How to wear high heels without harm to health

Heels hurt muscles and joints of feet. Because of problems with muscles increases the risk of falls and injuries. Long-term effects are not better stop deformation, back pain, unhealthy gait.

Sammy Margo (Sammy Margo) of the British Royal Society of Physiotherapists see every day, is what brings Heels: bruises, ligament tears, blisters and bumps, injury knee and hip joints, problems with the spine. And fractures, of course, due to the fact that it was unable to keep his balance.

It is clear that not all are particularly dangerous and that the pins in the world in general much harmful. But in order to reduce the harm from the heels, help your feet.

1. Choose easy-heels

Not all necessarily heels hurt legs.

For example, if you have a 4-inch heel and 1 cm of height - platform heel is actually obtained 3-cm. And it's better than 4 centimeter pins.

Choose broad massive heels, where it is easier to keep your balance. In the right shoe heel hits the ground, and then the weight is transferred smoothly to stop pads.

2. change shoes

heeled shoes shorten the calf muscles and overtaxed. And on the other side of the lower leg muscles, by contrast, are stretched. Disturbed balance in the development of the muscles, and this increases the risk of injury.

Therefore, it is not necessary to wear heels every day. Like shoes or ballet flats on a completely flat sole: the feet get used to one position. It is best to alternate the shoes to keep your feet were not in the same position.

3. exercise

To preserve the health of the foot muscles, perform 3-4 times a small set of exercises per week. It is not necessary to allocate time specifically, most of the exercises can be easily integrated into everyday activities.

For example, it is useful to get up socks on the bottom rung of the ladder and lower heel. So stretch the muscles of the lower leg. In this position, pause for 10 seconds, then stand on your toes.

It is useful to recall the usual warm-up, which we did in gym class at school: walking on heels, on the outside and on the inside of the foot.

And when you're relaxing sitting, roll the foot bottle of water or a massage ball.

Actress and fan of a healthy lifestyle Gwyneth Paltrow has published a set of special exercises that help to relax from the heels.

Stretching the muscles of the foot

The first exercise helps against deformation Hammer fingers pinched nerves, cruise fracture and formation of bone nodules.

To begin, pull the right arm to the left leg and connect the fingers as if you were going to say hello to his own foot. The thumb at the same time will be free, while the other four are located between the toes. In this position, you need to stay on for 30 seconds. Then pull the toes downward, stretching the upper part of the foot for 5 seconds. Perform 10 repetitions.

Stretching the extensors of the foot

This exercise prevents pain in the calf muscles after heavy loads.

Get on your knees. Put under the feet roll of towels to pick up maximum brake pads are high. Slowly lower the hips to the feet, until you feel tension in the front of the foot and lower leg. Hold this position for 30 seconds. Repeat twice.

Stretching peroneal muscles

This exercise combats violation proportions in the development of leg muscles and feet, with the changes in the joints. For its implementation need a belt or rope that does not stretch.

Lie on your back, grasp the belt pads of the foot of the right leg. Lift the right leg straight, left, leave length on the floor. The fingers of the right leg, pull over and turn the foot inward. Strap keep your left hand. Try to pull the right foot, as if you want to touch the left shoulder toes. You should feel tension in the calves. Hold for 30 seconds.

Repeat twice for both legs.

stretching shin

It helps to prevent inflammation of the Achilles tendon, plantar fasciitis, and sprains.

Stand in a lunge position, hands on the wall. Left leg bent, right - pulled back. Gently rotate your right leg so that the sock looked inside. Keep your heels on the floor, put your weight on the right heel. Thighs should be parallel with the wall, the knee of the right leg - Direct. Hold this position for 30 seconds.

Then move the right foot closer to the wall, bending it at the knee. Make sure that the sock was still looking inward and the heel is not detached from the floor. Again, pause for 30 seconds.

Perform the same exercise on the other foot.

Stretching the thumb

Prevents inflammation of the tendons.

Place the thumb in a corner or on a ledge of the wall so that he looked up. The rest of the fingers and ball of the foot should rest on the floor. Lean on the wall is not only a fingertip, and most of its surface. Leg should be bent at the knee.

You need to stretch the muscle, which is called the flexor hallucis longus muscle. She comes from a finger across the foot and rises to the calf. This muscle works when we go up on your toes or get up on his heels, dance or jump.