穿高跟鞋不傷腳的六個技巧大綱

Whether it's while giving a formal work presentation, meeting with clients, or attending a wedding, most women wear high-heeled shoes at one time or another. But wearing high heels can cause health problems ranging from bunions to plantar fasciitis to knee and lower back pain. Although it may be hard to avoid heels altogether, your choice of footwear doesn’t have to wreck your feet, legs, or overall health. Here are six ways to minimize the negative effects of high heels.

無論是在工作報告、會見客戶、參加婚禮或其他正式場合，大多數女性都會穿高跟鞋出席。但是，穿高跟鞋會導致一些健康問題，包括腳趾囊腫、足底筋膜炎、膝蓋疼痛、腰部疼痛。完全避免穿高跟鞋似乎是不可能的，但是通過選擇更舒適的高跟鞋，也可以不傷害你的腳、腿部以及整體健康狀況。以下是六個技巧，可以減少高跟鞋對你的健康的負面影響。

1. CHOOSE YOUR HEEL HEIGHT WISELY.

1.理智地選擇你的高跟鞋

When you’re shopping for fancy footwear, stilettos may catch your eye, but try to buy a heel with a gradual incline—like a platform or wedge—rather than a steep one. According to Dr. J. Scott Rosenthal of Airport Podiatry Group, the more walking you’re planning to do, the lower the heel and the wider the toe should be. “If you are going to dinner and a movie, for example, the heel can be high and pointy [since you'll be sitting most of the time]. But an event where standing for more than an hour is involved, a lower heel [less than 3 inches] and a less pointy toe is recommended to avoid overloading the forefoot and toes,” Rosenthal tells mental_floss.

當你逛街買鞋時，細跟高跟鞋可能會更吸引你的眼球。但你最好儘量選擇坡跟高跟鞋，而不是細跟的。美國航空足部醫療集團的J•斯科特•羅森塔爾醫生說，如果你接下來要步行的路程越長，你就越應該選擇低跟或鞋尖較寬的高跟鞋。羅森塔爾告訴mentalfloss雜誌的記者說：“如果你只是出門吃飯看電影，你就可以選擇鞋跟較高、鞋尖較窄的高跟鞋（因爲大部分時間裏你都可以坐着）。但如果你參加的活動要站立超過一個小時，那麼我建議你穿鞋跟低於3英寸（約7.6釐米）的高跟鞋，並選擇鞋跟較粗的高跟鞋，避免前腳掌和腳趾承受過多壓力。”

2. CONSIDER A HEEL WITH A SHOCK ABSORBING CUSHION…

2.選擇帶有減震墊的高跟鞋

Not all insoles are created equal: Seek out heels that have padding in the footbed. Podiatrist Dr. Phillip Vasyli told Shape that you should add an insert to your shoe or look for high quality footwear that supports the ball of your foot with cushioning. Not sure where to start? Brands like Clarks and Söfft are known for their padded insoles, and Dr. Scholl's makes cute, comfortable heels now, too.

不是所有的鞋墊都是一樣的：買那些在鞋內底有防震襯墊的高跟鞋。足科醫生菲利浦•瓦斯利告訴美國《Shape》雜誌的記者說，你應該在鞋子裏貼一個腳墊或購買高質量的鞋子可以讓你的腳掌接觸地面時有所緩衝。買鞋的時候覺得無從下手？Clarks和Söfft這兩個品牌的鞋子的鞋墊就很軟很舒適，爽健（Dr. Scholl）這個品牌也有既美觀又舒適的高跟鞋。

3. …OR A DETACHABLE HEEL.

3. 或選擇鞋跟可調整的高跟鞋

Lugging your sandals or flats to every event you attend while wearing high heels gets old fast. Designer Tanya Heath makes high heels with detachable heels, so you can swap your low, sensible office heels for the sky-high variety before a dinner date. At the end of the evening, just clip the lower heels back into place for a more comfortable walk home.

隨身攜帶你的涼鞋或平底鞋，因爲穿高跟鞋讓人老得更快。設計師塔尼婭•海斯設計出鞋跟可調整的高跟鞋，所以你可以在晚餐出去約會之前，把在辦公室穿的高度舒適的鞋跟調整爲霸氣的“恨天高”。到了晚上回家的時候，又可以把鞋跟調低，以更舒服的高度走路回家。

4. SLIP THEM OFF WHEN YOU’RE SITTING DOWN.

4.只要坐下就解放你的雙腳

According to podiatrist Dr. Jason Bruse, slipping your heels off when you don’t need to wear them can considerably lessen the pain you might feel. “Wear them in a business meeting and take [them] off when you sit in your desk,” Bruse told Salt Lake City's Fox 13. Wearing your heels only when absolutely necessary can reduce the likelihood that you develop heel-related health problems such as ankle sprains, early onset osteoarthritis, and joint problems.

根據足科醫生傑森•布魯斯的建議，當你不需要穿着高跟鞋的時候就脫掉，這樣可以大大減少疼痛。布魯斯告訴鹽湖城的Fox 13新聞網站的記者：“當女性朋友穿高跟鞋參加商務會議時，在坐下以後就可以把你的雙腳從鞋子裏解放出來。”只在真正有必要的時候才穿高跟鞋可大大減小你患高跟鞋引起的健康問題的可能性，如踝關節扭傷，早期骨關節炎和其他關節問題。

5. STRETCH YOUR TOES AND FEET TO MINIMIZE PAIN.

5.足部伸展，減少疼痛

Because chronic high heel wearing can shorten your Achilles tendon, podiatrists suggest doing simple stretches and exercises to combat any damage to your feet. Tap your toes while sitting at your desk, stretch your toes back towards your ankle, do heel raises, or stretch your calves. Women’s Health has helpful diagrams of stretches heel wearers should master.

由於長期穿高跟鞋會縮短你的跟腱，醫師建議做簡單的伸展運動來減少高跟鞋對你的腳造成損害。當你坐下的時候，輕點你的腳趾，腳趾向膝部伸展，腳跟擡起，或伸展你的小腿。《健康女性》雜誌上有相關的伸展簡圖可供你參考練習。

6. SOAK YOUR FEET.

6.泡腳

When you get home after a night out, take your heels off, breathe a sigh of relief, and head to the tub. Soaking your feet in warm water for 15 minutes or so can feel relaxing, relieve pain, and bring down swelling. And add a cup of Epsom salts (magnesium sulfate) to the bath to further ease pain and inflammation.

晚間外出回家後，立刻脫掉你的高跟鞋，休息片刻之後，就去浴室泡腳。雙腳在溫水中浸泡15分鐘左右，可以使你放鬆，也可以緩解疼痛，並減輕高跟鞋導致的腫脹。在沐浴用的水中放一杯瀉鹽（硫酸鎂）可以進一步減輕疼痛和炎症。