High heels are a staple in many women’s wardrobes. They can elevate the outfits. make you feel confident and even help you look taller. However, the discomfort and pain that often accompanies wearing high heels can sometimes outweigh it. in fact High heels that don’t fit or are too high can damage your feet in the long term. including joint pain, blisters, calluses, and even plantar fasciitis Let’s see some exercises to relieve foot pain after wearing high heels.
Luckily, there are exercises you can do to help alleviate the discomfort caused by wearing high heels and prevent long-term foot damage caused by wearing heels. Here are 5 exercises recommended by Dr. Manat. Nat Wara, a famous orthopedic surgeon, can easily do it yourself at home.
How to relieve foot pain after wearing heels?
1. Foot-ball muscle release
Rolling a ball under your feet can help alleviate pain and discomfort. in this exercise Place a small ball (such as a tennis ball or golf ball) under your paw. Roll the ball back and forth slowly. from heel to toe Repeat this movement 20 times on each foot. This exercise releases tension in the foot muscles and provides a massage-like effect that can be soothing and relaxing.
Also Read: Night Foot Massage: Know Why Women Need It
2. Toes spread together.
This exercise involves coordinating toes with fingers and rotating the feet. in this exercise Sit in a chair with your feet on the floor. Place one hand on your foot and interlock your toes with the other. Turn your feet in a clockwise direction. Hold each position for a few seconds before turning counter-clockwise. Repeat this movement 10-15 times on each foot. This exercise will help stretch and strengthen your toe muscles. This can be tight and uncomfortable when wearing high heels.
3. Toe Spacer
A toe support can help keep your toes in alignment and prevent cramping and soreness. in this exercise Sit in a chair and put a sock between your toes. Hold your toes apart for a few seconds before releasing. Repeat this movement 10-15 times on each foot. This exercise will help stretch the muscles in your toes and relieve stiffness and discomfort.
4. Toe Extension
Toe stretching exercises can help strengthen your foot muscles and prevent muscle weakness or fatigue. in this exercise Sit in a chair with your feet on the floor. Extend your toes as far as you can. Hold for a few seconds before releasing. Repeat this movement 10 times on each foot for 2 sets. This exercise helps stretch and strengthen the muscles in your toes. and increase overall foot flexibility.
5. Raise the heel of the other foot.
Raising the other heel can help straighten your foot and relieve pain and discomfort. To do this exercise Stand with your feet shoulder-width apart. and hold a strong object for support Alternatively, lift each heel off the floor and hold for a few seconds before lowering. Repeat this movement 10-15 times on each foot. This exercise will help stretch the muscles in your feet and relieve stiffness and discomfort.
Dr. Vora suggests that in addition to these exercises, We can prevent damage by wearing loafers instead of platform shoes or stilettos. because your weight is evenly distributed It’s also better if you wear shoes with heels no longer than 2 inches, which put less pressure on your joints.
So the next time you wear heels Don’t forget to take care of your feet by incorporating these exercises into your daily routine!
