From the Guidelines
Foot cramps after wearing high heels are primarily caused by the unnatural positioning of the feet, which leads to muscle fatigue and cramping, as high heels shift weight to the balls of the feet and shorten calf muscles. According to the most recent and highest quality study available 1, proper footwear is essential in preventing foot problems, including cramps. The study recommends wearing footwear that accommodates the shape of the feet and fits properly to reduce the risk of foot ulcers and other foot problems.
Causes of Foot Cramps
- High heels force the feet into unnatural positions, leading to muscle fatigue and cramping
- Shifting weight to the balls of the feet and shortening calf muscles contributes to cramping
- Inadequate footwear, including high heels, can increase the risk of foot problems, including cramps
Prevention and Relief
- Limit high heel wear to a few hours at a time
- Choose shoes with lower heels (under 2 inches) and wider toe boxes
- Use cushioned insoles to reduce pressure on the feet
- Perform regular foot stretches to build foot resilience
- Stay hydrated and consider taking magnesium supplements (300-400mg daily) if cramps are frequent
- Massage the cramped muscles, focusing on the arch and toes, and apply a warm compress to increase blood flow
Importance of Proper Footwear
The study 1 emphasizes the importance of proper footwear in preventing foot problems, including cramps. It recommends that people with diabetes, who are at high risk of foot ulcers, wear therapeutic footwear that has a demonstrated plantar pressure relieving effect during walking. Similarly, people who wear high heels regularly can benefit from wearing proper footwear to reduce the risk of foot cramps and other foot problems.
Strengthening Exercises
Strengthening exercises like toe curls and calf raises can help build foot resilience over time, reducing the risk of foot cramps. These exercises can be performed regularly to improve foot strength and flexibility. If cramps persist despite these measures, it is essential to consult a healthcare provider to rule out underlying conditions.
From the Research
Causes of Foot Cramps after Wearing High Heels
- Foot cramps are painful sensations caused by intense involuntary contractions of skeletal muscles, mostly in the calves, and can be a symptom of other forms of myalgia, restless legs syndrome, or spasticity 2.
- Wearing high heels can lead to various foot disorders and injuries, such as metatarsal pain, Achilles tendon tension, plantar fasciitis, and Haglund malformation, which may contribute to foot cramps 3.
- The specific mechanisms of how high heels cause foot deformity and cramps are not fully understood, but studies suggest that high heels can alter foot kinematics, leading to larger hallux dorsiflexion, less hallux plantarflexion, and greater forefoot adduction 3.
Risk Factors for Foot Cramps
- Age: Foot cramps are more common in older adults, with 50% of people over 65 years old experiencing cramps 4.
- Pregnancy: Pregnancy-associated leg cramps are common, and magnesium supplementation has been studied as a potential treatment, but the evidence is conflicting 5.
- Exercise: Exercise-associated muscle cramps are also common, but there is limited research on the effectiveness of magnesium supplementation for this type of cramp 5.
Treatment and Prevention of Foot Cramps
- Stretching: Stretching the calf muscles can help prevent nocturnal cramps, and a combination of daily calf and hamstring stretching may reduce the severity of night-time lower limb muscle cramps 2, 6.
- Magnesium supplementation: Magnesium supplementation has been studied as a potential treatment for skeletal muscle cramps, but the evidence is mixed, and it is unlikely to provide clinically meaningful cramp prophylaxis for older adults experiencing skeletal muscle cramps 5.