Keep Wearin' Those Jimmy Choo's!
I love wearing heels. They’re sexy, fun and stylish. Being a trainer, however, I have the luxury of sporting sneakers every day. The last time I wore heels for an extended period of time was during my wedding weekend. I rocked 4-inch heels to every single event, four days in a row. The pain was excruciatingly memorable…everything hurt from the bottoms of my feet to my knees, hips, low back and neck. Needless to say, the first purchase on our honeymoon was a pair of comfortable flats that I wore with everything. I tried, I really did, to put on my beloved Jimmy Choo’s, but fashion took a backseat to function.
Wearing heels every day can wreak havoc on a woman’s body. When the foot is in a constant state of plantar flexion (pointed), it throws off the body’s center of gravity and posture, leading to tightness in calves, hamstrings and the low back. Weaknesses and muscle imbalances proceed, leading to joint instability and painful injuries, like:
- plantar fascitis
- ankle sprains and chronic ankle instability
- shin splints (medial tibial stress syndrome)
- IT Band tendonitis (runner’s knee)
- low back pain
- lordosis (sway back)
Look. I’m not saying to toss out your heels…but a bit of preventative maintenance goes a long way in staving off the above ails. I share with you some simple things you can do twice a week to prevent injury and chronic pain.
- Massage your tight muscles. Foam roll calves, hamstrings, IT band, low back & lats. Roll a tennis ball under your feet.
- Stretch those tight muscles. Calves, hamstrings, hip flexors, erector spinae (low back) and latissimus dorsi.
- Strengthen weaknesses. That is, strengthen the feet with towel scrunches, anterior & posterior tibialis (front & inside of shins), glutes (butt), and abdominals.
- Integrate those muscles into a full-body exercise, like a ball wall squat with overhead press.
Preventing injuries before they happen can save thousands of dollars in medical bills and financial catastrophe…and keep you looking fabulous in those heels!