One of the best ways to prevent high heel pain is to strengthen and stretch the more than 100 tendons, ligaments and muscles located in our feet + toes. Here are a few simple exercises (easy enough to do just about anywhere!) to help prevent high heel pain. Enjoy!
Let Me See Your Tootsies Roll
Foot massage for ball and arch of foot relief
Grab a tennis ball. Stand near a chair for balance. Place the ball under one foot. Roll the ball up + down your foot in small circular motions focusing on the arch. Vary the intensity as needed. Roll for 1 minute under each foot.
Pick Me Up
Toe curls for ball of the foot and toe pain relief
Place a pencil on the ground in front of you while you are seated in a chair. Take shoes off. Using your toes, pick the pencil up and hold it for 3 seconds. Repeat 10 times with each foot.
Raise ‘Em Up
Toe raises for calf strengthening and pain relief
Take shoes off. Raise your toes against the wall. Keep your heel on the floor. Lean forward and stretch. Hold for 12-15 seconds.
Drop ‘Em Low
Calf stretches for Achilles tendon strengthening
Take shoes off. Stand on the edge of a step. Weight should be on the balls of your feet with your heels extended off the edge. Drop your heels down. Raise them back up slowly. Repeat 10 times.
Ankle rotations for ankle strengthening
Take shoes off. Stand on your right leg. Raise your right knee to hip height; grab your thigh for support. Moving only your ankle, slowly write the alphabet with your ankle. Repeat with left leg.
If you are truly on a mission to prevent high heel pain,consider adding Vivian Lou Insolia® weight-shifting insoles to your heels! Awarded the Seal of Acceptance from the American Podiatric Medical Association, our inner soles adjust the pitch and position of the foot in high heels to prevent feet from slipping forward and shift weight from the ball of the foot to the heel.
Here's to happy and pain-free shoeing!