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30 Exercises to Give Your Feet a Rest After Wearing Heels

Wearing high heels often can cause severe pain and discomfort in your foot. To ease the tension and pressure in your feet following 30 exercises can give your feet a much-needed break from the high-heels. Stretching, massaging and yoga exercises can ease the tension, improve flexibility, and increase strength in your feet by douglasboyd
Estimated reading time: 5 min 38 sec
30 Exercises to Give Your Feet a Rest After Wearing Heels

High heels might look fashionable and attractive, but they can cause a considerable amount of pain to your feet, ankle, and toes.

Wearing heels for a prolonged period might result in swelling in the feet, heel spurs, corns, blisters, plantar fasciitis, and other foot issues. Therefore, it is essential to give your feet a break after wearing heels. In this article, we will explore 30 exercises that would help ease the pain and discomfort in your feet after wearing heels.

Stretching exercises

Stretching exercises can help ease the tension and pressure in your feet after wearing heels. Here are ten stretching exercises you can follow:.

  1. Toes stretch: Sit on the floor with your legs straight. Curl and uncurl your toes for a few times. Then, spread your toes wide apart and hold for ten seconds. Repeat five times.
  2. Calf stretch: Stand about three feet away from a wall and place your hands on the wall. Keep one foot forward, and the other leg back with knees slightly bent. Press the back heel down towards the floor and hold for ten seconds. Switch legs and repeat five times.
  3. Ankle stretch: Sit on the floor with your legs straight out in front of you. Wrap a towel around your toes and gently pull it towards you. Hold for ten seconds and repeat five times.
  4. Toe point and flex: Sit on the floor with your legs straight out in front of you. Point your toes and hold for five seconds. Then, flex your feet and hold for five seconds. Repeat ten times.
  5. Big toe stretch: Sit on the floor with your legs straight out in front of you. Place a thick rubber band around your big toes. Gently pull the rubber band towards you and hold for ten seconds. Repeat five times.
  6. Foot roll: Sit on the floor with your legs straight out in front of you. Place a golf ball or tennis ball under your foot. Roll the ball back and forth from the heel to toes. Repeat for a minute and switch feet.
  7. Heel cord stretch: Stand facing a wall with your hands against the wall. Keep one leg back with the heel on the floor. Lean forward slowly until you feel a stretch on your calf. Hold for ten seconds and repeat five times.
  8. Ankle alphabet: Sit on a chair with your feet hovering the ground. Draw the alphabets with your toes in the air. Repeat ten times clockwise and anticlockwise.
  9. Plantar Fascia stretch: Sit on a small bench or chair with one leg crossed over the opposite knee. Grab your toes and pull them towards you until you feel a stretch on the bottom of your foot. Hold for ten seconds and repeat five times.
  10. Seated leg stretch: Sit on the floor with one leg straight out in front of you and the other bent towards your chest. Gently reach towards your toes on the outstretched leg until you feel a stretch in your calf. Hold for ten seconds and switch legs. Repeat five times.

Massage exercises

A foot massage can alleviate pain and calm your mind. Here are ten massage exercises you can try:.

Related Article The Ultimate Heel-Wearers Guide: Restorative Foot Exercises The Ultimate Heel-Wearers Guide: Restorative Foot Exercises

  1. Foot reflection: Rub the bottom of your foot with a warm, wet cloth. Use your fingers to massage the arch and base of your foot.
  2. Lotion massage: Apply lotion or cream on your feet and massage it in using circular motions.
  3. Toe circles: Hold your foot with both hands and rotate your big toe in a circular motion. Repeat ten times and switch to the other toe.
  4. Thumb pressure: Apply pressure on the bottom of your foot using your thumb. Press down and hold for a few seconds. Move to another point and repeat.
  5. Arch press: Roll a tennis ball or golf ball under your arch, using as much pressure as you can bear.
  6. Ice massage: Fill a bucket with ice water and soak your feet for ten minutes. Remove your feet and dry them with a towel. Rub your feet with an ice cube for five minutes.
  7. Foot cradle: Hold your foot in your hands and gently squeeze it with your fingers. Use your thumbs to press down in the arch of your foot.
  8. Kneading: Rub your foot over a tennis ball in a circular motion. Press down on tender points on the bottom of your foot.
  9. Heel massage: Apply lotion to your heel and massage it using your thumbs or knuckles.
  10. Ankle massage: Rub your ankle in a circular motion. Squeeze your calf muscle and run your fingers over your shin bone.

Yoga exercises

Yoga exercises can improve your foot flexibility, balance, and strength. Here are ten yoga exercises you can follow:.

  1. Mountain pose: Stand straight with your feet hip-distance apart. Press your toes down towards the mat and lift your arches.
  2. Triangle pose: Stand straight with your feet wide apart. Turn your right foot out and bend your right knee. Stretch your right hand up and your left hand down. Gaze at your right hand.
  3. Downward dog: Stand straight and bend forward. Place your palms flat on the floor and stretch your legs out behind you. Push your heels down towards the floor.
  4. Bridge pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips and push them up towards the ceiling.
  5. Tree pose: Stand straight with your feet hip-width apart. Lift your left leg and place the foot on the inside of your right thigh. Balance for ten seconds and switch sides.
  6. Chair pose: Stand straight with your feet hip-width apart. Bend your knees and lower your hips as if you are sitting on a chair.
  7. Warrior II pose: Stand sideways with your left foot forward and your right foot back. Bend your left knee and stretch your left hand forward. Keep your right hand at your waist level.
  8. Half-moon pose: Stand with your feet together. Lift your left leg and move it to the side. Stretch your left hand to the left and your right hand to the sky.
  9. Lizard pose: Bend forward and place your hands on the mat. Move your left foot to the outside of your left hand. Lift your chest and stretch your left leg.
  10. Pigeon pose: Sit on the mat with your left leg forward and your right leg back. Lift your chest and bend forward, placing your hands on the mat for support.

Conclusion

Wearing heels can cause discomfort and pain in your feet and ankle. However, these 30 exercises can give your feet a much-needed break from the high heels.

Stretching, massaging, and yoga exercises can ease the tension, improve flexibility, and increase strength in your feet. Remember to take care of your feet to avoid foot problems in the future.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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