High heels are a staple in many women’s wardrobes. They can elevate an outfit, make you feel confident, and even help you appear taller. However, the discomfort and pain that often accompany wearing heels can sometimes outweigh the benefits. In fact, poorly fitting or excessively high heels can cause long-term damage to your feet, including joint pain, blisters, corns, and even plantar fasciitis. Let’s take a look at some exercises to relieve foot pain after wearing high heels.
Fortunately, there are exercises you can do to help alleviate the discomfort associated with wearing high heels and prevent long-term feet damage caused by wearing heels. There are five exercises recommended by Dr Manan Vora, a well-known orthopedic surgeon, that are simple, easy to do, and can be done at home.
How to relieve foot pain after wearing heels?
1. Foot muscles-ball release
Rolling a ball under your foot can help alleviate pain and discomfort. To do this exercise, place a small ball (such as a tennis ball or golf ball) under the ball of your foot. Slowly roll the ball back and forth, from your heel to your toes. Repeat this motion for 20 times on each foot. This exercise will help release the tension in your foot muscles and provide a massage-like effect that can be soothing and relaxing.
2. Toe spreading with fingers interlaced
This exercise involves interlacing your toes with your fingers and rotating your foot. To do this exercise, sit on a chair with your feet on the ground. Place one hand on top of your foot and interlace your toes with the other hand. Rotate your foot in a clockwise direction, holding each position for a few seconds before rotating in an anticlockwise direction. Repeat this motion 10-15 times on each foot. This exercise will help stretch and strengthen your toe muscles, which can become tight and uncomfortable when wearing high heels.
3. Toe spacers
Toe spacers can help keep your toes aligned and prevent them from becoming cramped and sore. To do this exercise, sit on a chair and place a sock between your toes. Spread your toes apart and hold for a few seconds before releasing. Repeat this motion for 10-15 times on each foot. This exercise will help stretch the muscles in your toes and provide relief from tightness and discomfort.
4. Toe extension
Toe extension exercises can help strengthen the muscles in your feet and prevent them from becoming weak or fatigued. To do this exercise, sit on a chair with your feet on the ground. Extend your toes outwards as far as you can and hold for a few seconds before releasing. Repeat this motion 10 times on each foot for two sets. This exercise will help stretch and strengthen the muscles in your toes and improve your overall foot flexibility.
5. Alternate heel raises
Alternate heel raises can help stretch your feet and provide relief from pain and discomfort. To do this exercise, stand with your feet shoulder-width apart and hold onto a sturdy object for support. Alternately raise each heel off the ground and hold for a few seconds before lowering. Repeat this motion for 10-15 times on each foot. This exercise will help stretch the muscles in your feet and provide relief from tightness and discomfort.
Dr Vora suggests that apart from these exercises one can prevent the damage by wearing wedges instead of platform heels or stilettos as your weight will be equally distributed then. And it will also be better if you wear shoes with heel length 2 inches or less, putting less pressure on your joints.
So the next time you slip on a pair of heels, remember to take care of your feet by incorporating these exercises into your routine!