Whether you experience pain in your feet or hips or lower back when you wear high heels, the same principles that will release pain will also get you on the road to better tone from all-day maneuvers and all-night endeavors in the challenging art of high heels:
Allowing the calves to unravel down through the ankle & achilles tendons
Releasing the hamstrings into the hips
You learn how to use your own actual physical heel to support the body better & relieve pain simultaneously.
It's a pretty obvious prescription
to put your feet up in order to
deal with the afflictions of
tired, sore, and aching feet or
exhausted, tight, and straining legs.
But if you use a ball to cradle your calves and hug your hamstrings
rather than the typical putting your legs up the wall,
the stability ball support and rubbery resilience will
assist in releasing tight calf muscles as well as straining hamstrings
because when the heels have a giving surface to sink into
the calves will be able to unravel through a spacious ankle joint
and the hamstrings - which tend to get tight down towards the knee - can instead flow down with gravity towards the stable sit bones.
This is because the heels are located along the same backside body as the calves and hamstrings, so when the heels release and deepen into the ball, so can all the rest of the back body muscles.
Step One: Position the feet so that
the joints of the big toes are touching
but the heels are slightly apart
Step Two: Soften the tops of the feet & the toes so that the part of the foot in front of the ankle drapes forward
down into the rubbery surface of the stability ball
without tensing the top of the foot or the toes
Practice this while breathing deeply into the back side of your ribs as low into the floating ribs as possible. Since you're laying on your back, sense the subtle pull of gravity helping your ribs widen off either side of your spine as you breathe rather than lifting your chest or blowing out your belly.
You can place your hands on your front ribs & gently press them down towards your pelvis so you can feel the lower back ribs expand towards the surface underneath you & breathe into that space.
Once you have been breathing into the lower back ribs for a bit, and feel that you are relaxed in the frontal ribcage area, place your palms on your thighs to assist you in releasing the tightness of the quadricep muscles. If you spread the palms over the surface of the thighs and especially expand the thumbs, it will help you to release shoulder tension as well as softening the quad muscles.
Or you can also hang your heels off the edge of a daybed.
Once you've released the tension in the tops of the feet,
used your palms to release the quads,
sense the contact of the calves into the ball as well.
Imagine the calf muscles separating, spreading, & releasing towards the ankle.
Then use the gentle pressure of your palms into the thighs to sense the femur bones beneath the quads, and gently direct the femur bones into your hip sockets using gravity to assist you. These femurs, which are the largest bones in your body, are - in this position - at an angle in which the bones can almost simply fall into the sockets.
You can sense with your hands how and when the ball-shaped heads of the femur bones are able to drop and deepen into the perfectly dome-shaped hip joints.
All of what I have described above takes much more sensitivity than it does much of any effort.
If you'd like to explore an exercise to strengthen the hamstring connection on to the sit bones, please visit my High Heel Healing website and click on to the bar entitled Sample Exercise at www.highheelhealing.com
In my next post, I'll describe in more detail how to use the hands to help with the release of tension in the shoulders, neck, hips, and legs and how the heels of the feet relate to the heels of the hands.
heels relate to ankle joints, knee joints and hip joints,
please visit www.feetforfitness.com
There are more postings about how to deal with the challenge of high heels in the
When you go to the website highheelhealing.com, look for a free printable Suspension Bridge Exercise performed on a stability ball - it's about how to find a heel-to-hamstring-to-hip connection while lying down that you cna transfer into upright sitting positions as well as standing (or posing), and walking (or strutting) in your high heeled footwear.
Thanks so much for reading, and please share your comments, questions, & suggestions here or
by emailing me at firstname.lastname@example.org