High heels and your feet: Our top tips!

High heels are one of the most common types of footwear out there, but wearing high heels the wrong way can result in soreness, pain and even damage to your feet. If you want to make sure that your heels aren’t hurting your feet in the short or long term, make sure you consider these top tips that will help keep your heels from hurting you.

Tip #1: Don’t wear high heels too long

Whenever possible, make sure that you aren’t wearing high heels for more than 3 to 8 hours at a time, with 8 hours being the absolutely maximum consecutive period you should wear them. If you must wear them for longer–such as all day at work–then choose heels with a shorter heel and a wider style, as these will not be as harsh on your feet.

Tip #2: Make sure there is a half inch of space in the toe

Don’t wear high heels that pinch your toes! Your heels should have about half an inch of space in the toe, as this will give your feet enough room in the shoe to avoid unnecessary friction. This may be difficult with high heels that have a thin design, but try your best not to wear narrow high heels for too long.

Tip #3: Avoid heel heights over 5cm whenever possible 

The highest your heel should be is about 5 cm; any higher than this and you increase the chances of falling while wearing the shoe, while also increasing the amount of pressure the shoe has on your feet. Whenever possible, avoid wearing shoes with heels higher than 5 cm; or if you must wear them, keep them on for a limited time and exercise caution while walking.

Tip #4: Take shorter strides when wearing heels

Wearing heels increases your chance for tripping and stumbling, but you can reduce this risk by taking smaller, shorter strides when you walk. A shorter and smaller step will make it easier for you to control your steps and reduce the chances of getting the heel caught on the ground or otherwise causing the shoe to buckle.

Tip #5: Bring flats or slip shoes in case your feet hurt too much

If you plan on wearing new heels for the first time or you think the heels might get uncomfortable, make sure you bring along a pair of flats or slip shoes that you can change into when it gets to be too much. It’s better to deal with the brief awkwardness of stashing your heels in your work desk or tossing them into your backseat in the middle of an event than to have to manage the pain and frustrating that comes with wearing painful shoes for too long.

Remember, wearing high heels is perfectly fine, as long as you practice common sense tips to protect your feet from getting hurt while wearing them. 


Your shoes and foot pain!

Your shoes could be the culprit for your foot pain! Wearing shoes beyond their life span, the wrong style of shoe, or an incorrect shoe size can impact the health of your feet!

Keep in mind:

Your trainers may wear out after 400 or 500 miles and no longer provide the support you need.

High heels and shoes without proper arches or support (like flip-flops) can damage your feet !

Your feet can change in size during your lifetime (even when you’re an adult) 👣

Consider purchasing new, well-fitting shoes to help your aching feet. Shoes that provide proper arches can give your feet new life. Also, wear shoes that work for whatever activity you’re engaging in. For example, wear trainers made for exercising when exercising.


What is Plantar Fasciitis? How do I know if I have it?

Plantar fasciitis causes pain in the bottom of the heel. It stems from the plantar fascia which is a thick, weblike ligament that connects your heel to the front of your foot. The plantar fascia supports the arch of your foot and helps you walk.

Unfortunately, this painful condition is one of the most common orthopedic complaints. This is often down to that fact that the plantar fascia ligaments experience a lot of wear and tear in your daily life – especially so if you’re more active or on your feet more than most. Normally, these ligaments act as shock absorbers, supporting the arch of the foot but too much pressure on your feet can damage or tear the ligaments. This is then when the plantar fascia becomes inflamed, and it’s the inflammation that causes heel pain and stiffness.

The most common complaint of people with plantar fasciitis is pain on the bottom of the heel, but some will experience pain at the bottom mid-foot area. This won’t come on overnight but instead develops gradually over time. It usually affects just one foot, but it can affect both feet. The type of pain people experience does very with some people describing the pain as dull, while others experience a sharp pain. Additionally, some people will feel a burning or ache on the bottom of the foot extending outward from the heel.

The pain is usually at its worst in the morning when you take your first steps out of bed, or if you’ve been sitting or lying down for a little while. Climbing stairs can also be difficult due to heel stiffness. After prolonged activity, either from exercise or standing for a sustained period of time, the pain can flare up due to increased inflammation. More often than not, the pain isn’t felt during the activity but rather just after stopping.


Orthotic medical devices | South West Podiatry | Wimbledon | insoles

South West Podiatry specialise in medical orthotic intervention for a range of foot, ankle and knee problems. Orthotics are medical devices which aim to de-stress different parts of the foot and ankle in order to relieve pain and improve function. Orthotics can be used on a daily basis or for sports. The podiatrist at South West Podiatry will take you through a full gait analysis and biomechanical examination to determine the specific type of orthotic that you would benefit from.

There are many ways of moulding feet and manufacturing custom made devices. It is important to ensure that we take an accurate mould of your foot profile, so we mould feet using foam boxes, plaster of paris and 3D scanning. South West Podiatry has access to all types of orthotic manufacture from 3D printing, slimline direct milled to traditional vacuum formed orthotic manufacture. We work with leading world wide manufacturing companies as far as Australia and Canada, to identify which manufacturing type would suit your needs.

Want to know more about orthotics – press here: Fix My Feet

We look forward to welcoming you into clinic soon 🙂


Waterloo Podiatry | South West Podiatry | Foot and Ankle Specialists

Travel to Wimbledon from Waterloo in under 16 minutes ! Visit our specialist Foot and Ankle clinic at Wimbledon – South West Podiatry.

Waterloo station is only 16 minutes away via national rail to our specialist foot and ankle clinic in Wimbledon. Our Wimbledon clinic offers weekend and evening appointments to offer our commuter clients the availability to see a Podiatrist around your busy work schedule.

With direct trains from London Waterloo station to Wimbledon and evening access, there is nothing to stop you from keeping your feet healthy and seeing a local foot specialist. The direct train stops at Vauxhall, Clapham Junction and Earlsfield.

We are a private podiatry practice with clinics located in Wimbledon, Earlsfield and Maidenhead. Our experienced team of podiatrists provide the highest level of care for a wide range of foot, ankle and lower limb conditions.

We focus on all areas of Podiatric medicine, from Elite level athletes, complex foot and ankle pain to general foot and ankle issues.    We use specialist treatments such as ESWT, FMT, Infra Red pressure analysis Steroid injections and Orthotic therapy / Insoles, in order to manage foot and ankle conditions.  We also manage common, routine podiatry foot problems such as; surgical intervention for in-growing toe nails; appropriate nail cutting, fungal nail infections, corns, verrucae, arch and heel pain.

We look forward to welcoming you into our clinic.


Tom Walton | Podiatrist | South West Podiatry

Meet Tom Walton, Trainee Podiatric Surgeon and Podiatrist for South West Podiatry.

Team Member BIO – Tom Walton

Tom Watson south west podiatry

Tom graduated from one of the top schools of podiatry, at the University of Huddersfield. Since then he has gained his Masters Degree ( MSc ) at the University of Brighton. Tom has also completed courses in corticosteroid injection therapy, botulinum and hyaluronic acid to treat various foot problems.

Tom specialises in lower limb biomechanics, musculoskeletal podiatry, foot pain and sports injuries of the foot and ankle.

Tom is an experienced podiatrist who also works at SEPT NHS trust in a specialist role, assessing and treating complex foot and ankle conditions.

He is a proud father of his daughter, Lila. In his spare time, Tom is a keen runner, running in the London Marathon on a number of occasions. Most recently tom has competed in several Triathlons.

  • Running
  • Music
  • Being an amazing Dad

Liam McManus | Podiatrist | South West Podiatry

Meet Liam McManus, Extended Scope Podiatrist for South West Podiatry clinic.


Team Member BIO – Liam McManus

Plantar fascia loadingLiam McManus graduated from the University of Huddersfield. Since then, he has gained extensive experience managing complex musculoskeletal, biomechanical and sports injury related pathologies of the foot and ankle.

He has furthered his education, completing several masters modules and extended scope courses such as corticosteroid injection therapy, X-Ray and imaging interpretation,  advanced strapping, gait re-training, soft tissue mobilisation and foot mobilisation/manipulation.

He practices at several locations around London where he manages all aspects of Podiatry issues.  Within the NHS, Liam is an Extended Scope Podiatrist ( ESP ) for Circle MSK Greenwich, and works as a key member of a large multidisciplinary team. He triages and manages a wide range of complex foot and ankle pathologies working alongside GPwSI, ESP Physiotherapists, MSK Physiotherapists, Orthopaedics and Podiatric surgery.

Liam has also volunteered at CRISIS on three occasions and at the London Marathon in 2017 and 2015 as part of the medical team offering emergency care to injured runners.

In his spare time Liam still enjoys playing football having played 5 years at semi-professional level. He lists badminton and running as other hobbies having completed the Dublin Marathon in 2017.

  • Football
  • Badminton
  • Running
BUPA provider profile:



Wimbledon Chiropody | 020 7164 6607 | Podiatry

wimbledon chiropody

Foot care in Wimbledon and Earlsfield

Wimbledon chiropody and podiatry service is available to new clients and existing clients within South West London.  Chiropody is a branch of Podiatry which aims to treat hard skin, fungal nail infections, verrucae and in growing toe nails among many routine foot problems. Our highly trained Podiatrists manage routine foot problems, giving you a thorough assessment, diagnosis and treatment plan.  We aim to keep you on your feet, keep you active and keep your feet healthy.

Tom made me feel extremely welcome and was meticulous in his work. He did and exceptional job in a very quick timeframe without compromising quality.  I would definately recommend his services and I will certainly be attending from now on at least 2-3 times per year.

To find out more how we can help you and your feet book online here:

Book Appointment

or call 020 7164 6607 


We look forward to seeing you.


Daleen De Ronde | The Bridge Clinic | Maidenhead

Daleen De Ronde | Maidenhead and Windsor | The Bridge Clinic

Daleen De Ronde is our new team member at South West Podiatry.  South West Podiatry are very proud to be associated with The Bridge Clinic at Maidenhead and we would like to welcome Daleen De Ronde to our team. Daleen will start at The Bridge clinic on Friday mornings from mid September.

Daleen brings a wealth of knowledge to our Podiatry team and has a special interest in Paediatric and musculoskeletal patients.

Read Daleen’s Bio – CLICK HERE 


Daleen De Ronde
South West Podiaty focus on all areas of Podiatric medicine, from Elite level athletes, complex foot and ankle pain to general foot and ankle issues. We use specialist treatments such as FMT, 3D scanning, Infra Red pressure analysis, Steroid injections and Orthotic therapy / Insoles, in order to manage foot and ankle conditions. We also manage common, routine podiatry foot problems such as; surgical intervention for in-growing toe nails; appropriate nail cutting, fungal nail infections, corns, verrucae, arch and heel pain.

We specialise in :

Gait Analysis / Biomechanical Examination
– Infra-red pressure analysis
– 3D scanning
– Sports Injuries
– Foot and Ankle pain
Steroid injections
Ingrowing toe nail surgery
Heel pain
– Arch pain
– Osteoarthritis
– Routine Podiatry ; corns ; callous; fungal skin and nail conditions.


How patients can access private Podiatry :

We accept self pay and insured patients. Referral letters should be posted to our HQ :

We look forward to working with you in making people better.

020 7164 6607


Plantar fascia loading – Part 6 | Wimbledon | Maidenhead

Plantar fasciitis or Plantar heel pain:

Plantar fascia loading, an added exercise.

Plantar heel pain is a common and debilitating condition.  South West Podiatry are committed to helping more people and dedicating our time to education and promoting foot health.  In this series of blogs, we discuss one of the most common form of foot pain for the general population and over the next few weeks we will discuss the signs and symptoms of plantar fasciitis/plantar heel pain.  It has been reported that up to 20 % of the population within the UK will suffer from symptoms of plantar fasciitis.  This is generally of varying degrees and plantar fasciitis can be one of the most debilitating conditions of the foot and ankle.


Plantar fascia loading – Intrinsic muscles

 Plantar fascia loading

Part 6 :

In part 4 we discussed the excellent work by Rathleff et al and showed you how to complete a simple plantar fascia loading programme under guidance from your podiatrist.  Plantar fascia pain is common and when you start to read about plantar fasciitis, you start to appreciate the complexity of the foot and ankle.  One of the common comments we hear in clinic is ” I didn’t appreciate my feet until they started to hurt “.  Well, with over 26 bones, 33 joints, 100 + muscles, tendons and ligaments, not to mention a large network of blood vessels, nerves and skin.  You start to appreciate that the foot is more complex than two blocks of wood at the end of your body.

There is a growing body of research in the field of building intrinsic muscle strength of the feet to help a wide range of foot and ankle conditions, including plantar fasciitis.  With around 19 true intrinsic foot muscles and 4 layers of intrinsic muscles of the feet, its no surprise that when we train these muscles, symptoms of pain reduce.  South West Podiatry has excellent results and outcomes for a wide range of conditions when we work with you to train and condition these smaller, intrinsic muscles of the feet.  There are many ways of conditioning these muscles, but one of our favourite methods is an exercise called ” toe curls “.  The aim is to engage the muscles on the bottom of the feet, spreading the toes and improving strength.  Check the video out below.

intrinsic foot muscles layer 1intrinsic foot muscles layer 2intrinsic foot muscles layer 3intrinsic foot muscles layer 4

Want to know how to improve the intrinsic muscles of the feet ?

To book now call 020 7164 6607 or book online