Your ankles likely hurt after walking in heels because of the unnatural position and increased stress placed on them.
Here's a more detailed breakdown:
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Altered Biomechanics: High heels force your foot into plantarflexion (pointing your toes down). This shifts your weight forward, putting excessive pressure on the balls of your feet and ankles.
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Increased Strain on Ankle Ligaments: The higher the heel, the more unstable your ankle becomes. Walking, especially on uneven surfaces, increases the risk of ankle sprains as your ligaments struggle to maintain balance. This is especially true if you have lax ligaments or are pregnant, as pregnancy hormones can soften ligaments.
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Muscle Imbalance: Heels shorten the calf muscles (gastrocnemius and soleus) while weakening the muscles on the front of your shin (tibialis anterior). This imbalance contributes to ankle instability and pain.
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Reduced Ankle Mobility: Prolonged heel wear can lead to decreased ankle range of motion, making it harder to move your foot and ankle freely and increasing the likelihood of pain.
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Potential for Injury: As noted in the reference, uneven surfaces become particularly challenging in heels. A stumble or misstep can easily result in a sprained ankle.
To mitigate ankle pain when wearing heels:
- Limit Wear Time: Reduce the duration and frequency of wearing high heels.
- Choose Lower Heels: Opt for lower heels, as they place less stress on your ankles.
- Stretch Regularly: Regularly stretch your calf muscles and strengthen your shin muscles.
- Strengthen Ankles: Perform ankle exercises to improve stability.
- Wear Supportive Shoes at Other Times: Give your feet a break by wearing supportive, flat shoes when you're not wearing heels.
- Consider Orthotics: If you have flat feet or other foot problems, consider using orthotics to provide additional support.
In conclusion, the pain in your ankles after wearing heels is a result of altered foot biomechanics, increased strain on ligaments, and potential muscle imbalances. Taking preventative measures and limiting wear time can help alleviate this discomfort.
