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Andrea Metcalf

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My Aching Feet -- Avoiding Foot Pain From High Heels

Posted: 11/11/2010 12:18 pm

What women doesn't love the way her legs look in a dress with a great pair of high heels? It creates a longer line, great calve's curve and sleek appearance. With the holiday season creeping in, there will be more parties, galas and long work days with your feet balancing on the most adorned shoes. Although some women will wear flats or sneakers to and from events, the fact remains we are still wearing our heels.

A survey conducted by the American Podiatric Medical Association showed some 42% of women admitted they'd wear a shoe they liked even if it gave them discomfort; 73% admitted already having a shoe-related foot issue.

So what's a girl to do? Give up her Jimmy C's or Christian's and wear calf-flattening shoes? I myself being in the fitness industry for almost 30 years have made the switch to office heels "clackers" as they say in the movie The Devil Wears Prada, and found three simple steps to help avoid foot pain.

1. Self massage: Use a golf ball or tennis ball each night before your go to bed. Stand on one leg and put your foot on top of the ball. Roll the ball with slight pressure under the ball of your foot massaging the plantar tendon. Small circle motions that lead up under the heel. Roll the ball under each foot for about 30-60 seconds.

2. Toe Pulls: Before you go to bed, lie on your back and pull your toes towards your shins with legs extended. Do not point your toes but flex your entire foot. Perform 20 repetitions with toes pointing towards the ceiling, another 20 with toes pointing outward and last 20 with toes turned inward.

3. Heel Walk: Each morning on your way from the bed to the bath and back to your room, lift your toes off the floor while you walk. This simple shin strengthening exercise helps stretch the calf muscles that become tight from wearing high heels.

 

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