In the words of Amy Winehouse, sometimes you’ve got to “rock your f*&# me pumps.” While wedges and pumps might look jaw-dropping, ever wonder what damage they are doing? Slipping into heels everyday, over time, causes untold damage to our feet and backs. But there is hope; I call it High Heel Lovers Rehab.
That small pinch of pain in your low back or slowly developing bunion might not bother you now, but a few years down the road you’ll be wishing you had switched to flats every once in a while.
The truth is you can have your cake and eat it too. You can click-clack down the street in your wooden wedges as long as you “do your homework” and take care of your body after you kick them off at the end of the day.
With a few simple adjustments to your posture, what I like to call high heel lovers rehab for your feet, you’ll be strutting your stuff without the negative side effects.
1.) Stretch Out: One of the reasons our legs and booty look so damn great when we wear heels is because the heel causes the calf and hamstring muscles on the back of the leg to work. The heel also jacks up the booty, causing more pressure on the low back. Overtime, tight hamstrings and an overextended low back can cause low back pain and tight hips putting undue stress on the spine. The simple solution is to stretch your hamstrings, low back, and calves with a fold over. Hold this stretch for at least 30 seconds and repeat every time you take off your heels.
2.) Swap For Flats: If you currently wear heels everyday, swap them for a cute pair of flats every other day. Or better yet, save the heels for going out at night only. If you have to wear them at work, slip on more comfortable and supportive shoes to and from the office.
3.) Strengthen Your Core: Part of healthy heel wearing has to do with how you hold your posture while they are on. The tendency is to sit or rest in the low back with hyperextended knees, a swayed back look. Combat this while you stand and walk in heels by pulling in the low abdominals. Stand as straight and tall as you can and watch what your belly does. Does it just hang out over you jeans or are you actively trying to stand up tall and support the low back with your core? Strengthen your abdominals with the plethora of ab exercises out there. To target the low abs try this one
5.) Watch Your Alignment: When you are walking in your favorite pumps do your ankles wobble or roll in? Take note of how your ankle and foot are aligned. Ideally your ankle is not rolling in or out of the shoe. You want your knee cap to line up with your ankle, which should line up with the middle of your foot. Check out how you weight bare as well. Are you carrying all your weight on the ball of the foot? Weight bearing on the ball of the foot will cause the bones of the foot to move/grow to carry the weight (a bunion). Try to even out the weight distribution to both sides of the foot.
