Heels may look good, but the pain they can cause is undeniable. High heels can cause a range of foot problems like plantar fasciitis, tendinitis, and even stress fractures.

Thankfully, there are steps you can take to minimize the pain associated with heels. One of the best things you can do is exercise your feet to strengthen them, keep them flexible, and reduce the chances of injury. Here are some of the best restorative foot exercises that every heel-wearer should know.

The Calf Raise

The calf raise is a great exercise for strengthening the muscles in your calf and foot. To do this exercise, stand with your feet shoulder-width apart.

Then, rise up onto the balls of your feet and hold for a few seconds before lowering yourself back down. Repeat this exercise for 3 sets of 10 repetitions.

The Toe Box Stretch

This next exercise is great for stretching the toes and the ball of the foot. Start by sitting in a chair with your feet flat on the floor. Gently lift the toes on one foot, trying to separate them as widely as possible. Hold for 10 seconds, then relax.

Repeat this exercise 5-10 times on each foot.

The Achilles Stretch

The Achilles tendon can become tight and stiff from wearing high heels. This stretch can help alleviate that tightness. Stand facing a wall and place the ball of your foot against it.

Lean forward, keeping your heel on the floor, until you feel a stretch in your calf. Hold for 10 seconds, then relax. Repeat this stretch 5-10 times on each foot.

Marble Pickups

This exercise is a fun way to strengthen the muscles in your toes and the arch of your foot. Start by sitting in a chair with a small bowl or bucket of marbles on the floor in front of you.

Using only your toes, pick up one marble at a time and place it in a separate bowl. Repeat until all the marbles have been moved from the first bowl to the second. Then, switch feet and repeat the exercise.

The Tennis Ball Roll

This is a simple exercise, but it’s great for massaging and increasing circulation in your feet. Start by sitting in a chair with a tennis ball under your foot.

Roll the tennis ball back and forth under your foot, applying as much pressure as comfortable. Repeat with the other foot.

The Ankle Roll

This exercise is great for loosening up the ankle joint, which can become stiff from wearing high heels. Start by sitting in a chair with your feet flat on the floor.

Gently rotate your ankles in a circular motion, trying to make the biggest circles possible. Rotate in one direction for 10 circles, then switch and rotate in the opposite direction for another 10 circles.

The Toe Spread

This exercise is a great way to increase the flexibility of your toes. Start by sitting in a chair with your feet flat on the floor. Gently spread your toes apart as wide as possible, trying to separate them from each other. Hold for 10 seconds, then relax.

Repeat this exercise 5-10 times on each foot.

The Heel Lift

This exercise is great for strengthening the muscles in the balls of the feet and the arches. Start by standing on a step or block with just the balls of your feet on the step.

Slowly lift your heels up as high as you can, then lower them back down below the step level. Repeat this exercise for 3 sets of 10 repetitions.

The Toe Curl

This exercise is great for strengthening the muscles in your toes. Start by sitting in a chair with both feet flat on the floor. Gently curl your toes under your feet, trying to touch the tips of your toes to the bottom of your foot.

Hold for 10 seconds, then release. Repeat for 5-10 repetitions on each foot.

The Arch Stretch

This exercise is great for stretching the muscles in your arches. Start by standing with one foot on a stair or a block. Let your heel hang off the edge of the stair or block, then slowly lower it down until you feel a stretch in the arch of your foot.

Hold for 10 seconds, then lift your heel back up. Repeat for 5-10 repetitions on each foot.

Conclusion

High heels can cause a range of pain and discomfort, but thankfully there are steps you can take to reduce that pain.

These restorative foot exercises are a great way to strengthen and stretch your feet, preventing injury and improving overall foot health. Make sure to incorporate these exercises into your regular routine to keep your feet happy and healthy.