High heels survival tips

For many of the women who come to see me with ankle, knee or lower back pain, the cause is the same. High heels.

Each time, I explain that they have two choices: to give up their heels and resolve the problem for good; or to continue to suffer in the name of style but with exercises and stretches to help reduce and manage some of the worst side-effects.

If, like them, you choose the latter option, here are my tips to keep you tottering along a little longer through the festive season. Do each stretch at least three times a day.

1 Calf stretch: stand with your toes on the edge of a step and relax your heels down, until you feel a stretch through the back of your legs. Stretch for 45-60 seconds.

2 Thigh stretch: counteracting the anterior tilt that heels cause to the pelvis. When in a standing position simply lift your ankle to your bum, pushing the hip forward. Hold for 45- 60 secs. Repeat for the other leg.

3 Arch stretch: by shortening the muscles under the foot, high heels put pressure on the Achilles tendon and calf, and can cause the arch to fall and the knee to rotate internally. To stretch out these muscles, roll a golf ball slowly under the arch with as much downward pressure as you can take, especially on any knots. It's painful but worth it — remind you of anything?

4 Toe stretch: an easy stretch that you can do
at your desk. Pull your toes back and up, and hold for 60 secs. You're working and strengthening the shin muscle, counterbalancing the shortening effects of heels on your calf muscles.

5 Remember; high heels are designed for standing around in looking glamorous, not for hiking. So wear flats to and from work and keep heels under your desk for going out.

David Higgins is co-founder of Tenpilates.com