Your Questions About Heels

Donna asks…

How do you keep your feet healthy when dancing in heels?

I know that wearing heels (especially if you do it all the time) is really bad for your feet. It stretches some ligaments and shortens others in a way that isn't natural. So people that dance in heels (ballroom dancers, salsa dancers, strippers, go go dancers, etc.) how do you keep this from hurting you? I started learning to go go dance recently and I'm worried about my legs and feet. Are there stretches I should do before or after, or strengthening exercises? Any information you have would be great.

Our pick of the answers:

I am a ballroom/swing/tango dancer and wear heels on a regular basis. It's all about moderation. Wearing heels won't do any lasting damage as long as you don't wear them constantly. I wear flat shoes most of the day and during practice as often as I can. My primary practice shoes are dance sneakers. I put on the heels for performances and for the few rehearsals leading up to a performance, but most other times I am in flats or very low heels (1 inch or lower in height). So much better for your feet! I learned this the hard way after I did permanent nerve damage to one of my toes by wearing 4 inch stiletto tango shoes for upwards of 10 hrs or more a day for a full week. Also, I use insole type things for arch support and cushion under my heels and under the balls of my feet. They're barely visible even in fairly open, sandal-like shoes. And when I'm not dancing and am still in my heels for whatever reason, (brief break between practices, sitting out a dance, etc) I stretch my legs out and 'pull' my toes up toward my body, stretching out the back of my legs and contracting the muscles across the top of my feet. Along the same line, I make it a point to spread my weight out over my entire foot, avoiding putting too much pressure on the balls of my feet. The heels are very strong and well balanced; I don't need to worry about breaking them. Keep the weight over the arch of your foot/back of the ball of your foot and avoid undue pressure on either your heel or your toe area. Make sure to find shoes that fit properly; you want them slightly snug as all dance shoes should be close fitting, but not so tight as to be a possible cause of bunions and corns in the future. Always give your poor feet a break and pamper them often with foot scrubs and filing. Try using those 'marshmallow' separators that you would use when you paint your toenails so you don't get polish everywhere. Just put them on after a long day to get your toes back to some semblance of normal. Most important, though, is to see a podiatrist or other health care practitioner if you experience severe pain. You may want to invest in seeing a chiropractor since wearing heels will alter how you carry yourself in your everyday posture. I give my legs a good rub down on a regular basis and wear knee supports when I feel it necessary. Never lock your knees. It's bad when you're in flats, worse when you're in heels. Have fun, and I hope I helped!

Sharon asks…

What are some good ways to get good at walking in heels?

I got new heels for prom.But I'm not used to walking in heels that tall. I've been walking around the house in them to get better, but I'm still kinda wobbly. Any suggestions for little exercises or things I can do to stretch my ankles or get better at walking in high heels?

Our pick of the answers:

I have been in beauty pageants and stuff like that and I have found the best way is to vacuum while you are in heels. It will strengthen those muscles that you use to walk in heels. Also, try to think tall while you are in them and make sure your posture is perfect, if your posture is perfect it will be a lot easier to walk like a model :)

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