Sorry - when I said Noakes I should have said Daniels - must be water on the brain Daniels observed at least 180, not exactly 180 in elites.
Another article sums this up. I don't have access to medical databases so I would have thought the 2013 review is recent enough. After all, it takes medical research on average 18 years to percolate down to GPs, so we are doing well
As regards the OP, AFAICT there is more potential damage when newly switching to low drop than when switching back to what used to be the industry norm around 10 mm. If you keep using higher drop all the time, you might lose the ability to use the low drop (like if you don't practice touching your toes you shorten up) but that is speculation. IME I have in the past few years switched to forefoot and low drop and even zero drop but still use a range of shoes from zero to 11 mm drop, switching almost every day. As vdot says, go for what is comfy.
A runner tried to sum up the results of a meta-analysis of studies of running cadence and injury studies. Basically, indirect indicators support the idea of higher cadence. The figure 180 I believe came from Tim Noakes' observations of elites, and is not a magic number.
Use an Alpine ski-boot drier. There's only the slightest touch of warmth: the key is the gentle airstream. They have a built-in timer for say 1, 3 or 6 hours. If you use one after every run it'll stop your shoes getting smelly.