Summer weddings, garden parties, evenings out… they all have one thing in common: sore feet. So when we went hunting for solutions to the pain of summer party shoe season, it was an enormous relief to discover that Gwyneth Paltrow has found a surprisingly simple answer. ‘Ladies, we need these when we have heels on,’ she says in a video. ‘Understanding that our bodies need support is OK.’
Her fix? It doesn’t involve crystals, spiritual healing or taking out a second mortgage to fund it. In fact, it costs around £10 from the chemist. The Oscar-winning actress, 53, swears by compression arch supports to ease the aches that come from wearing heels. Podiatrists say they can genuinely help with tired, aching feet, swelling and even plantar fasciitis – although they're not a cure-all.
Curious, we delved into whether Gwyneth’s ‘secret weapon’ really lives up to the hype.
How do compression arch supports work?
Compression arch supports are stretchy (and – let’s be honest – not exactly sexy) sleeves or bands worn around the arch of the foot beneath your shoes. Unlike traditional insoles, they don’t cushion your feet. Instead, they apply gentle compression while supporting the arch, helping to reduce strain on the soft tissues that can become irritated after hours of standing or walking.
‘They’re designed to help lift the arch while providing gentle compression around the foot,’ explains Catherine Hagan Vargo, physical therapist and orthopaedic clinical specialist with ATI Physical Therapy. ‘Compression garments work by reducing swelling and discomfort, while also providing support to painful areas.’
‘Think of them as a supportive hug for your foot,’ says podiatrist Darren Bloore. ‘They claim to ease swelling, calm aches, boost circulation and add stability, all through gentle, all-over compression.’ Plus, built-in arch support takes the strain off overworked tendons.
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What conditions are they targeted towards?
Compression sleeves work on any condition that causes uneven load distribution in the foot and arch, says Catherine.
Top of the list is plantar fasciitis, says Darren: ‘The stabbing heel pain that ambushes you with your first steps as you jump out of bed each morning. They’re also great for overly flexible flat feet, tired, achy soles and that puffy “my feet have doubled in size” feeling by evening. For arthritis, they’re more of a comfort blanket than a cure… a bit like a compression glove for your feet.’
Sounds like a miracle cure-all! Not quite, says Darren. ‘Bunions and nerve pain need a different approach entirely and caution is advised for those with poor circulation and diabetes – talk to your podiatrist.’
How well do they really work?
For plantar fasciitis and weary feet, surprisingly well, especially when teamed with calf stretching says Darren. For swelling, the science suggests compression helps shift fluid and de-puff.
‘They can also be very helpful to help restore proprioception, which is the body’s awareness of where it is in space,’ says Catherine. ‘Swelling in and around a joint impairs this sensation, which can in turn lead to more injury. Compression sleeves help restore this protective sensation by both addressing the swelling and providing feedback.’
They might even aid circulation, she explains: ‘The compression can help the venous system in returning blood to the heart preventing further dysfunction.’
Can they help with the general pain of wearing heels?
Heels commonly cause aches because they shift your centre of gravity explains Catherine. ‘A flat shoe keeps your centre of gravity more in the middle of your foot, closer to the heel, where you have more support. However, wearing heels shifts the centre of gravity forward, where there’s much less support and the structures are more delicate. Wearing heels also puts the Achilles in a shortened position, so when you take the heels off and walk in bare feet, that added stress can be painful on both the calf and the arch. Arch support can be helpful in these situations by supporting the sore structures after wearing heels.’
Just remember to employ them at the right moment, says Darren. ‘Heels lock your arch into an unnatural position for hours, so by the time you peel them off, your feet are crying out for help, whether or not you have a “foot condition”. Slide on a compression sleeve once you’re home and watch that deep ache and overnight puffiness ease away.’ What it can’t do, though, is rescue you mid-party. ‘That burning forefoot feeling needs offloading,’ he says. So what’s needed then is a cushioned insole or metatarsal pad, not a sleeve.
6 tips for easing the pain of wearing heels
When buying: ‘The right choice of heel makes a big difference,’ says Catherine. ‘Try to choose a style that has enough room for your toes and doesn’t cause any cramping or crowding. The height of the heel makes a big difference as well.’ Some suggest measuring the distance from your heel to the ball of your foot and using that as a guide, but Catherine recommends finding your favorite pair of heels and using those as a reference instead. Then consider the width of the heel – the more substantial (think block heel over stiletto), the more comfortable over long stretches of time. Thin heels require a lot of work from your ankle muscles to provide stability.
Before wearing: Try two minutes of calf stretches against a wall, suggests Darren. Why? ‘Those killer heels quietly shorten your calves over time and tight calves make everything else hurt more.’
While wearing: Sneak a slim cushioned forefoot insole pad into your heels, he advises. Then, whenever you get the chance, kick them off under the table for a mini de-stress.
After wearing: Don’t just collapse on to the sofa – pair a compression sleeve with some gentle stretching for a combined attack on soreness.
And… ‘Try lying on the floor and putting your feet up the wall for 10 minutes,’ says Catherine. ‘You can even do some ankle pumps in this position (point your toes towards you, then away) to help get the blood flow moving. You may also want to gently stretch your calves after prolonged heel usage. Wearing cushion socks or compression socks the next day can also help with recovery.’
The bigger picture: ‘Heels are for the grand entrance, but for a full day on your feet, a well-fitting lace-up with room for a supportive insole is the unsung hero,’ says Darren. ‘Your feet will thank you for it!’
