How to Relieve & Cure High Heel Pain

 

As much as I adore my high heels, I must admit that I really don’t enjoy the agony of wearing them for longer than a few hours (sore feet = cranky Caroline!)  As this is a common grievance amongst heel-wearing women, I asked Mid West Physiotherapy Clinic to provide some high heel management guidelines that I could share with you.

Dangers of Wearing High Heels….

Wearing High Heels can lead to a myriad of musculoskeletal problems, which can be extremely painful (e.g. lower back pain, tendon damage in legs, cartilage problems in knees, deformation of the feet). Injuries from falls are not uncommon, many resulting in fractures, strains and sprains. Plus there’s the risk of corns, bunions, blisters and calluses to contend with.

Prevention is Better than Cure…

  • Choose footwear that fits you comfortably and correctly.
  • Minimise walking/standing in high heels for prolonged periods.
  • Give your feet a break by switching low-heeled shoes for a time.
  • Go barefoot when you can (say, around the house).
  • Choose footwear with a chunkier heel for extra support.
  • Wear cushioned inserts under the balls of your feet, such as Foot Consolers (available from Penneys) or Scholl’s Party Feet.
  • Do the daily exercises outlined below.

For Instant Pain Relief…

  • Switch to a lower heel or go barefoot, if you can.
  • Massage the soles of your feet.
  • If your feet are hot & swollen, apply ice to soothe & reduce the swelling.
  • If you experience persistent and/or unexplained pain, contact your GP or Chartered Physiotherapist as soon as possible.

3 Easy Exercises to Help Eradicate High Heel Pain…

Do each of these exercises once a day.

  1. Strengthen Your Arches:  Curl your toes towards your heel and hold for 10 seconds. Repeat 10 times.
  2. Strengthen Your Calf Muscles: Rise up on your tip-toes and hold for 5 seconds. Repeat 10 times.
  3. Stretch Your Calf Muscles:  Stand on the edge of a step, with your heels over the edge. Drop your heels as far as possible and hold for 30 seconds. Repeat this exercise with your knees straight and your knees slightly bent. Repeat 3 times each exercise. (Hold on to a secure object while doing this exercise to maintain balance.)

Physiotherapy Advice Courtesy Of…

MID WEST PHYSIOTHERAPY
Castletroy Park Medical Centre,
Castletroy,
Co. Limerick.
Tel: 061-201444
Web: www.midwestphysio.ie


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