Wearing high heels is often an expectation in the corporate field and other careers the like. For this reason, we have decided to provide 5 ways in which you can address the challenges and problems that come with wearing high heels on a daily basis. We understand that wearing high heels on a regular basis is not something that you can simply “stop doing”. Hence, our decision to focus on strengthening and conditioning your lower limb (from the hips down) for the demanding environment it is put through on a day-to-day basis. If you can’t change it, adapt to it!
How does your body react to heels?
Before we delve into the details, it’s important that we understand how high heels effect the body and why these specific tips are being suggested. Using the image bellow as a guide, we’ll start at the feet.
Now that we understand the background, we can get to the crunch of it all!
Before we delve into the details, it’s important that we understand how high heels effect the body and why these specific tips are being suggested. Using the image bellow as a guide, we’ll start at the feet.
- As you can see, the toes are almost forced into a right angle. We refer to this as “dorsiflexion”. This can result in an uneven pull at the toes and eventually lead to clawed/hammer toes.
- Moving up to the calf muscle, two things are noted. The calf muscle is undoubtedly under tension. This is that tight muscle pain you get behind and bellow the knee (most if not all of you felt that as you read it). Second, the achilles tendon is shortened (view additional illustration).
- Coming up to the hips and lower back there is an obvious anterior tilt and excessive anterior curvature in the spine (curving towards the belly). This is what gives you the “booty” and “brings all the boys to the yard”. Although it looks attractive, your body detests it! In this position your core isn’t activated and your lower back is weakened with every step. If your lower back is in pain, this may be part of the cause behind it.
Now that we understand the background, we can get to the crunch of it all!
Tip #1: Reverse the effects of high heels at the foundation. Daily.
Lets start at the foundation, your feet! In an attempt to reverse the effects of your wonderful heels, we will start with a simple and effective way to release all those knotted, tight muscles and joints. Simply purchase a lacrosse ball from your local fitness store or alternatively, you can click here to purchase them from Wodlife. With that done, just roll the bottom of your feet and don’t be afraid to push through the pain and get into it (as demonstrated in the video bellow).
Lets start at the foundation, your feet! In an attempt to reverse the effects of your wonderful heels, we will start with a simple and effective way to release all those knotted, tight muscles and joints. Simply purchase a lacrosse ball from your local fitness store or alternatively, you can click here to purchase them from Wodlife. With that done, just roll the bottom of your feet and don’t be afraid to push through the pain and get into it (as demonstrated in the video bellow).
Tip #2: Lengthen the Achilles and loosen up the calf muscles. 30 seconds, 3-4 x daily.
The calf muscle consists of two muscles, the gastrocnemius and the soleus (see image bellow). In order to effectively lengthen your Achilles, BOTH muscles should be addressed. For this reason, two separate stretches are necessary (one with your knee flexed and the second with your knee extended). This stretch is to be held for 30 seconds and repeated 3-4 times daily.
Make sure your:
The stretch is demonstrated in the video bellow.
The calf muscle consists of two muscles, the gastrocnemius and the soleus (see image bellow). In order to effectively lengthen your Achilles, BOTH muscles should be addressed. For this reason, two separate stretches are necessary (one with your knee flexed and the second with your knee extended). This stretch is to be held for 30 seconds and repeated 3-4 times daily.
Make sure your:
- Feet are both straight and your knees are passing directly over the midline of your foot
- Your feet are flat on the ground without your heel lifting off the ground
The stretch is demonstrated in the video bellow.
Tip #3: Hip flexor stretch. 30 seconds, 3-4 x daily.
That curvature through your lower back that “brings all the boys to the yard” needs to be addressed. This is one way to address those tight hip flexors (illiopsoas muscle group). The stretch is demonstrated in the video bellow.
That curvature through your lower back that “brings all the boys to the yard” needs to be addressed. This is one way to address those tight hip flexors (illiopsoas muscle group). The stretch is demonstrated in the video bellow.
Tip #4: Strengthen those glutes and hamstrings for additional pelvic stability. 12 reps, 3-4 x daily.
As noted earlier, your gluteus maximus (the booty muscle) is inactive when wearing heels. Weak glutes and tight hip flexors go hand in hand, both need to be addressed to maintain stability. This exercise is a single leg bridge and the further your heel is from your backside, the more your hamstrings will be activated. This exercise is great because is has the potential to strengthening both hamstrings and glutes simultaneously, depending on your form. This strengthening exercise is demonstrated in the video bellow.
As noted earlier, your gluteus maximus (the booty muscle) is inactive when wearing heels. Weak glutes and tight hip flexors go hand in hand, both need to be addressed to maintain stability. This exercise is a single leg bridge and the further your heel is from your backside, the more your hamstrings will be activated. This exercise is great because is has the potential to strengthening both hamstrings and glutes simultaneously, depending on your form. This strengthening exercise is demonstrated in the video bellow.
Tip #5: Target the glutes even more and stabilise that knee! 12 reps, 3-4 x daily.
The single limb step down is used to target your glutes and Vastus Medialis Obliques (A.K.A. the VMO). The VMO is that tear drop muscle on the inside of your quads and it provides stability to the knee. Walking on heels all day can fatigue that muscle and that’s why we condition it to put up with the demand. Make sure your:
The single limb step down is used to target your glutes and Vastus Medialis Obliques (A.K.A. the VMO). The VMO is that tear drop muscle on the inside of your quads and it provides stability to the knee. Walking on heels all day can fatigue that muscle and that’s why we condition it to put up with the demand. Make sure your:
- Feet are straight and your knee is passing directly through the midline of your foot
- Heels are lifting off the ground
That’s a wrap! Be sure to maintain form and check all the details before going ahead and doing it. If it helps record yourself doing the exercises or have a friend assess your form.
If you have any enquiries or would like to know more, you can contact us or simply make an online booking.
By Ashraf Kodsy
If you have any enquiries or would like to know more, you can contact us or simply make an online booking.
By Ashraf Kodsy
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