The High Heel Workout

When we wear high heels regularly it makes permanent changes to our muscles and tendons.  The calf muscle and Achilles tendon get shorter.  Tight, short muscles and tendons can impact the rest of our body in negative ways, so it’s important to incorporate a few moves if you love your high heels and want to keep them in your wardrobe rotation.

Think STAND (Stretch, Tone, Ankle, Nourish, Doggie)

1.Calf Stretch:

You can do the calf stretch in so many ways.  You can face a wall and step one foot back pushing down into your back heel.  You can stretch your calves using a BOSU or a flex band.  You can use a set of stairs and let your heel hang off the bottom.  You can also use a half-foam roller and place the ball of your foot on the top.  Heels stay on the floor.  As you gain flexibility you can creep the foot that isn’t on the foam roller forward.

2.Tone Shins

We don’t think about our shins much when we exercise (unless, of course, they hurt), but keeping the shins strong can help combat the tightening of the claves.

Lean against a wall.  Walk your feet about 1 foot forward and then try to lift both balls of the feet as high as you can into the air, putting all your weight in your heels.

3.Ankle Mobility & Foot Mobility

Basically, you just want movement at your ankles.  Circle the ankles.  Point and flex the feet. Rock to the outside and inside edge of your foot (keeping the big toe knuckle down).  Keep your knees pointing forward and rotate your feet out (like you are duck-footed) and then in (like you are pigeon-toed).  Come up onto the balls of your feet (with equal weight across the whole ball).

4.Nourish Your Feet

Use your hands or a flex band to wiggle the ball of your foot and try to maintain as much mobility there as possible.  It may not feel like a lot, but wearing heels puts a lot of pressure there, so you just want to give that area some love.

5.Doggie on a Hydrant

Walking on heels forces your hips into a hip sway that isn’t necessary during normal walking. To make sure your hips stay strong, do some hydrants (picture a dog peeing on a hydrant) or clams regularly.

Finally, consider…

6.Walking Barefoot at Home

Walking barefoot isn’t for everyone.  And you should not go cold turkey.  Meaning if you haven’t been walking around barefoot, start with very small bursts (like 5 minutes) and see how it goes.  Make sure the area you are walking is safe.  But spending some time sans shoes helps mobilize the muscles of the foot and lower leg more so they generally stay stronger.

You’ll also get more out of all the moves above if you do them barefoot (except the Shin Strengthener. Doing that barefoot can be tender on the heel).