As your pregnancy progresses, high heels can pose several health risks. Here's why they might not be the best fashion choice right now.
How does wearing high heels affect your body?
Whether you’re tall or short, pregnant or not, high heeled shoes [1]:
put excessive pressure on your knees;
challenge your stability and balance when walking or standing;
strain your hips and spine;
interfere with blood circulation, putting additional pressure on veins which can cause swelling and even lead to varicose veins;
damage your feet by forcing them into unnatural shapes that put pressure on the front balls and arches, causing a host of problems including bunions and joint issues.
So can I really not wear heels while pregnant?
As your pregnancy progresses and your belly grows, your center of gravity shifts more and more. High heeled shoes force your body to bend forward, which can put additional strain on your back [2]. You have a higher likelihood of falling, of experiencing muscle fatigue, and of unnecessarily burdening your already hard-working musculoskeletal system.
What should I wear instead?
Fluid retention can cause your feet to swell and change shape and size. The best choice is a shoe with a low heel (not a totally flat one; around a 1” heel is recommended) that has good arch support [2]. Ballerina flats and flip-flops are not a good everyday choice because they’re not supportive shoes.
In situations where your musculoskeletal system is under great stress, like when you gain weight very quickly or are expecting twins, it’s worth talking to an orthopedist about insoles and instep supports. These simple additions can help your body better distribute your weight, support your foot arches, and protect your legs from deformation and impaired blood flow.
What about sneakers?
Sneakers are a great choice for certain times of the year. They’re not recommended for winter if you live in a place that gets ice or snow; you’ll need shoes with thick rubber soles that will keep you safer from falls. Wear your sneakers the rest of the year, along with low heels and sandals when the weather is right for them.
