Let me share a simple injury prevention tip – you cannot wear high heels for prolonged periods and then expect to be able to perform squats and impact exercises without serious implications.

Many years ago foot binding was a popular way for Chinese women to demonstrate their upper class status in society. They would bind their feet to make them smaller, which also eliminated their ability to walk properly. Apparently tottering around the streets of China was considered a status symbol.

These days the concept seems barbaric, yet few women realize that wearing high heels isn’t much better! Walking on your forefoot with your toes wedged into a spear point is, in my view, the modern version of foot binding.

Aside from the comfort issue, the real problem with high heels is born from the fact that our muscles are really adaptable. Put them in a shortened position for a sustained period of time and they will structurally shorten; put them in a lengthened position for a sustained period of time and they will structurally lengthen.

High heels structurally shorten your calf muscles – this may provide a sexy definition to your calves and make your legs look longer while you’re wearing them – however, when you take them off, your calf muscles will want to stay in this short position. The longer you wear them, the more severe the shortening.

When you have shortened calf muscles and force them into a stretched position by running, doing impact exercise or performing squats, it will be problematic.

Running and squatting requires dorsiflexion at the ankle – this occurs when your knee pushes forward over your toes when your foot is flat on the floor. This motion is normally controlled by the calf muscles.

Shortening your calves for sustained periods of time will result in this movement becoming increasingly difficult. You can end up with increased calf and Achilles strain when running, and it will drastically alter your squat action.

Restricted calf action compromises the heel-roll-toe-off action when running. The calves can’t elongate to allow your body weight to translate forward over your foot resulting in the all too common runner’s calf tear.

Squats require simultaneous motion at the hip, knee and ankle. Take one of these out of the equation (in this case the ankle due to the calf shortening) and something else has to move more to keep the action going. This usually occurs at the hip – resulting in the trunk tipping excessively forward, which puts more strain on the lower back.

Stretching won’t save you

If you think you can simply do a few quick stretches before you run or squat, think again. Prolonged shortening would require prolonged lengthening to reverse the effect. So unless you’re a person who regularly stretches their calves for a few hours each day your stretches will probably be a waste of time.

The only answer is to remind yourself that you can’t have your cake and eat it too – wearing high heels may be great for appearances, but don’t expect it to go well with exercise.

TEST: How high is too high?

Here’s a test to see if your shoes are potentially going to cause you harm – if you were caught in a burning building and would need to ditch your shoes to escape without looking like a startled deer – your shoes are probably doing very odd things to your feet.

Bryce Hastings is a leading New Zealand physiotherapist and fitness expert. As Les Mills Head of Research he leads research into the most effective approaches to exercise and plays a pivotal role in structuring all LES MILLS™ workouts. Bryce’s passion for effective exercise is born from spending 30 years in physiotherapy, where he saw “people getting their lives wrong” every day and felt like he was acting as an ambulance at the bottom of the cliff. By working in fitness he gets to be the fence at the top.

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