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Ways to prevent foot pain when wearing high heels

“My Feet Hurt.”

    There’s no doubt about it, wearing high heels can turn an outfit from bore to ADORE in two seconds flat. But at the end of the day, are you limping around in pain after kicking off your heels? Foot pain is a common occurrence in women that wear high heels. If not taken care of early, it can lead to serious problems and injuries later on in life.

    Here are a few daily stretches and exercises that you can do to prevent foot pain:

Use your hand to gently pull back on toes, or press ball of foot against a wall until stretch is felt throughout arch/bottom of the foot.

Hold 30 seconds. Repeat 3-5 times on each foot.

How does this help? This stretch helps lengthen the plantar fascia that runs along the bottom of your foot. It’s job to help maintain the natural arch in your foot.

Prevention-post1 (1)

Stand near a wall and place one foot behind you. Keeping your back foot facing forward and your knee straight, lean in towards the wall until a stretch is felt in the back of your lower leg.

Hold 30 seconds. Repeat 3-5 times on each leg.

Then, perform the same stretch, but this time slightly bend the back knee, keeping your heel on the floor. This will stretch the deeper calf muscle.

Hold 30 seconds. Repeat 3-5 times on each leg.

How does this help? This stretches the gastrocnemius and soleus muscles in your calf. When you wear high heels, these muscles are placed in a shortened position so it’s important to stretch them.


Sit in a chair and place a small towel under your foot. Use your toes to scrunch up the towel, pulling it closer to you. Keep repeating until you reach the end of the towel. This exercise is best done on wood or tile floor to help the towel slide.

Repeat 5 times on each foot.

How does this help? This helps to strengthen the muscles that hold up the arch in your foot. If they are weak, your arch may drop, causing pain.

Prevention-post2 (1)

Place a tennis ball or golf ball under your foot. Gently press your foot down on it until it is slightly uncomfortable and then slowly move your foot back and forth, massaging from your heel to toes.

Start with 1 minute on each foot, trying to work your way up to 2-3 minutes per foot.

How does this help? This massage (although it may not feel good at the time) actually helps to stretch the plantar fascia. This stretch is great to do especially if you are already suffering from plantar fasciitis or heel pain. You may even freeze a water bottle and use it to perform the same movement to help ease pain.

And finally, make sure you are wearing shoes that fit you properly. Things to look for when trying on high heels:

-A wide toe box. Your toes should have a little room to wiggle and it shouldn’t feel like they are crammed together in the shoe.

-Make sure there’s a little space behind the heel and that the shoe is not digging into the back of your heel.

-Arch support. Whether you have high arches or completely flat feet, the arch in the shoe should fit comfortably under your arch without being painful.

Looking good doesn’t have to be painful. By following these stretching and strengthening guidelines, you are on your way to healthy and happy feet.

ABOUT THE AUTHOR- Ashlynn Bryson is a licensed physical therapist and former member of the US trampoline and tumbling team. She has won numerous national titles and helped Team USA earn a silver medal at the 2005 Trampoline and Tumbling World Championships. She currently lives in North Carolina with her husband and two dogs. Top 5 Favorite Fashion bloggers


Our Top 5 Favorite Fashion bloggers

Over the past decade, these independent publishers have become quite popular in the fashion industry. From landing major campaigns and collaborations with well-known brands, to becoming regular guests on TV shows like “Today” and “America’s Next Top Model,” they have successfully turned their blogs into multimillion-dollar businesses. Although it’s hard to narrow our list, today we want to give a shout out to our carefully chosen top 5 swoon worthy fashion bloggers. Each of these bloggers inspire us with their unique style, we love authenticity!

Jane Aldridge, Sea of Shoes

Founder and style blogger at Sea of Shoes, Jane is a fashion, beauty, and art blogger in Dallas, Texas. She ranks in the upper echelons of a new breed in the world of high fashion: the outsider armed with an internet connection, a digital camera, and fresh style. Sea of Shoes features daily photos of Jane wearing a wacky-sexy mix of thrift-store designer blouses, tight jeans, and of course, over-the-top footwear. She isn’t afraid to push the limits of fashion and think outside of the box, how refreshing! The captions are brief and girly— and we absolutely love it! She always takes risks, which is another characteristic of her style that we adore. She constantly mixes different textures, colors and silhouettes together making her outfits stand out from the crowd. We are always excited to see how she styles new trends, and are sure to take notes from this boundary pushing style maven.

Chiara Ferragni, The Blonde Salad

This 27-year-old Italian, who now lives in Los Angeles, has the broadest reach of any individual fashion blogger on our list – topping more than 3 million Instagram followers! Her everyday style exudes casual elegance, and is always on point with what’s trending. She mixes of-the-moment trends with her signature style including cut off denim, crop tops and her signature golden locks. She’s a global star, as popular in Europe as she is in the U.S., The Blonde Salad is a real source of inspiration and style for millions of people in Italy and around the world. Her looks are natural and never seem forced, not to mention her constant travels give us some serious wanderlust! Chiara collaborates with major Fashion Houses and she appears in the most read magazines. She is the creative director of her shoe line that is made in Italy, and she has been named by Business of Fashion as one of the most influential personalities of the international fashion world. Whoa… You go girl!

Aimee Song, Song of Style

Aimee, 28, is a Los Angeles-based interior designer whose straightforward street-style shots have made her popular with brands and readers alike. Aimee’s personal style has made her a star, beautifully balancing L.A street style with classic silhouettes. She is the ultimate mix-master and creates unique looks with ease. Whether she’s going to brunch in Downtown L.A or dancing the night away across the pond her outfits are always flawlessly put together and she never disappoints. This babe also has an incredible Instagram following — 1.9 million — and has worked hard to build her YouTube audience as well, with more than 28,000 subscribers to her channel. Aimee Song is unstoppable. Not only does she have an incredibly successful blog but she just started her very own casual tee shirt line, Two Songs, with her sister Dani. The line’s motto is, “Be the best version of yourself” – love that! The future is bright for these two and we can’t wait to see what they conquer next in the fashion world!

Kimberly Lyn, The Souls of my Shoes

Kimberly had us at, “You can never have enough shoes, especially black ones”. Like us, she fully understands that shoes speak a language to the heart and each pair has something to say. The Souls of my Shoes is a blog Kimberly started in 2009 to serve as a creative and intellectual outlet after she rediscovered her love for fashion. She provides insights about fashion with a concentration on footwear, which we couldn’t help but adore. She has been featured in publications such as FLARE magazine,, Much Music, The Kit, and the Toronto Star. In addition, NOW Magazine named her as one of the next up and coming Toronto fashion bloggers! She knows a whole lot about fashionable shoes and we love that we can gain so much knowledge from her!

Ashley, Pursuit of Shoes

She is an LA girl born and raised. Graduating from USC in 2008 with an Accounting Degree, Ashley went straight to work after she completed school. After two years of work at Big 4 Accounting Firm, she decided to follow her heart and jump into fashion! We admire her huge shoe obsession, it’s something we both have in common. Her style is also similar to ours, sexy yet sophisticated. She is able to rock a fitted midi-dress like no other and is never afraid to show just a little bit of skin. She loves lace, denim and body hugging silhouettes. She is so personable, relatable, and inspirational. It’s safe to say we have all been there when Ashley said, “When I see a shoe I absolutely love, it literally takes my breath away”. Know the feeling?? Ashley describes her shoe obsession as beginning in high school, or possibly earlier, giving blame to the 12 years of private school uniforms, and only “predominately all black or white” tennis shoes allowed. That could make a girl go shoe crazy! She writes about beautiful shoes, amazing shoe sales, celebrity shoe choices, and much more!

Look HOT In Your Heels

The High Heel’s Work Out

Here at we love high heels, but sometimes our heels don’t love us back. So, we have designed a simple workout routine with easy-to-do moves that can strengthen your legs, improve your posture & make you look HOT in your heelsHigh heels can cause pain and injuries in the knees, lower back and neck so its very important for high-heel wearers to strengthen and stretch these areas to prevent injury.

Bound Angle Stretch: From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips. Some benefits are the bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.


Lower back “Superman”: Lie on your stomach with your hands and legs stretched out. Raise your left leg and your right hand at the same time, hold for three seconds, then alternate legs and hands.


Basic squats: Stand with your feet apart, slightly wider than your shoulders. Bend your knees until you’re almost sitting, then stand up. (Important: Do not let your knees pass your toes.) On the way down, push the buttocks as far back as you can and lean forward with your upper body. Do three sets of 20 repetitions.


Lower back Stretch: Lie on your back. Bend your right knee and use your left hand to pull it over the left leg, keeping the upper body flat. This will “spiral” your spine and stretch tense lower back muscles.


You Can Also Do:

Calf stretch: Raise your toes against the wall and keep your heel on the floor. Lean forward and stretch, holding for 12-15 seconds.

Calf raises: On the floor or preferably on a step, balance on the toes of one foot, cross the other behind. Raise your entire body up and down, trying to reach full range of motion in each direction. Do three sets of 15 repetitions.


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