Wearing high heels can be a stylish choice, but it significantly alters the natural alignment of your feet and ankles. Strengthening the supporting muscles is a direct way to improve comfort and safety when wearing them. If you have any pre-existing ankle injuries, chronic pain, or concerns about your mobility, it is advisable to consult a medical professional before beginning any new exercise routine.
The Biomechanics of Ankle Stress in High Heels
High heels force the ankle joint into an extreme position of plantar flexion (pointing the toes downward). This posture shifts your body’s center of gravity forward, placing disproportionate pressure on the forefoot and toes. The unnatural elevation causes the calf muscles and the Achilles tendon to shorten over time, which can lead to tightness and strain when returning to flat shoes.
The change in foot position also increases the tension on the anterior talofibular ligament (ATL), one of the primary ligaments stabilizing the outer ankle. For a three-inch heel, the strain on this ligament can increase by as much as six times compared to a flat shoe, increasing the risk of an inversion sprain, or “rolling” the ankle. The smaller, stabilizing muscles around the ankle must work harder to maintain balance on the narrow, raised surface.
Strengthening Exercises for Primary Ankle Support
Building muscle power directly supports the ankle joint and counteracts the destabilizing effects of a heel. Resisted band exercises are effective for strengthening the muscles responsible for moving the foot in all directions. To strengthen eversion, loop a resistance band around your foot and a stable object, then turn your foot out against the band’s tension, performing the movement slowly and with control.
For inversion, anchor the band on the opposite side and pull your foot across your body against the resistance. Strengthening the foot’s intrinsic muscles is also beneficial for stability, achieved through “towel scrunches” where you use only your toes to gather a towel placed on the floor. Seated calf raises isolate the soleus muscle, important for ankle stability during walking. Focus on slow, deliberate repetitions to build muscle endurance and control.
Improving Proprioception and Balance
Proprioception is the body’s unconscious awareness of its position and movement in space, a function heavily challenged by high heels. Training this sense allows the ankle to react instantly to minor shifts in weight, preventing a sprain when you stumble. Start by practicing single-leg standing on a firm, flat surface for 30 seconds.
To advance this exercise and increase the challenge to the ankle’s stabilizers, try standing on one leg on an unstable surface, such as a folded towel or a cushion. This forces the smaller muscles to make continuous, micro-adjustments to maintain balance. Heel-to-toe walking also improves balance and the neurological control needed for the narrow base of a high heel. These balance drills should be practiced without shoes to maximize the feedback transmitted from your foot to your brain.
Pre- and Post-Wearing Care
Preparing the ankles and feet before wearing heels can reduce the immediate stress on the joints and tendons. A gentle mobility warm-up, such as performing slow ankle circles in both directions, can increase blood flow and loosen the ligaments. You can also “write” the letters of the alphabet in the air with your foot to promote a full range of motion.
After removing your heels, stretch the muscles that have been held in a shortened position. Static calf stretches should be held for 30 seconds to restore the muscle’s normal length. Rolling the arch of the foot over a tennis or golf ball can relieve tension in the plantar fascia and the foot’s small muscles. Additionally, choosing heels with a thicker base or platform provides more stability and a better distribution of weight.