I know I’m not the only one who feels sexy and confident wearing my high heels. But when you forget to bring backup flats and are forced to wear your pumps all day long, the pain will slowly (or quickly!) sink in.
Researchers found that squeezing your feet into heels day after day can place your ankles in an unnatural position, which compromises their range of motion, balance, and strength over time. So before you go out and buy that new pair of pumps you’ve been eyeing, try out these few exercises for more support and to keep your shoe game strong.
Stand on a stair step so that half of each foot is off the stair and your body weight is on the balls of your feet with them parallel to the floor. Focusing on your core for balance as you rise slowly up onto your toes, pause at the top of the move and squeeze your calves to rise as high as possible. To finish, slowly lower your heels to just below parallel to the floor.
Getting into a standing position, flex your feet and flex your toes off the floor balancing just on the balls of your heels. Walk forward for 30 to 60 seconds, then rest. This move is going to test your balance.
In the standing position, hold a barbell in the overhand position with your hands slightly wider than your shoulders. Keeping your chest lifted and your shoulders back and down, allow your hips to reach back as if you’re about to sit in a chair. Keep your arms in a dead hang, allow the bar to slide down your legs, and pause at the bottom with the weight plates hovering just above the ground. Finish by keeping your chest lifted, pushing into your heels, keeping your arms in a dead hang, and return to the starting position.