When the foot is placed in the high heeled shoes, the ankle is in a plantarflexed state (pointed toe). This triggers the musculature of the calf to become shortened, or in a contracted state. Of course, this will make the calves appear well formed and cut; however, the muscles surrounding the shin, known as the anterior and posterior tibialis, are placed in a stretched, or elongated state. Overstretching of this muscle results in weak muscles surrounding the tibia, and ultimately, causes a posterior-anterior imbalance. Overactivity, or tightness, of the calves, and underactivity, or weakness, of the anterior and posterior tibialis has a direct relation to the onset of medial tibial stress syndrome (shin splints). Shin splints occur as a result of tendinitis, periostitis, stress fractures, and compartment syndrome. Basically, a ton of things that could go wrong in the lower leg and cause a lot of chronic pain unless treated properly.
The fact that women wear heels may point to a reason why females have a higher occurrence of shin splints than males. At the point that shin splints can be diagnosed, treatment should begin by restoring balance to the lower leg. If there is severe pain, please consult a physician before self prescribing yourself with a corrective exercise regimen.
Treatment is simple:
1 set 30 seconds - Foam Roll - Calves
3 sets 30 seconds - Static Stretch - Calves
1-2 sets 10-15 repetitions (2 second isometric hold, 4 second eccentric phase) - Resistance - Dorsiflexion
3-5 days per week
During the treatment period, exercises that exacerbate the condition should be refrained until pain ceases.
Aside from shin splints, wearing high heels all the time can also play a huge role in other orthopedic problems. Click here for a great article from the Washington Post on the effects of high heels.
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