Wear High Heels? Do These Stretches For Instant Relief
Whether you wear heels solely on special occasions or rock them every day, here are some stretches to offer your feet and calves a little relief from soreness or pain.
Related: How to Heal Cracked Heels
| Shin and Ankle Stretch
Stretch out your shins and the tops of your feet with this move.
- Sit down on a chair or bench. Bend your right leg, and place your right ankle on your left knee.
- Hold onto your right toes with your left hand, and gently press your right toes to the left, so your foot is in a pointing position. Press your foot forward into your hand to increase the stretch in the front of the foot and shin.
- Stay here for 10 to 15 seconds, and then switch sides.
| Towel Foot Stretch
Give the soles of your feet and your tight calves some love with this easy stretch using a towel.
- Sit on the floor with both legs straight out in front of you.
- Fold a hand towel in half, and hold on to either end with each hand. Hook the middle of the towel around the ball of your right flexed foot.
- Bend your elbows back and pull the towel toward your chest while keeping your right leg straight, but don’t jam the back of your knee into the floor. To increase the stretch in your calf, bend your right knee slightly.
- Hold here for 10 to 15 seconds, and then do this stretch with the left foot.
| Down Dog Calf Stretch
This offers a more intense calf stretch.
- Begin in Down Dog on your hands and feet. Walk your feet in a few inches so the soles of the feet are flat on the floor.
- Bend your right knee, and put weight into the left heel.
- Hold for 10 to 15 seconds, and then switch sides.
| Open Lizard
This lunge variation will target the outer ankles as well as open tight hips that can also be caused by wearing high heels.
- Come into a lunge position with your right knee forward.
- Lower your left knee to the floor, and rest your hands on the ground under your shoulders.
- Slowly lower your right knee to the right so you’re resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward to increase the stretch.
- Hold like this for 10 to 15 seconds, and then repeat on the left side.
| Flexed-Feet Wall Stretch
Having your calves constantly in the flexed position not only makes for tightness in the back of your lower legs, but it also shifts your posture, which can lead to lower-back pain. This stretch targets both of those areas.
- Stand about two feet in front of a wall. Place your hands on the wall in front of your shoulders.
- Walk them down the wall as you lean back, lifting the toes and shifting weight into the heels.
- Walk your hands as far down as you need to feel a nice stretch in the calves and lower back.
- Hold for 10 to 15 seconds.
| Quad and Toe Stretch
Although this stretch is meant to target the quads, it also offers a nice stretch for the soles of the feet and toes.
- Stand on your knees with the toes tucked, knees underneath the hips.
- Rest your hands about a foot or so behind you as you press your left knee toward the floor, feeling a stretch in the left thigh and toes.
- Hold for 10 to 15 seconds, then switch sides.