Exercises to Prevent Pain from High Heels
Walking in high heels forces the body into an unnatural position that can cause all sorts of foot pain. Since most women are not about to give up high heels anytime soon, they can instead focus on performing exercises to prevent and alleviate pain.
Wearing high heels can cause tightness in the calf muscle, toe weakness and ankle instability. Long term it can even force the foot to change structurally, often developing hammertoes, bunions or pump bump. When that happens, surgery is usually the road to recovery.
To decrease the risk that surgery will become necessary, perform these three exercises regularly:
- Squats not only strengthen legs and core muscles – performing them barefoot engages toe muscles and rebuilds strength lost from wearing heels. Focus on grabbing the floor with your toes. Weights are not needed: your body weight will suffice.
- Calf muscle stretches loosen the calf muscle and in turn, the Achilles’ tendon (a common source of foot pain). High heels shorten the Achilles’ tendon and the higher the heel, the worse the effect. Yoga is an excellent way to stretch the calf muscles, which should be stretched daily.
- Single Leg Deadlifts help improve balance which in turn reduces ankle stability. This exercise requires no weights – focus should be placed on good form instead. Increased stability decreases pain and makes injuries less likely.
Sources:
Blitz, N. (2012, December 21). Avoid a high heel foot makeover. Retrieved from http://www.huffingtonpost.com/neal-m-blitz/foot-health_b_2343653.html
