How to relieve foot pain from wearing high heels

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Yes there are compelling reasons to wear high heels. However, if you are wearing high heels every day, especially 4 inch heels and above, it may create some problems as well. One of such problems is foot pain. Here we are discussing how we can relieve foot pain after you have worn the high heels all day long.

High Heels

1      Sit on bed and pull back toes

Sit in your bed with your legs stretched forward. Then use your hands to gently pull back toes until stretch is felt throughout the bottom of the foot. Hold for 30 seconds. Repeat this 3-5 times on each foot.

Alternatively, you can do this stretching exercise without sitting as well. You can press the ball of your foot against the wall until a stretch is felt at the bottom of your foot.

This stretch helps elongate the plantar fascia muscle that runs along the bottom of your foot. It’s job is to maintain the natural arch of your foot.

Also read: How High-Heels can boost your career growth

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2      Stand leaning forward to a wall and stretch the calf muscle

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Stand facing the wall and place one foot behind you. Keep your back foot facing forward and your knee straight, then lean in towards the wall until a good stretch is felt in the back of your lower leg.

Hold for 30 seconds. Repeat the same for 3-5 times on each leg.

Also read: Brief guide to choose ‘foot-friendly’ high heels

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3      Do exercise no. 2 by slightly bending the back knee

Stand facing the wall and place one foot behind you. Keep your back foot facing forward and your back knee slightly bending but keeping the heel still on the floor, then lean in towards the wall until a good stretch is felt in the back of your lower leg. This will stretch the deeper calf muscle.

Hold for 30 seconds. Repeat the same for 3-5 times on each leg.

The second and third exercises stretch the gastrocnemius and soleus muscles in your calf. When you wear high heels, these muscles remain in  shortened state, so it’s important to stretch them.

Also read: How to be more comfortable in High Heels

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4     Scrunch up a towel using toes

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Sit in a chair and place a towel under your foot. Then use your toes to scrunch up the towel, pulling it closer to you. Keep on pulling it until you reach the end of the towel.

Repeat this 4-5 times on each foot.

This exercise strengthen the muscles that hold up the arch in your foot. If they are weak, your arch may come down, causing pain under your foot.

Also read: How to walk properly in high heels

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5      Use a tennis ball to massage the bottom of your foot

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Place a tennis ball under your foot. Gently press your foot down on it until it is mildly uncomfortable and then move your foot forward and backward slowly, massaging your foot from your heel to toes.

Do it for 1 minute on each foot in the beginning. You may try to work your way up to 2-3 minutes per foot eventually.

This massage (even though it may not feel that good when you do it) actually helps to stretch the plantar fascia muscle. This stretch is great for you, especially if you are already suffering from plantar fasciitis.

Alternatively you may even freeze a water bottle and use it to perform the same movement to ease pain.




Looking good doesn’t need to be painful. By following the above mentioned stretching exercises, you are on your way to healthy and happy feet.

And your feet deserve to be happy since they carry you around all the time!

Also read: 25 types of High Heels

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