Saltos altos podem causar dores nas costas, nos joelhos e nos quadris

Doutor em Quiropraxia, o Dr. Alexander Jimenez olha para os saltos altos no que eles fazem nas costas.

Ladies, ever wonder why you suffer from regular bouts of lower back pain?� Achy hips?  How about crazy tight leg muscles?  Don’t blame it on your cycling class, or too many squats or, the trainer you only see once or twice a week.  Look down.  Are you wearing high heels?  Bingo!  You’ve heard high heels are bad for you.  But it’s not just because they cause all kinds of pain and trauma to your feet.  High heels are also messing up your physical fitness.  They throw you out of proper postural alignment causing your joints and spine to take on more wear and tear, which means aches and pains.

Is it possible to still look rockin’ and save your joints?  My suggestion is more Athleisure-wear.  I know some fashion hard-liners say, no way will I walk around in yoga pants on a weekday!  But we’ve come a long way since those flare-leg, fold-over yoga pants.

Let’s chat for a moment about the evils of high heels.

First there’s the obvious.  They make your feet hurt.  Blisters, calluses and swelling are par for the course.  And pointy toes, fuhgeddaboutit!  I’m sure they were invented by someone on the Marquis de Sade’s payroll.  Second, they can lead to foot injuries like plantar fasciitis (usually from a bone spur that makes your heels hurt), hammertoes, bunions, and neuromas.   Then there’s the domino effect.

Not only do high heels make your feet hurt, but problems with the feet can travel up the leg and cause injuries in the back, knees and hips.  Your knees take on extra pressure from the weight being pushed forward onto the balls of the feet.  Walking in this position makes your hip flexors and calf muscles short and tight.  And it doesn’t stop there.  Back problems are incredibly common in women who don’t give up their high heels.

 

 

Back Problems are incredibly common in women who don’t give up their high heels

Here’s why:

 

1. Mudanças posturais: The S-curve of your spine has cushiony discs in between the vertebrae that act as a shock absorbers to protect them from stress. Like when you’re bending or jumping.  Wearing heels causes the lower back to arch more than normal because the body weight is pushed forward.  To compensate, the upper body has to lean back to maintain balance.  This puts extra stress on the discs.   Spending hours with your body in funky alignment can lead to muscle spasms and back pain.  Tight hamstring muscles, which attach to back of the pelvis and lower back, can also make your back ache.
2. Mudanças anatômicas: Usar saltos altos diariamente ou muito regularmente ao longo dos anos pode causar alterações anatômicas em seu corpo. Além da tensão extra nas costas e joelhos, os músculos da panturrilha também podem encurtar e os tendões podem ficar mais tensos e grossos.

E pode se tornar mais importante se você conseguir uma dessas lesões na coluna:

 

• Spondylolistese: it’s a mouthful, but is a common injury that can happen in the lower back from too much hyperextension (arching the back).  It’s when one vertebra slips forward over another.
• Estenose foraminal: Eu tenho este de forma congênita e é uma merda. Este é um problema de coluna e nervo que ocorre quando anormalidades anatômicas reduzem os espaços pelos quais os nervos viajam ao saírem da coluna vertebral. Os espaços são chamados de forames e, quando são bloqueados, os nervos são comprimidos. A dor pode irradiar pelas nádegas e descer pelas pernas. Os sintomas são dores agudas, dormência, formigamento, fraqueza muscular, espasmos e / ou cãibras.
• Ciática:  O nervo ciático é o mais longo do corpo. Corre da parte inferior da coluna lombar até as pernas. Quando o nervo ciático é comprimido, ele causa dor irradiada, formigamento, dormência e fraqueza muscular na perna e pode chegar à planta do pé.

O que você pode fazer? Meu caso para Athleisure-Wear para combater a dor nas costas

 

 

It’s time for stuffy office attire to retire.  Comfy clothes and flat shoes can be very chic.  Have you seen the boards on Pinterest?  Thanks to this hopefully permanent fashion style, my jeans and heels spend more time in my closet than on my body.  Leggings and cute kicks are my go to’s.  Night out?  No prob.  I reach for my sleek workout leggings, a ruched top or off the shoulder top with some high heel sneaks (they’re wedges so not nearly as bad for you).  I also discovered these by Bluprint which I put to the test at 2 huge conventions where I walking and standing for hours on end.  The soles made of memory foam – like those beds!

 

 

My podiatrist friend, Steven Rosenberg, DPM has been preaching the need for comfy shoes to his female clients for years.  (Fortunately for his practice, not everyone listens!)  Dr. Steve says, wearing shoes designed more for comfort can help you live more pain-free.  “Because comfort shoes are made of soft cushiony materials with soft foam innersoles, those are what you should turn to for shopping, walking or standing for long periods of time to avoid blisters, muscle spasms or arch cramps.”   He also says to check for arch support in your shoes.  If there’s none, you can compre para dentro.

 

 

 

Mesmo depois de ler isso, você ainda pode não estar disposto a desistir do salto alto para sempre. Eu também. Eu ainda fico glamourosa de vez em quando.

Aqui estão algumas dicas para quando você deve:

• Use-os o menor tempo possível.
• Try to opt for heels around 2” high
• Evite os dedos pontudos.
• Buy shoes with leather insoles to so your foot doesn’t slide.
• Compre inserções de arco ou use ortopedia para suportar seus arcos.
• Vary your footwear so you’re not wearing high heels every day.
• Escaladas graduais ou inferiores são um pouco melhores, vá para plataformas ou cunhas em vez de estiletes
• Os saltos mais grossos são melhores do que os saltos espinhosos
• Estique e fortaleça os músculos sobrecarregados.

 

Here’s How:

• Estique os músculos da perna e os flexores do quadril antes e depois de usar calcanhares. Para as panturrilhas, fique em um degrau e deixe um calcanhar pendurado até sentir um alongamento.

 

Experimente este dispositivo conveniente, o pedal rocker da Vive. Ele alonga a panturrilha e a sola do pé, aliviando a dor de fascite plantar.

 

 

 

 

 

• Massageie e estique os músculos nas solas dos seus pés.  Passe o pé em uma bola de golfe antes e depois de vestir os calcanhares e obtenha massagens regulares nos pés.
• Fortalecer e aumentar a amplitude de movimento em seus tornozelos e pés.  Put a rag on the floor.  Using your foot, write the letters of the alphabet.  Also put a bunch of marbles on the floor.  Pick one or a few of them up using just your foot.  Put them down about 6 inches away without lifting your foot off the floor.  Try that 10 times.  If you don’t have marbles, you can do it with a hand towel.

 

 

So next time you’re shopping for shoes, think about your foot fitness first.  Look for fashion that keeps you closer to the ground and that will hopefully keep you farther away from the doctor.