All fashion considerations aside, wearers of high heels know how painful the experience can be after only a short period of wear. Unsurprisingly, long-term wear of high heels and other similar footwear can lead to postural changes in your body, which can in turn result in lower back pain, metatarsalgia, plantar fasciitis, knee and ankle pain, and calf strains.
The structure of high-heeled shoes raises the arch of the foot off of the ground, therefore eliminating the plantar fascia’s capability to act as a shock absorber and placing the ankle in an unsafe, unstable position.
Whether you’re looking for pain relief after a long night out or have suffered from foot or ankle pain for many years, there are many ways to help ease the pain and help return your body’s posture to a more beneficial and healthy alignment. Here are a few:
1. Preventative Exercise
By strengthening the muscle groups in your lower body, you can offset the day-after pain of wearing high heels and prevent injuries from occurring. Calf raises help strengthen the arches in your feet, step stretches for your Achilles and calf, and toe spreads and squeezes for your arch supports will help your body quickly recover from foot injuries and pain.
2. Regular Stretches for Relief
Foam rollers, calf stretches, and seated stretch exercises can help keep your body loose and ease your day-to-day pain with just a few minutes of daily stretches. Healthline has a great resource that demonstrates stretches to ease plantar fasciitis pain along with visual aides to help you practice.
It’s not always the most comfortable form of injury treatment, but it’s one of the most effective. For joint inflammation and pain, you can incorporate icing into your treatment regiment. Using a frozen water bottle as a substitute for the aforementioned foam roller, you can both stretch and ice your arches at the same time to stay loose.
4. Massage Treatment
Depending on the severity of your pain, you may benefit from regular massage treatments for your lower body pain and misalignments. Studies have shown that even ten minutes of deep tissue massage can relieve plantar fasciitis and other lower body afflictions without the need for medication or invasive procedures. Of course, everyone’s body responds differently to treatments and injuries alike, so consulting with an athletic physician, trainer, or massage therapist before beginning treatment is advised.
To help reduce your pain due to plantar fasciitis, arthritis, or high ankle and knee injuries, contact Velo Sports Rehab in Bellevue, Washington. Our trained sports medicine professionals can devise a treatment regiment based on your body’s strengths and weaknesses and help you recover from injury in a safe and healthy way. Call our offices today or click here to make an appointment.
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