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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.

Prevention-post

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.

The Post Holiday High Heel Blues

The gifts have been unwrapped, the ornaments have been packed, and the tree has been taken from the curbside. The constant cheer, humming house guests, glitz and glitter have all disappeared and reality is starting to sink in as everyone treks back to the office.

Are the post holiday blues getting you down? Just because your new year’s resolution involves a diet doesn’t mean you can’t treat yourself to help turn that frown upside down. Try a stunning sapphire stiletto to brighten up your mood and pack a punch to your pre-spring wardrobe! Play up a neutral sheath for work by adding a bold blue hued heel or brighten up your weekend wear. Whatever you do, start your year off on the right foot with these fashionable blue hued choices from Heels.com:

ruru-blue
Shoe Republic LA Ruru in Blue
saige-blue-suede
ZiGi Soho Saige in Blue Suede
surrender-royal-blue
Privileged Surrender in Royal Blue
denmark-royal-blue
Privileged Denmark in Royal Blue
cambredge-blue-violet
Jessica Simpson Cambredge in Blue Violet
dyvurse-blue-suede
Steve Madden Dyvurse in Blue Suede

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