Cross Training for High Heels

Heels have long been a staple in many people's wardrobes. Beyond their aesthetic appeal, which includes the illusion of height, improved posture, and accentuated features, they are often associated with a professional appearance. However, there are a few downsides to wearing heels, apart from the inherent discomfort and difficulty in walking gracefully.

Heels tend to increase the arch in the wearer's lower back significantly, which can have significant drawbacks and strain the feet. Extensive research has linked heels to low back pain, injuries resulting from falls and sprains, as well as the development of bunions. Generally, the higher the heel, the greater the associated problems. Fortunately, there are several cross-training measures you can undertake to minimize the consequences of wearing heels.

Here are five tips if you find yourself needing to wear heels:

1. Take your shoes off whenever possible during the day.
2. "Cross train" with flats at home and on weekends.
3. Opt for the lowest heels possible, as higher heels tend to cause more issues.
4. Invest in the most comfortable shoes you can find, ensuring there is enough room for your toes.
5. Consider purchasing heels with a stable (larger) heel, as this can help prevent falls and reduce muscular fatigue in the ankle and foot, as advised by Podiatrist Emily Smith.

According to Emily Smith, a podiatrist, "Short of wearing a lower heel or wedge, the secret to improving high heel comfort is increasing the stability of the ankle." She further explains that ankle instability, often associated with fatigue and resulting in foot, ankle, and leg pain, along with a significant increase in forefoot pressure, typically causing burning pain in the ball of the foot, are the primary factors contributing to high heel discomfort.

In essence, the higher and narrower the heel, the more effort the key muscles must exert to stabilize the foot and ankle. When the primary stabilizing muscles become fatigued, secondary muscles overcompensate. However, once these muscles tire, they lose their ability to provide adequate stability, putting the wearer at risk of injury or prompting them to call for a cab.

As we consistently emphasize at our studio, those pesky "stabilizing muscles" once again prove to be crucial. Activating and maintaining the stability of your feet and ankles not only helps relieve foot pain but also improves overall body function.

To elevate the health of your feet to new heights, consider incorporating more reformer exercises into your routine. This will further strengthen and support your feet, ensuring a solid foundation for your body's well-being.

In alignment with our mission and vision, we strive to empower individuals to achieve optimal health and well-being by addressing the importance of proper footwear and providing guidance on how to mitigate the negative effects of wearing heels.

So You Want/Need to Wear Heels?  Time to Cross Train your Feet! 

Below are 4 Exercises will train your feet and ankle stabilizers and can be done anywhere!

1. Heel Raises:   10 - 30 reps 

• While barefoot, raise up onto the balls of the feet, keeping your weight predominately over the first and second toes (not letting the foot roll outwards).
• Hold this for 30 seconds, standing still or practicing walking around in this position.
• Descend back onto your heels and repeat the exercise until your legs start to burn. 

2. Soleus and Calf Stretch:  2 -3 reps

• Stretch your calf muscles well after doing the heel raise exercise above.  
• Stair Stretch:  Stand on a stair with the ball of the foot only on the stair.
• Lower your heels until you feel a stretch
• Hold for 30 seconds.

 No Time?  - Do these  “Under The Table foot Exercises” at work (or on a call). 

3. The Point and Flex:

Point:

• Start with your toes strongly flexed.  
• Point your foot until you feel a strong contraction in the muscles on the sole of the foot
• Hold the contraction for several seconds.
• This exercise will strengthen your plantar flexors and fascias

Flex:

• Pull your toes up toward your knees until you feel the muscles on the front of the leg working and a stretch in the back of your leg
• Hold this stretch for 10 seconds
• This will stretch and hydrate the muscles and fascias on the sole of the foot.
  Repeat this point flex sequence 10 - 30 times

4. Ankle Circles:

• Make circles with your foot 
• Make several circles in each direction

Article References:   (with apologies to APA or any other form....) 

Eur Spine J. 2015 Jun;24(6):1274-81. doi: 10.1007/s00586-015-3857-6. Epub 2015 Mar 10.

High-heeled-related alterations in the static sagittal profile of the spino-pelvic structure in young women.

Dai M1, Li X, Zhou X, Hu Y, Luo Q, Zhou S.

Author information

Abstract

PURPOSE:

Women wearing high-heeled shoes have been considered to be more characterizing beauty, self-assurance and elegance. However, while maintaining the body on this type of support base, women with increased heel height often complain that wearing high-heeled shoes causes them to experience low back pain. The aim of the present study was to morphologically assess the effect of high-heel use on the static sagittal profile of the spino-pelvic structure.

METHODS:

A total of 21 Chinese girls were recruited in this study, with informed written consent. For each participant, standing left lateral radiographs, including that of the spine and pelvis, were obtained in a standardized standing position under barefoot and high-heel use conditions. The radiographic assessments were performed to detect the changes in the spino-pelvic profile under barefoot and high-heel use conditions.

RESULTS:

The average lumbar lordosis (LL) was 54.3 ± 6.4º under the barefoot condition and increased to 65.2 ± 5.1º after high-heel use (P < 0.001), with a significant increase in the disc L5/S1 and disc L4/L5 tilt angles. Of the 21 participants, 15 (71.43 %) had an increased kyphosis value for thoracic kyphosis, and 6 (28.57 %) had a decreased value after high-heel use, with a significant increased mean kyphosis value of 3.4 ± 1.5º overall (P < 0.001). The sagittal vertical axis (SVA) was always positive and was worse after high-heel use (P = 0.012): 11.5 ± 8.7 mm under the barefoot condition and 29.8 ± 8.5 mm under the high-heel use condition. Bivariate correlation analysis showed that both ΔLL and ΔSVA were positively associated with the heel height of the shoes and were inversely associated with the age of the participants. Receiver operator characteristic analysis showed that a heel height >45.5 mm was strongly predictive of the loss of static sagittal balance of the spine during high-heel use (sensitivity 87.5 %, specificity 62.5 %, area under the curve: 0.773; P = 0.026).

CONCLUSIONS:

The present study revealed that wearing high-heeled shoes can lead to increased LL and an uneconomic body position. This finding may help explain why some women complain that wearing high-heeled shoes causes them to experience low back pain.

Comment in

• Letter to the Editor concerning "High-heeled-related alterations in the static sagittal profile of the spino-pelvic structure in young women" by Min Dai et al. [Eur Spine J (2015); DOI 10.1007/s00586-015-3857-6]. [Eur Spine J. 2015]
• Answer to the Letter to the Editor of Brent S. Russel concerning ''High-heeled-related alterations in the static sagittal profile of the spino-pelvic structure in young women'' by M. Dai, X. Li, X. Zhou, Y. Hu, Q. Luo, S. Zhou [Eur Spine J (2015); DOI 10.1007/s00586-015-3857-6]. [Eur Spine J. 2015]

PMID: 25753007 DOI: 10.1007/s00586-015-3857-6

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