Many ladies believe that a pair of high heel shoes will give them a world-wide ovation. However, this is far from healthy lifestyle. There are a couple of tips on how to properly wear high heels without eventually having to throw them into the wastebasket.
What’s wrong with high heels?
Wearing this kind of shoes is an ordeal for foot joints and muscles. Constant muscle strain increases the risk of a tumble and serious traumas – fractures, torn ligaments, knee- and hip joint injuries, etc. Long-term consequences are just as grave: deformities, back pain, wobbly gait.
However, if you address the issue properly, things will be much less dramatic. Not all high heels are bad!
Choose the most comfortable shoes
Please, choose a pair of shoes that fits you perfectly. If they are too narrow, there is a high risk of callouses and overstrain. If they are too wide, your heel will move around while walking and give you a lot of inconvenience and pain. When shopping for high-heeled shoes, please, measure the length and width of your foot. Do not rely on shoe size alone. In a business like this, it is comfort, not figures, that counts!
Do not choose extremely high heels. They will give you pain under the ball of your feet. The higher the heel is, the more pressure your foot, knee, and hip joints have to withstand.
It is advisable to choose shoes with strong and thick heels for better balance. This will reduce strain on the joints and muscles of your feet and legs.
If you find it hard to part with your favorite high heels and are ready to sacrifice a fraction of comfort to good looks, take breaks from time to time. High heels cause your rear calf muscles to shrink, and front muscles, vice versa, to stretch. This results in imbalance between the two muscle groups and increases the risk of traumas. For this reason, it is highly advisable to give your feet a day off and switch to low-heel shoes for a while.
There is a system of exercises, which you can carry out three to four times a week and seamlessly integrate them into your routine.
- Alternately stand on your heels and tiptoes. Do the trick ten times, take a little break and go for another session. Three sessions will be ok.
- Walk on different parts of your feet: heels, tiptoes, outer and inner edges of your heels. Thus, you will get all groups of muscles to work and help them regain balance.
- Sit down, put a boll or a bottle under your feet, and roll it around.
- Stretch out your right arm toward the toes of your left foot and clamp the fingers between the toes (the thumb should remain free). Hold this position for 30 seconds. Then pull the toes down to stretch the upper foot. The movement should take 5 seconds. Repeat the exercise 10 times. This exercise is helpful in dealing with hammertoe deformity, march fracture, pinched nerves, and bone overgrowth.
- Train your foot extensor muscles. Kneel down and put a rolled towel under your feet, keeping your heels up. Move slowly to sit down on your feet until you feel muscles in your feet and shanks stretch. Hold this position for 30 seconds. Repeat the exercise twice.
These exercises will help you take the edge off the strain, which your feet and legs experience when you wear high heels. Please, follow all recommendations described in this article and do the exercises properly.