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 wreck¹ your feet, legs, or overall health. Here are six ways to minimize the negative effects of high heels.

无论是在工作报告、会见客户、参加婚礼或其他正式场合，大多数女性都会穿高跟鞋出席。但是，穿高跟鞋会导致一些健康问题，包括脚趾囊肿、足底筋膜炎、膝盖疼痛、腰部疼痛。完全避免穿高跟鞋似乎是不可能的，但是通过选择更舒适的高跟鞋，也可以不伤害你的脚、腿部以及整体健康状况。以下是六个技巧，可以减少高跟鞋对你的健康的负面影响。

1. CHOOSE YOUR HEEL HEIGHT WISELY.

1.理智地选择你的高跟鞋

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 standing² for more than an hour is involved, a lower heel [less than 3 inches] and a less pointy toe is recommended to avoid overloading³ the forefoot and toes,” Rosenthal tells mental_floss.

当你逛街买鞋时，细跟高跟鞋可能会更吸引你的眼球。但你最好尽量选择坡跟高跟鞋，而不是细跟的。美国航空足部医疗集团的J•斯科特•罗森塔尔医生说，如果你接下来要步行的路程越长，你就越应该选择低跟或鞋尖较宽的高跟鞋。罗森塔尔告诉mentalfloss杂志的记者说：“如果你只是出门吃饭看电影，你就可以选择鞋跟较高、鞋尖较窄的高跟鞋（因为大部分时间里你都可以坐着）。但如果你参加的活动要站立超过一个小时，那么我建议你穿鞋跟低于3英寸（约7.6厘米）的高跟鞋，并选择鞋跟较粗的高跟鞋，避免前脚掌和脚趾承受过多压力。”

2. CONSIDER A HEEL WITH A SHOCK ABSORBING CUSHION…

2.选择带有减震垫的高跟鞋

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.

不是所有的鞋垫都是一样的：买那些在鞋内底有防震衬垫的高跟鞋。足科医生菲利浦•瓦斯利告诉美国《Shape》杂志的记者说，你应该在鞋子里贴一个脚垫或购买高质量的鞋子可以让你的脚掌接触地面时有所缓冲。买鞋的时候觉得无从下手？Clarks和Söfft这两个品牌的鞋子的鞋垫就很软很舒适，爽健（Dr. Scholl）这个品牌也有既美观又舒适的高跟鞋。

3. …OR A DETACHABLE HEEL.

3. 或选择鞋跟可调整的高跟鞋

Lugging⁴ 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 swap⁵ 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.

随身携带你的凉鞋或平底鞋，因为穿高跟鞋让人老得更快。设计师塔尼娅•海斯设计出鞋跟可调整的高跟鞋，所以你可以在晚餐出去约会之前，把在办公室穿的高度舒适的鞋跟调整为霸气的“恨天高”。到了晚上回家的时候，又可以把鞋跟调低，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双脚

According to podiatrist Dr. Jason Bruse, slipping your heels off when you don’t need to wear them can considerably⁶ lessen⁷ 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 sprains⁸, early onset⁹ osteoarthritis, and joint problems.

根据足科医生杰森•布鲁斯的建议，当你不需要穿着高跟鞋的时候就脱掉，这样可以大大减少疼痛。布鲁斯告诉盐湖城的Fox 13新闻网站的记者：“当女性朋友穿高跟鞋参加商务会议时，在坐下以后就可以把你的双脚从鞋子里解放出来。”只在真正有必要的时候才穿高跟鞋可大大减小你患高跟鞋引起的健康问题的可能性，如踝关节扭伤，早期骨关节炎和其他关节问题。

5. STRETCH YOUR TOES AND FEET TO MINIMIZE PAIN.

5.足部伸展，减少疼痛

Because chronic¹⁰ 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 calves¹¹. Women’s Health has helpful diagrams of stretches heel wearers should master.

由于长期穿高跟鞋会缩短你的跟腱，医师建议做简单的伸展运动来减少高跟鞋对你的脚造成损害。当你坐下的时候，轻点你的脚趾，脚趾向膝部伸展，脚跟抬起，或伸展你的小腿。《健康女性》杂志上有相关的伸展简图可供你参考练习。

6. SOAK YOUR FEET.

6.泡脚

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 swelling¹². And add a cup of Epsom salts (magnesium sulfate) to the bath to further ease pain and inflammation.

晚间外出回家后，立刻脱掉你的高跟鞋，休息片刻之后，就去浴室泡脚。双脚在温水中浸泡15分钟左右，可以使你放松，也可以缓解疼痛，并减轻高跟鞋导致的肿胀。在沐浴用的水中放一杯泻盐（硫酸镁）可以进一步减轻疼痛和炎症。