Exercises for Women Who Wear High Heels

Prevent foot pain without giving up your cute shoes.....

Okay, I know I post a lot of stories about high heels. Obviously, I am a female and I wear high heels even though I am in the foot care industry and I know how horrible they are for your feet. They still make your legs look longer and your bootie sit higher so most of us will never give them up! Your high heels may make you feel sexy but unfortunately they give you some very unsexy foot problems such as aching achilles, bunions, bad posture, and ugly feet. These are the top five tips to fight the negative impacts of walking on your tippy toes all day. These were listed in Shape magazine on January 14, 2013 in The Fit List with Jay Cardiello. My comments are in bold italic - just a  disclaimer because of course I had to type my opinion.

1. Gimme a T: Stand on a pillow with your right foot. Extend both arms out to the sides at shoulder height. Lean forward from your hips while simultaneously extending your left leg backwards so that your body forms a T. Hold this position for 30 seconds, then repeat on the other side.

2. Buy at night: We have said this before on our blog!!!!!Make shoe purchases in the evening when your feet are at their largest (they swell during the day) to avoid ending up wearing shoes that pinch and are too tight.

3. Don't be afraid of fat: Huh??? I thought we were talking about shoes. We are - a thicker-heeled shoe creates greater stability and balance and reduces the amount of stress placed on the ball of your feet. Thank goodness for wedges!

4. Mix it up: Alternate wearing heels, flats, boot and sneakers, rotating daily. Constant change makes your body have to adapt continually, helping to prevent overuse or strain a muscle. Same is true for exercises so change it up!

5. Step up your game: Hang your heel off the bottom step of a staircase to lengthen your muscles, improve circulation, increase blood flow and alleviate stress on your Achilles. Gradually move up the stairs and fully extend one leg straight out in front of you, resting it on a step at hip height to open your hamstrings. This helps reduce back pain, create balance within your hips and open your gait. Stand tall and extend your arms in front of you body. Point your fingers ahead and continuously reach them forward as if you were diving in to ease stress in the upper back.


Shape Magazine January 13, 2013 The Fit List with Jay Cardiello