From sneakers to heels and back

Fit & Training door thijs

Either you're getting back to your office job or simply getting ready for a night out with the girls, making the transition form flats, sneakers to heels and back can prove to be a difficult and even painful process. As a shoe shopaholic addict, I know... 

From sneakers to heels and back

As a #Fit Girl in progress, I love my heels as much as I love my sneakers and in order to prevent "stiletto related injuries" I've scooped up some useful fitness routines to smooth the transition. These types of injuries can go beyond blisters and into chronic static nerve pain, foot stress and even hip and knee tendinitis. Ouch!

1. Leg day! Oh yay! When you're at the gym, don't skip leg day and also don't skip the leg press! This machine works up every muscle group in that is activated when you walk on heels, meaning quadriceps, hamstrings, calves but also gluteus maximus. Make sure you adjust the appropriate weight and do about 4 sets of 10 reps.


From sneakers to heels and back

2. On your tippy toes!  You can do this anywhere, anytime (almost). Doing floor calf raises improves posture, stability and mobility. You can either do them standing or sitting, with or without added weights. This exercise will help you generate more force in the joints and muscles in your ankle area as well. Try doing 3 sets of 20 reps.

         3. Raised standing hip abductor    First and foremost, avoid all eye contact while using this machine at the gym. Now that we have that out of the way, here's how it goes. Normally you would do this exercise while sitting down, however, if you modify the position so that your bottom is raised about 6 inches off the seat,  it directly targets your glutes.  Having strong glutes helps prevent lower back injuries, that's the area that supports your pelvis, which in turn is tilted slightly different when wearing heels. 3 sets of 20 reps should do it!

4.  The ABC of ankles  Yep, easy as that! Drawing the letters of the alphabet in the air with your ankles with a full range of motion boosts blood flow and loosens ligaments and tendons in the area! You can do this at home, from the comfy-ness of your  living room!


5. Extensions, extensions.... extensions   So, about leg day again, don't forget to add some leg extensions to your gym log! Stand a little bit closer to the front, so that pressure moves further from the knee and closer to the hip area. This will increase the strength of your hip flexors! Yup, those have a part to play in this stiletto affair too! Do 4 sets of 10 reps.


6. Arch rolls  That wooden rolling pin in your kitchen just got another part time job! Just roll the arches of your feet on it, this movement simulates a foot reflexology massage. This helps relieve tension and stress from your feet. Roll for 2 to 4 minutes on each foot. You can basically use and cylinder shaped object, a can or even an empty wine bottle!


Are you ready to integrate these moves in your workout routines? Can't wait to hear about the improvements!