Three minute workout to prevent pain from wearing high-heels

We love heels, and the feeling they give us while we are wearing them. Sexy, confident and those extra bits of length are all more than welcome until we start feeling pain from wearing high-heels. Are you tired of feeling uncomfortable and dis-balanced when you are wearing heels? Are you tired of having pain not only in your feet and ankles, but your back and posture? Don't go throwing away or hiding in the closet your beautiful high-heels, just yet! To prevent you from ruining your feet and body we at roccamore have setup a three minute workout with proven exercises, to help you relief pain from wearing high-heels girl-rubbing-leg-holding-heels Image: Shutterstock 
Prevent pain from wearing high-heels with a simple 3 minute workout
You can combat pain in your ankles and knees, by stretching and lengthening your muscles, with a few very basic exercises (you can even do them at home or at the office). And to keep your balance while running late for work, or when on a night-out, you can work out your glutes and hamstrings (your buttocks and back tight muscles). Doing those exercises you will benefit by being much more stable and balanced next time you put on those sexy heels.   1- Rocking Down Dog Stand flat on your feet and hands, and start pulling your buttocks up towards the ceiling, as you are straightening your legs and arms (1). Now lift up your right heel first and pedal your feet consequently up and down (2). Pedal 10 times with each foot. rockingdowndog1 rockingdowndog2 2- Calf Stretch  For this exercise all you need is a wall! Face a wall and stand at 1 arm's length, move your right foot forward, while keeping both of your feet flat on the ground. Now place your hands straight on the wall and start press your right knee towards it. You should feel a stretch in your left calf. Hold this position for two seconds then release the stretch. Now alternate both legs and do 10 reps per leg. calf-stretch 3- Foot Roll  You will need a small ball such as a golf ball or a tennis ball. You can stand near a wall or something to hold on to for balance. Place the ball on the floor and under your foot. Now roll the ball up and down your foot, trying to focus on the arch. Roll for one minute before shifting to the other foot. foot-roll 4- Ankle Circles  Stand on your right leg and raise your left knee upwards to your hip height. Then grab with both hands your thigh for support (1). Start moving only your ankle in circular motions (2) and (3). Alternate and make 5 circles per foot. ankle-circles-1 ankle-circles-2 ankle-circles-3 5- Hip Raises  Lay flat on a yoga mat, facing the ceiling. Bend both your knees and put your feet fat on the floor (1). Push upward your butt and lower back for 1 second and return to ground position (2). That is one reps, make 20 reps. hip-rases-1 hip-rases-2 6- A quick stretching routine you can do at work Lay a book with a one-inch spine on the floor. While standing, place the ball of your right foot on the book and rest your heel on the ground. Bend forward at the waist and try to grab the toes on the book. If you need to bend your knees a little, that’s perfectly fine. Now hold for 30 seconds, before switching feet. Repeat the exercise twice. Then gradually increase the book's height with 1 height of the book by 1-inch increments per week to a maximum of 3 inches. 'Regular stretching of the plantar fascia and calves will loosen hamstrings and work to alleviate back pain from your high heels'. Dr. Surve also recommends stretching before and after long periods in heels and sneaking in some foot work during breaks in your day. Let us know how you feel next time you are on heels, after doing those exercises. Would you add any other exercises or tips? Source: American Osteophatic Association and Women's Health