Gwyneth Paltrow’s 5-Step Solution to High-Heel Pain

An example of the suggested FHL stretchIt seems like the Gwyneth Paltrow of 2015 is a self-proclaimed expert on everything, from “lifestyle” tips to ‘personal steaming.’ Sometimes, you have to wonder exactly where she’s getting her information, but on rare occasions, she actually gets it right!

In a recent Goop post,  Paltrow solicited ballerina-turned-physical-therapist Michelle Rodriguez to share her suggestions for exercises that can help relieve some of the pain associated with regular high-heel wearing.

As you know, the best way to avoid that pain is to stop wearing heels altogether, but if you must, then trying out this simple series of exercises is worth a try! And if pain persists, be sure to schedule a visit with your Houston podiatrist.

5 Exercises to Relieve High-Heel Problems

INTRINSIC MUSCLES STRETCH  

Start by linking the fingers of your opposite hand in between your toes as if you were shaking hands with your foot. Your thumb should remain on the outside while your other fingers are interlaced with your toes.
Hold position for 30 seconds; pull the toes down and hold for another five seconds. Repeat 10 times.
 

FOOT AND ANKLE EXTENSORS STRETCH 

After kneeling down on both knees, put a tightly rolled hand town under your feet where your toes meet the top of your foot. Once your towel is in position, carefully sit back onto your heels until you feel the stretch across your feet and ankles. Repeat twice, holding the position for 30 seconds each time. 
 

PERONEALS STRETCH 

Step three trequires a strap that will not stretch; a long belt should suffice. While lying on your back, place the strap around the ball of your foot and lift that leg up. Your other leg should remain extended on the floor. Toes should be stretched towards you before you turn your foot inwards. The strap should be held with the hand opposite the foot that you are stretching. Hold for 30 seconds and repeat twice for each leg. 

CALF STRETCH 

While standing with your front leg bent and your back leg extended, push your hands against the wall and keep your back knee straight with heels glued to the ground. After 30 seconds, move your extended foot closer to the wall while bending your knee slightly, still keeping both heels on the floor. Hold for 30 seconds; repeat on your other side. 

FHL STRETCH

Put your big toe against a door or wall and slide it down so it points to the ceiling while you push the ball of your foot towards the ground. Bend your knee while keeping your other toes and heel flat on the ground. Repeat on other side.

Dr. Andrew Schneider
Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.