Reviewed By: Pramod Kerkar, MD, FFARCSI

Wearing high heels is a great style that most women enjoy. However, wearing high heels can be really troublesome for some due to weakness or pain in their legs. If you have strong legs, you can surely carry your attire with high heels very well, without having to experience pain and discomfort. Let us understand how to strengthen your legs for high heels.

The first step is to know the causes of discomfort in legs by wearing high heels. Decreased strength in the legs can make it difficult for women to wear high heels and boast their dress. It can be due to poor blood circulation, over activity, lack of exercise, legs nerve damage, arthritis, dehydration, back pain, nutritional deficiency, anemia, diabetes etc. Weakness in your muscles can impact one or both legs. The severity of pain and discomfort may vary depending on your condition. Apart from it there could be other reasons as well such as muscle spasm, burning sensation, redness, back pain, impaired muscle coordination, swelling or back ache.

How to Strengthen Your Legs for High Heels?

How to Strengthen Your Legs for High Heels?

High heels can affect your body in different ways. It is important to take necessary steps that can help reduce the pain in your legs and also makes your legs stronger.

There are certain exercises and other measures to strengthen your legs for high heels.

Here are some effective ways to strengthen your legs for high heels.

Massage Your Legs

Massaging your legs can help strengthen your legs for high heels. Regular massage of your legs can help in improving blood circulation and strengthen your legs for high heels. It also helps in reducing pain or inflammation that is caused due to wearing continuous high heels in your legs. You can use coconut, olive or mustard oil for a gentle massage.

Do Therapeutic Exercises

There are certain exercises that can help in improving your leg strength for high heels. According to different sports clinics, regular stretching of your lower leg and feet can help in reducing leg pain. Stretching also helps in preventing the damage to your legs from use of high heels.

  • You can stretch your calf muscles and lean against the wall while foot behind the wall.
  • You can also bend your back leg while stretching your leg muscles.

Stretching and flexibility exercises of the feet and the calves is an important part of strengthening your legs for high heels.

Strength Training Exercises

There are also strength training exercises available for lower legs and feet. You can use certain kind of exercises such as toe raise, foot raise, calf raise that can help preventing injury to your legs while it also helps in improving your leg pain.

  • In order to perform calf raise, you can stand on an elevated surface with toes on the stair and heels hanging off the back.
  • You can raise up on your toes and hold for some time in the same position while coming back later to the starting position.
  • You can also perform toe-raise by standing on stair while your heels on the stair and toes hanging.

You can try to keep balancing your body while holding wall or surface. Such type of exercises can be used to provide strength to your lower body part and are advised to strengthen your legs for high heels.

Leg Extension Exercises

It can be nothing worse than struggling with leg pain due to heels. Giving more dynamic strength to your legs can help in combating the problem related to high helps. There are range of motion boosts and set of exercises that can help improve your leg strength. You can even use machines in gym to develop strong muscles in your legs. Leg extension exercises can also be done with weights at home to strengthen your legs for high heels.

Strength Your Back and Knees

High heels can affect your back and knees as well. You may require strengthening and stretching of your upper legs and back. Deadlifts are compound exercises that can work the lower back muscles and also the hamstrings. You may require deadlifts, dumbbells right in front of your feet and stand with your feet shoulder apart. Back strengthening exercises also focus on improving your form and maintaining a strong back and glutes to allow you enjoy wearing heels. So, it is important to strengthen your back and knees while your strengthen yours legs for high heels.

Improve Your Fluid Intake

One of the main causes of weakness in your legs and cramps is dehydration. You can start by increasing your body hydration and also control discomfort due to high heels. Start drinking more water every day, around 3-4 liters and also start eating juicy fruits to keep your body hydrated. Avoid consuming alcohol or caffeinated drinks. Proper hydration ensures strong muscles and is an important part of your regime to strengthen your legs for high heels.

Get More Sunshine

Deficiency of critical vitamins in your body can also cause leg muscle weakness. According to a study published in various popular journals around the world, it's been found that there are two critical minerals that help in building strong bones. These minerals are phosphorous and calcium. Also, one of the major sources of vitamin D is mainly found in sunrays. Exposing your legs to early morning sunlight for around 10-15 minutes can really help in improving your leg strengthen. Eating foods such as salmon, fortified milk, orange juice, cereal, sardines and mackerel etc. can really help improve your leg bone strength. Seek medical opinion and consider taking a supplement in case you are deficient in these nutrients.

In most cases, there are no medicines to strengthen your legs for high heels, it is important to use specific steps that can help improve strength. In order to strengthen your legs, you need a necessary combination of balanced diet, adequate fluids, proper exercise and also take necessary steps. However, if you experience continuous pain or weakness in your legs while using high heels seek timely medical help to find out the root cause and take appropriate treatment.

Also Read:

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: August 8, 2017

This article does not provide medical advice. See disclaimer

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