BODY WATCH : Heel Thyself : Still quite the fan of high heels, are you? Well, if you insist on wearing them, at least be informed.

High heels--the epitome of sexy femininity and excruciating pain--are back.

“Yes, high heels are again being dictated by fashion,” says Annette Iglarsh, president of the American Physical Therapy Assn.’s Orthopaedic Section.

Recognizing that women are going to wear high heels--and even higher stilettos--anyway, the group offers these facts:

*Women have a lighter bone structure and are four times more prone to foot problems than men, problems that are further aggravated by wearing high heels.

*Wearing high heels makes a woman look taller and slimmer but can also cause neuroma, a pinched nerve at the ball of the foot, and in some cases can even shift bones in the foot.

*High heels are the culprits behind bunions and calluses, nerve irritations and ankle injuries.

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To prepare your back for the impact of high heels, flex the spine by sitting in a chair with your feet flat on the floor. Bend as far forward as comfortable. Hold for 10 seconds.

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High heels cause the muscles in your calves to bulge and rear-leg ligaments and tendons to contract. Stretch your calf muscles by doing the following exercise:

Stand at arm’s length from a wall; your hands should be flat against it. With your left foot on the floor and your left leg slightly bent, move your right foot behind you. Keep your right leg straight and your heel flat on the floor. Hold for 10 seconds. Don’t bounce. Repeat

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Without heels, you can stand straight. But wearing high heels forces your back to go in and your chest to go out. This causes neck and back problems.

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Information provided by the American Physical Therapy Assn.

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WHAT THE SMART BUYER BUYS

If you just have to have heels, here’s what to look for so your doggies don’t bark.

* Wider Toe Box

The higher the heel, the wider the toe box should be. Avoid the pointed toe.

* Wider-Based Heel

Consider a wider-based heel, as spike heels are unstable, sometimes leading to sprained ankles.

* Not So High

High is a relative term. If you feel you must wear high heels, set your limits at two inches.

Other Tips

* Buy shoes in the afternoon or in the evening because feet swell during the day.

* Avoid wearing high heels for long periods of time. Change into low heels whenever you can.

Shoes provided by Nordstrom.