by Last updated on September 9th, 2024 at 12:32 pm
Wearing high heels can make you look stylish, but it often comes with a painful price. Foot pain after wearing heels is a common issue due to the unnatural position they put your feet in, leading to discomfort, pressure, and even long-term damage if not addressed properly. Fortunately, there are several ways to relieve foot pain and prevent future discomfort.
In this guide, we’ll cover effective tips and methods to relieve foot pain after wearing heels, ranging from simple stretches to more long-term solutions. These strategies will help you feel better quickly and protect your feet for the future.
1. Soak Your Feet in Warm Water
One of the quickest ways to relieve foot pain after wearing heels is to soak your feet in warm water. This relaxes the muscles, improves circulation, and reduces inflammation. To maximize the benefits, you can add Epsom salts to the water, which helps soothe tired muscles and reduce swelling.
How to Do It:
- Fill a basin with warm (not hot) water.
- Add a half cup of Epsom salts and stir.
- Soak your feet for 15-20 minutes.
- Afterward, dry your feet and apply a moisturizer or foot cream.
2. Stretch Your Feet and Toes
Heels cause your feet to stay in an unnatural position for long periods, which can shorten and tighten muscles in the feet and calves. Gentle stretching can alleviate this tightness, improving flexibility and reducing pain.
Simple Foot Stretches:
- Toe Stretch: Sit on a chair, cross one leg over the other, and pull back on your toes to stretch the arch of your foot. Hold for 15-30 seconds and repeat on the other foot.
- Calf Stretch: Stand facing a wall, place your hands on it, and step one foot back. Keep your heel on the ground and stretch your calf by leaning into the wall. Hold for 20-30 seconds on each leg.
- Use the link to see how you can stretch the calf, arch and toes with a towel instead. Plantar Fascia Towel stretch (youtube.com)
3. Massage Your Feet
A foot massage can work wonders for relieving pain and boosting circulation after wearing heels. Massaging the soles of your feet helps release tension, especially in the arch, heels, and ball of the foot – areas that bear the brunt of high heel pressure.
How to Do It:
- Use your thumbs to apply gentle pressure to the arch of your foot, working from the heel to the toes.
- Focus on areas where you feel tension or pain, massaging in circular motions.
- You can also use a foot roller or a tennis ball to massage the soles of your feet for an easier approach.
4. Elevate Your Feet
Elevating your feet after wearing heels can help reduce swelling by improving blood flow. When your feet are elevated, it helps drain excess fluids that have pooled in your feet during the day, reducing inflammation and discomfort.
How to Do It:
- Lie down and prop your feet up on pillows or rest them against a wall for 30 minutes.
- Make sure your feet are raised above the level of your heart to maximize the effect.
5. Apply Ice for Swelling
If your feet are swollen or you experience sharp pain after wearing heels, applying ice can provide quick relief. Icing the affected areas helps numb pain, reduce swelling, and decrease inflammation.
How to Do It:
- Wrap an ice pack or a bag of frozen vegetables in a thin towel.
- Apply the ice to the painful areas of your feet for 15-20 minutes.
- Avoid direct skin contact with the ice to prevent frostbite.
It may be a good idea to roll the arch with a frozen water bottle similar to how it’s done in this video. Ice rolling on plantar fascia (youtube.com)
6. Wear Supportive Footwear at Home
After a long day in heels, your feet need a break. Switching to supportive shoes or sandals at home can provide much-needed relief. Look for shoes with good arch support and cushioning, which help reduce pressure on sore areas and allow your feet to recover.
Consider wearing orthotic slippers or sandals designed to offer additional support, especially if you regularly wear high heels.
7. Use a Moisturizing Foot Cream
Wearing heels can lead to dry, cracked skin, especially around the heels. Applying a rich foot cream after a day in heels helps restore moisture, reduce pain from dry skin, and keep your feet soft and supple.
Best Ingredients for Foot Creams:
- Shea butter for deep moisturization
- Aloe vera for soothing relief
- Peppermint oil for a cooling sensation
- Urea for softening calluses and dry skin
8. Consider Orthotic Inserts for Future Use
If you frequently wear heels and experience recurring foot pain, it may be time to consider orthotic inserts. Orthotics can help correct your foot’s alignment, reduce pressure on sensitive areas, and provide additional cushioning.
There are orthotic insoles specifically designed for high heels that offer arch support and shock absorption. These can make a significant difference in comfort and pain prevention.
9. Strengthen Your Feet
Building strength in the muscles of your feet and ankles can help you better tolerate wearing heels over time. Stronger feet are less prone to injury, and strengthening exercises can improve balance and reduce strain.
Simple Strengthening Exercises:
- Toe Raises: Stand with your feet flat and slowly raise your toes, keeping your heels on the ground. Lower and repeat for 15-20 repetitions.
- Towel Scrunches: Sit down and place a towel on the floor. Use your toes to scrunch the towel toward you, then release. Repeat 10-15 times.
10. Choose the Right Heel Height
If foot pain is a frequent problem for you, reconsider the height of your heels. Lower heels (1-2 inches) place less strain on the ball of your foot and lower back compared to higher heels. Opting for chunkier heels or wedges can also distribute your weight more evenly, reducing pressure on specific points.
Final Thoughts
Relieving foot pain after wearing heels doesn’t have to be a long, painful process. By using these simple techniques—soaking your feet, stretching, massaging, elevating, and icing—you can alleviate discomfort quickly and effectively. Prevention is also key, so strengthening your feet, using supportive footwear, and choosing lower, more stable heels will help minimize foot pain in the future. Additionally, 3.5 hours and a heel height of 7.5 cm while wearing heels seems to be the optimum time and height before persistent pain comes. So, keep that in mind the next time you plan on wearing heels.
By taking care of your feet, you’ll be able to enjoy wearing heels without the pain. Remember, if foot pain persists or worsens, consult a podiatrist to rule out any serious conditions such as plantar fasciitis or metatarsalgia. For more on heel pain after a 12-hour shift. Good luck!
FAQs
Can wearing high heels damage your feet?
Yes, prolonged wearing of high heels can lead to various foot problems, including bunions, hammertoes, plantar fasciitis, and nerve pain. It’s essential to wear heels in moderation and take care of your feet to prevent long-term damage.
How often should I stretch my feet if I wear heels regularly?
Stretching your feet daily, especially after wearing heels, can help alleviate tension and maintain flexibility. Consistent stretching will improve your foot health over time.
Are there any shoes that mimic the look of heels but are more comfortable?
Yes, there are several brands that offer “comfort heels,” which combine style with better support and cushioning. Wedges, lower block heels, and platform shoes tend to be more comfortable while still offering a stylish look.
By following these tips, you can enjoy the aesthetic appeal of heels without sacrificing the health and comfort of your feet. Thats how to Relieve Foot Pain After Wearing Heels.
Reference
Almadhaani, H.M.A., Goonetilleke, R.S., Wijeweera, A., Jayaraman, R., Ameersing, L., Khandoker, A.H. and Mohd. Tamrin, S.B., 2024. Transient pain and discomfort when wearing high-heeled shoes. Scientific Reports, 14, Article number 9291.
