5 simple exercises for heel lovers: they will save your feet!

Millions of women around the world are ready to spend a fortune on a new pair of shoes and are ready to endure the pain of walking with a smile. At the same time, it’s no secret that the passion for such shoes leads to serious health problems of the entire musculoskeletal system, and, of course, the feet suffer first of all.

Regularly wearing high-heeled shoes and sandals leads to big toe bursitis, Morton’s neuroma (metatarsal nerve damage), inflammation of the heads of the metatarsal bones in the foot, calluses, and other health problems. In addition, this feminine habit greatly increases the risk of ankle injury: the higher the platform or the heel, the higher it is.

Wearing high heels changes the biomechanics of the whole body. Pelvis moves forward, lumbar flexion increases, chest leans back to compensate, head moves forward. Posture is disturbed, significant pressure is created on the lumbar region, which in the future can lead to problems with the spine.

Perform the following massage exercises and techniques at home and you will immediately feel lightness in your legs and throughout your body.

Starting position: seated, legs bent at the knees, resting on the heel of the front leg.

Variations of the starting position (with discomfort in the back, in the hip or knee joint):

We grab the foot with our hands on both sides. We shift the tissues of the front face towards the fingers, and the tissues of the plantar part towards the heel. The fingers can accompany this movement by flexing and extending. The immersion of the fingers in the tissues of the foot is moderate.

The tissues of the front and plantar parts of the foot are directed in one direction and the other. In this case, the fingers can direct the tissues both in one direction and in the opposite direction. The metatarsal bones follow the arms as they rotate.

We place the outer edge of the palms on the inner and outer parts of the foot. We move the tissues from the thumb to the heel, from the little finger to the heel.

We wrap our hands around the foot and alternately direct the metatarsal bones – in the direction of the little finger, in the direction of the thumb. We can add movements to the exercise – flexion / extension of the foot, as well as the expansion of the toes.

We perform massage and fascial release of foot tissue between the metatarsal bones. To do this, we immerse our fingers between the metatarsal bones and massage the tissues with moderate pressure.