Thanks to HayleyтАЩs advice we can now all wear high heels without suffering! 5th September 2014
Follow in the footsteps of Kate Middleton and make wearing high heels look effortless THE DUCHESS of Cambridge has a knack of making sky-high stilettos appear easy to walk in and pain free.
Here, physiotherapist Hayley Jasper reveals how you to can be well-heeled The Duchess of Cambridge always looks poised and elegant in her high heels The retro pool slider and vintage trainers have been this summerтАЩs shoe du jour, however one item of footwear that never goes out of fashion is the high heel. The Duchess of Cambridge is famed for her iconic nude LK Bennett heels, while the start of London Fashion Week next Friday promises to see an array of stylish folk out in force in their eight-inch stilettos. However, while that pair of Jimmy Choos or Louboutins looks fabulous, they can be painful and make walking properly a struggle. A recent NHS report even revealed that the cost to the NHS of foot injuries related to wearing high heels is ┬г29 million per year.
Here, Hayley Jasper, a physiotherapist from Six Physio, explains how to wear your favourite shoes with ease. Kate carefully navigates her way down the stairs in her iconic LK Bennett nude heels.
STRETCH YOUR SOLES
When youтАЩre at a party, wedding or in Kate MiddletonтАЩs case a royal engagement, itтАЩs not uncommon to be stuck standing up in your heels for hours on end. Therefore, itтАЩs important to revive your feet every so often to avoid cramp and troublesome sores. Hayley recommends performing these exercises to keep your tootsies in tip-top condition.
тАЬRemove your shoes and place your feet flat on the floor,тАЭ she says. тАЬKeeping the ball of the foot down, lift all your toes and stretch them apart as much as you can. тАЬOne by one replace the toes down in turn, starting from the little toe and softly grip the floor with them.тАЭ
Once you have mastered that move then: тАЬPoint your foot down to the floor, extend the big toe while curling the four other toes under the foot. тАЬGently press down through the foot as if you are trying to make a тАШthumbprintтАЩ with your big toe and hold for 30 seconds. This may be uncomfortable but should not cause pain.
тАЬReverse this stretch and curl the big toe under and stretch the other four toes out in front.тАЭ
Kate takes the weight off and rests her weary feet
MASTER THE PERFECT WALK
Kate Middleton makes walking down stairs in her heels seem like a breeze, however for some of us just strolling down a flat path in wedges can be a challenge.
Hayley says: тАЬElevation of the ankles shifts our centre of gravity forwards at the hips and increases the тАШswayтАЩ of the spine and can put extra pressure on the lower vertebrae of the spine.тАЭ To avoid this she says itтАЩs important to improve stance and gait. тАЬPulling in on your abdominals, tucking the tail bone under and lifting your chest bone a little will bring your centre of gravity back to midline.тАЭ
You should feel the weight shift from your toes back into the weight bearing joints in the ankle. Hayley adds: тАЬThis not only takes the pressure off the toe joints to prevent the ball of the foot burning but means as you step forwards you should now be more easily to achieve тАШheel strikeтАЩ.тАЭ
REST YOUR WEARY FEET
Unless you are a heel-wearing pro, youтАЩll eventually have to sit down to rest your tired feet. Even the duchess has had to pull up a chair from time-to-time.
Hayley says: тАЬRelieve stiffness in the toe joints by placing a foot on the opposite knee and slide your fingers between each of your toes and place the thumb on the ball of the big toe. тАЬGently flex the toes downwards while applying gentle upward pressure through the base of the big toe. тАЬHold for a few seconds, then reverse, stretching the toes upwards and this time with the thumb applying pressure at the tip of the big toe. Repeat a few times.тАЭ
She says itтАЩs also a good idea to relieve tightness in the arch of the foot to avoid injury. тАЬCup and grasp your heel firmly with one hand and with the other take the big toe between your thumb and first two fingers. тАЬGently stretch them away from one another in a lengthening motion and with the stretch applied rotate your toe back and forth.
тАЬRepeat this for each toe working out towards the little toe, and then back in again.тАЭ