Ben Wang, November 27 — For many women in white-collar jobs, walking around in high heels is a daily routine, while flat shoes are often seen as the more comfortable option. But have you ever noticed that after wearing flats for a long time, your ankles and calves start to feel sore? If so, it's time to pay attention — this could be a sign that your calf muscles are shrinking. **The High Heel Habit: A Hidden Risk** A recent study published in the *Journal of Experimental Physiology* revealed that prolonged use of high heels can lead to muscle atrophy. When you wear high heels, the pressure that normally falls on your foot muscles is shifted upward, causing the muscles and ligaments to shorten over time. This makes it harder for your body to adjust when you switch back to flat shoes, leading to discomfort or even pain due to the sudden stretching of the muscles. Researchers from the University of Manchester found that women who wear high heels five days a week may experience a 13% reduction in calf muscle mass within just two years. As one expert put it, “High heels may make your legs look slimmer and more elegant, but the problem is that once your muscles get used to the heel, they struggle to adapt to flat shoes. This can cause pain and discomfort.” **How to Prevent Muscle Atrophy** To avoid this issue, experts recommend minimizing the use of high heels whenever possible. However, if you can't avoid them due to work or lifestyle, there are ways to protect your feet. Before putting on high heels, do some light stretches — such as toe curls or ankle rotations — to prepare your muscles and ligaments. When choosing high heels, make sure the sole curves naturally with your foot, and leave about 2–3 cm of space between your toes and the front of the shoe. The heel shouldn’t be too thin, and the toe box should be wide enough to allow your toes to move freely. The heel height should not exceed 5 cm, and you should avoid wearing the same pair all day. Walking on uneven surfaces or rushing in high heels can also strain your feet. If you're walking in high heels for an extended period, remember to take breaks. You can lift your toes slightly, rotate your ankles, or simply stretch your legs to relieve tension. **Bonus Tips for High Heel Lovers** - Turn old shoes into stylish statement pieces - Don’t throw away old shoes — let them "breathe" - Add a cushion for extra comfort - How to clean matte shoes properly - Wear breathable, antibacterial socks to keep your feet fresh - The hidden functions of sports shoe heels - Reduce noise from high heels with these tips - Choosing the right shoes during pregnancy - What to do if your shoes get moldy - Why summer shoes might be harmful to your feet By being mindful of how and when you wear high heels, you can enjoy their aesthetic benefits without sacrificing your foot health.

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September 13, 2025