stenosis

Exercise strengthens back muscles and decreases inflammation by increasing blood flow and circulation. Rehabilitation can also improve flexibility and loosen the stiff muscles that aggravate spinal stenosis. A chiropractor will help to develop an exercise routine to address back pain and mobility issues by fixing the position of your spine and decompressing spinal nerves. Typical exercises include lumbar extensions, lumbar flexion, and pelvic tilts.

If you are living with spinal stenosis, call Dr. Ryan Johnson of Integrated Chiropractic. He will provide an assessment of your situation and recommend a care plan that will address the root cause of your injury without the need for drugs or surgery.