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Heartland Foot and Ankle Associates
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Toll Free 866-274-0285
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High Heels are a Pain...

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I’m a huge fan of high heels. They make your legs look slim, give you that super model height, and who doesn’t love a extra bit of glitter and sparkle when they’re going out? But, if you’re anything like me, you know that your feet are going to be hurting after the first 10 minutes of going out on the town and will bring along an extra pair of stylish flats or sandals to swap them out with, then repeating that process over and over during the course of the night.  This process may help relieve the high heel pain temporarily, but switching back and forth can actually cause more harm than good.

The Achilles tendon is the largest and strongest tendon in the body and attaches the calf muscles to the heel bone.  This tendon can become inflamed by switching back and forth from flats to high heels.  When the Achilles tendon becomes inflamed and irritated that is called Achilles tendonitis and can cause a lot of pain, and if left untreated may even lead to a rupture in the tendon!

Now you won’t need to go to extreme lengths to ease pain and inflammation of the Achilles tendon like Victoria Beckham and Kelly Brook have with injections to the pads of the feet.  Instead, there are few easy exercises that you can perform to help ease pain and inflammation.

Wall Stretch
1. Stand and lean against a wall with one foot in front of the other.  The front leg/knee will be locked and the other bent.  At this time, lean forward and you will feel a pull in your calf muscles.
2. Hold the stretch for 15 seconds & alternate which leg is in front.
3. Relax for 15 seconds & do 10 REPS per leg.
4. Repeat this exercise 2-3 times a day.

Stairs Stretch
1.  While standing on the stairs face "UP" and hold on to the banister.
2.  Slowly let your heels fall down to the step below, stretching your calf muscles (you will feel a pull in your calf muscles).
3.  Relax for 15 seconds & do 10 REPS total (both legs at the same time)
4.  Repeat this exercises 2-3 times a day.


Toes to Your Nose
1. While seated, point/bend your toes and front of your foot up towards your face.  You may use a towel or stretching band wrapped around your foot for a stronger stretch. You will feel a stretch both in your calf muscles and the bottom of your feet.
2. Hold this position for 15 seconds.
3. Alternate doing this with the opposite foot; perform the stretch 10 times per foot.
4. Perform this exercise 2- 3 times a day.

Stretching regularly will help with the pain and inflammation.  Also, make sure that if you are sporting a pair of flats that they’re supporting your foot and arch and can pass the ‘twist test’.  Check out the ‘What is a Good shoe?’ blog to find out how to perform the twist test on your shoes.


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