5 Effective Exercises To Prevent Foot Pain After Wearing High Heels
September 11, 2019

What are foot exercises to prevent foot pain?

  1. Downward-Facing Dog
  2. Calf Stretch
  3. Foot Stretching
  4. Ankle Exercises
  5. Towel Scrunches


Wearing high heels can make you feel empowered. Not only that, but it can also increase your height. There is precisely something about heels that makes a person seem bold and sharp. They say the higher the heels, the better you feel. But, not for long.

Any woman who has constantly worn a pair of high stilettos knows how excruciating the pain can be, especially after walking around for hours and hours. But, did you know that alternating between wearing heels and a local pair of sandals can prevent any foot and leg pain?

Wearing high heels forces you to shorten your calves and walk on your tiptoes. Wearing them regularly can affect your leg muscles and toes over time. But that does not mean you need to get rid of those sky-high stilettos. By training your body with leg and toe exercises, you can prevent possible injuries and lessen the damage. Here are some of the most effective exercises that will allow you to enjoy every pair of high heels you will ever own.


Downward-Facing Dog

Downward-Facing Dog

Commonly known as the “Rocking Down Dog”, this exercise is practiced in yoga for rock climbers. To get the most out of the exercise, make sure you properly perform the figure.

Start by dropping to your hands and knees. Your knees should be directly below your hips. Spread your hands wide and place them slightly in front of your shoulders. Gradually lift your buttocks to straighten your legs. You should be able to execute this without locking your knees. To complete the exercise, stretch your heels down until you connect to the floor. One way to identify if you are doing the exercise right is if you experience a slight strain behind your knee and if you feel your calves tightening.

In doing this exercise, you stretch your calves and relax your feet at the same time. Repeat this exercise until you discover a relaxed position with a perfect form.


Calf Stretch

Calf Stretch

Another exercise that you can perform to stretch your calves is the “Calf Stretch and Roll”. Calf stretching is easier to do compared to a downward-facing dog. In this exercise, you do not have to get down on the floor. Instead of facing the floor, you face the wall. Stand at arm’s length and step forward with your right foot. Reach the wall with your right knee until you feel a stretch in your left calf. Hold this position as long as you can then redo the process with your left foot forward.


Foot Stretching

Foot Stretching

There are several ways to extend your feet. The first exercise is called the “Toe Raise, Point, and Curl”. This specific type can be done even outside the comforts of your home. Perform the exercise seated down and according to how it is termed. Start by raising your heels while keeping your toes touching the floor. Hold this position for a few seconds then rest your feet on the ground. The concluding stage of the exercise is raising your heels then curling your toes inward. Repeat this exercise according to your preference.

Another stretch of the foot is the “Toe Splay”. This exercise is developed to improve control over the toe muscles. You directly spread your toes away from each other as much as possible without straining them. Repeat this motion until you are satisfied.

Feet stretching is done to allow blood to circulate efficiently from your legs down to the tip of your toes.


Ankle Exercises

Foot Stretching

You might have witnessed women walking in heels and accidentally twisting their ankles. This is due to their lack of ankle control. Build up your ankle strength by performing the most basic form of ankle exercise. Rotate your ankles clockwise and counterclockwise. While you do not necessarily add a lot of pressure to your ankles when wearing high heels, performing this exercise may prevent you from getting a severe injury.


Towel Scrunches

Towel Scrunches

Exercise your feet and the muscles below your ankles by simply picking up an object on the floor using your toes. The recommended object is a regular-sized towel, hence the name of the exercise. Stronger toes are said to help with balance and enhancing your catwalk. It can reduce any of the minor or major effects that come with them being constrained into narrow and pointy shoes.


Key Takeaway

What good is a pair of suede lace-up block heels or pointed-to-toe slingbacks if all you do is sit down? Be able to confidently strut down the streets without enduring any pain by performing feet and toe exercises as well as alternately wearing a slip-on. In the Philippines, sandals are designed precisely to make your feet comfortable. So wherever you are taking your heels, always be prepared with local sandals in your bag and be informed of the exercises you can perform anytime and anywhere.