Tech Mahindra_Issue_I_52 pages_3

16 wellness
focus
Are Your Shoes Giving
Your Back Pain?
We spend a large part of
the day standing and walking
in shoes. Footwear may have
an effect on the way the body
moves, body posture, and gait
– contributing factors to the
presence of back pain. If you have
been experiencing back pain, it is
very likely that wrong or poorly
fitted shoes are causing the
problem.
When choosing the best shoes
to manage or eliminate back pain,
evaluate your gait and the shape
of your foot. Keep your level of
activity and the types of activities
you pursue in mind as you make
your choices.
High-heeled shoes: High
heels are one of the biggest
factors leading to foot problems
in women, with up to a third
suffering permanent problems
as a result of prolonged wear.
A high heel shoe puts your foot
in a plantarflexed (foot pointed
downward) position, placing an
increased amount of pressure on
your forefoot. This causes you to
adjust the rest of your body to
maintain your balance. The lower
part of your body leans forward
and to compensate for that, the
upper part of your body must
lean back to keep you balanced.
This is not your body’s normal
standing position. Women who
wear heels also walk with their
feet flexed and their toes pointed.
As a result, they put greater strain
on the muscles of the calf. Over
time, this increased amount of
muscle tension may amp up the
risk of injury due to strain.
Flip Flops: Because they have
no support, they make the wearer
scrunch up their toes to keep
them on. This can change the way
people walk, leading to back pain,
as well as foot and leg pain.
Flats: Absolute flats don’t
provide much cushioning, and so
when the foot hits the ground,
the shock of the impact travels
up the leg to the spine, stressing
the joints in the back, the discs
between the vertebrae, and the
ligaments.
Platforms: Platforms can put a
strain on the spine, causing back
pain, and can make people more
likely to fall, which could cause a
back injury. This is especially true
when walking on uneven ground.
What you can do
Keep them short – Don’t let
the heel of the everyday pair be
more than 2.5 inches.
Alternate shoe types – Try
to alternate different styles of
shoes on different days, changing
the heel height and type of shoe
regularly to allow muscles and
joints to recover. Keep high
heels for special occasions or
alternate them with comfortable,
supportive and well-fitting
flat shoes with cushioning. On
days that might require a lot
of standing or walking, wear
shoes with a lot of support and
cushioning.
Go wide – Shoes with a
wider toe box avoid forefoot
compression.
Stretch – Take off your shoes
and allow your feet and calves to
stretch from time to time.
Replace footwear regularly –
Men, especially, don’t change
their shoes as often as they
should. This can ruin your back in
the long run. Pay close attention
to the state of your sole tread and
if you notice a significant wear
and tear, it’s time for a new pair.
Good shoes are expensive,
but they are vital to overall good
health. If your purchase of good
quality, supportive footwear
does not resolve or improve
your problems within a week or
so, be sure to see your doctor,
chiropractor or podiatrist for a
proper diagnosis and treatment.
yourwellness.com