Kick Up Your Heels

Heading to your closet to pick out your favorite winter boots for your holiday party?  Chances are your boots have heels and if you are like me and do not wear heels on a regular basis, your body may need some extra stretching to prevent aching calves.  Clients often complain of knee, hip and back pain after wearing high heels at parties over the weekend.  How can you enjoy this holiday season in style and prevent any aches and pains?  Follow these simple stretches and standing techniques. 

 

Stretching is ideally done after exercise, but can also be done periodically through the day.  Make sure to hold stretches about 15-30 seconds and avoid bouncing into any stretch. 

 

To open the hips and butt:  sit on the floor with legs bent and bottoms of your feet together (cobbler's pose in yoga).  Try leaning forward from the hips as opposed to rounding your back into the stretch.

Also try l a ying down on your back with your kness bent into your chest.  Place your right ankle on your left thigh below the knee, hold the back of your right thigh with both hands and gently pull the leg towards you to stretch.

 

An easy stretch is to simply lie on your back and bring both knees into your chest.  Try keeping your head and butt down while pulling the knees towards you. 

Also try a gentle twist stretch.  With knees bent into the chest, take both legs to the right and place them on the floor.  Reach your arms out to the side making a letter T.  Look towards your left hand.  Engage your abdominals to bring your knees into your chest and change sides.

 

Some basic ankle circles clockwise and counterclockwise.  Also try placing the ball of one foot up against the wall and gently leaning into the stretch.

 

If standing for long periods of time, try shifting your weight to reduce tension in any one place.  Try to keep your feet pointing straight ahead and align your ears over your shoulders, shoulders over hips and hips over ankles.  Avoid reaching your chin forward and rounding your back. 

 

Strength training can also be beneficial to fighting pain.  Pilates in particular is extremely helpful as it promotes uniform development in the body.  When all of our muscle groups are worked equally, one muscle group does not need to compensate for others causing stress on a weaker muscles group which eventually can lead to injury.  Adequate muscle tone also helps with good posture.  Remember, bad posture is one of the major causes of back pain.  Twice a week is recommended for substantial benefits. 

 

Outside of the above techniques, you can seek assistance from massage therapist, physical therapists and acupuncurists.  Topical treatments like Bengay and Arnica can also be very helpful.  Use caution with over-the-counter medications such as ibuprofen as their effectiveness have been inconsistent and they can be hard on the stomach. 

These boots were made for walkin', but do not forget that your body needs some stretchin'!