{"id":43231,"date":"2022-05-15T16:16:33","date_gmt":"2022-05-15T16:16:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43231"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-strengthen-ankles-for-heels","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/","title":{"rendered":"How To Strengthen Ankles For Heels And Other Stylish Shoes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Ankle_Strengthening_Exercises\" >Ankle Strengthening Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Ankle_Flexion\" >Ankle Flexion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Ankle_Extension\" >Ankle Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Ankle_Inversion_And_Eversion\" >Ankle Inversion And\u00a0 Eversion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Ankle_Circles\" >Ankle Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Heel_Raises\" >Heel Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Calf_Raises\" >Calf Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Toe_Raises\" >Toe Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Tips_For_Wearing_High_Heels\" >Tips For Wearing High Heels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Choose_The_Right_Shoe\" >Choose The Right Shoe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Break_In_Your_Shoes_Gradually\" >Break In Your Shoes Gradually<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Wear_The_Right_Sock\" >Wear The Right Sock<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Take_Care_Of_Your_Feet\" >Take Care Of Your Feet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Why_Do_My_Ankles_Give_Out_When_Wearing_Heels\" >Why Do My Ankles Give Out When Wearing Heels?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Arch_Type\" >Arch Type<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Muscle_Imbalance\" >Muscle Imbalance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Poor_Footwear\" >Poor Footwear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Previous_Injury\" >Previous Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Age\" >Age<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Can_You_Train_Your_Feet_To_Wear_Heels\" >Can You Train Your Feet To Wear Heels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Heel_Mistakes_Youre_Making\" >Heel Mistakes You&#8217;re Making<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Youre_Wearing_The_Wrong_Size\" >You&#8217;re Wearing The Wrong Size<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Youre_Not_Wearing_Them_Enough\" >You&#8217;re Not Wearing Them Enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Youre_Wearing_Them_For_Too_Long\" >You&#8217;re Wearing Them For Too Long<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Youre_Not_Stretching\" >You&#8217;re Not Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#Youre_Not_Taking_Care_Of_Your_Feet\" >You&#8217;re Not Taking Care Of Your Feet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Wearing the right heel can make or break an outfit. The perfect pair of shoes can add that touch of elegance to your look, but if you don&#8217;t take care of your feet, you&#8217;ll be in for a world of hurt. <\/span><span style=\"font-weight: 400;\">High heels tend to put a lot of pressure on the balls of your feet and can cause serious problems like bunions, hammertoes, and Morton&#8217;s neuroma. Wearing heels also puts you at a greater risk for ankle sprains and other injuries. <\/span><span style=\"font-weight: 400;\">That&#8217;s why it&#8217;s important to take care of your feet and ankles when you&#8217;re wearing heels. Read on to learn how to strengthen ankles for heels and other stylish shoes.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ankle_Strengthening_Exercises\"><\/span><strong>Ankle Strengthening Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been wondering, &#8220;how can I strengthen my ankles to wear heels?&#8221; There are a few ankle strengthening exercises that you could do to help <a href=\"https:\/\/betterme.world\/articles\/how-to-slim-muscular-legs\/\">prevent injuries<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Flexion\"><\/span><strong>Ankle Flexion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Flexion means bending your ankle up toward your shin. This exercise strengthens the muscles and tendons around your ankle <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">joint<\/a>.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your foot and hold the ends in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your ankle up as far as you can, then slowly release back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times on each foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Extension\"><\/span><strong>Ankle Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Extension means pointing your toes away from your shin. This exercise strengthens the muscles and tendons on the back of your ankle.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your foot and hold the ends in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Point your toes away from your shin as far as you can, then slowly release back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times on each foot.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\"><img decoding=\"async\" class=\"aligncenter wp-image-42482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1024x576.png\" alt=\"how to strengthen ankles for heels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Inversion_And_Eversion\"><\/span><strong>Ankle Inversion And\u00a0 Eversion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inversion means turning <a href=\"https:\/\/betterme.world\/articles\/leg-slimming-exercises\/\">your foot<\/a> inward, while eversion means turning your foot outward. These exercises strengthen the muscles and tendons on the sides of your ankle joint.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your foot and hold the ends in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your foot inward, then slowly release back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times on each foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now turn your foot outward, then slowly release back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times on each foot.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">Resistance Band Exercise For Legs And Glutes: Best Band Workouts For Your Glutes And Leg Muscles<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Circles\"><\/span><strong>Ankle Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps to increase range of motion in your ankle joint.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right foot off the ground and trace a small circle in the air with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse direction and trace a larger circle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times in each direction, then switch to your left foot and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Heel_Raises\"><\/span><strong>Heel Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Heel raises help to strengthen the muscles and tendons in your feet and ankles. They also help to increase range of motion in your ankle joint.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and place your hands on a wall or chair for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rise up onto your toes, then lower back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\"><img decoding=\"async\" class=\"aligncenter wp-image-41477 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726.png\" alt=\"how to strengthen ankles for heels\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Raises\"><\/span><strong>Calf Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps to stretch and strengthen your Achilles tendon and the muscles in your calf. To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and raise up onto your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds and then slowly lower back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Toe_Raises\"><\/span><strong>Toe Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps to stretch and strengthen the muscles in your feet. To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and raise up onto your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds and then slowly lower back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets of 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Wearing_High_Heels\"><\/span><strong>Tips For Wearing High Heels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know how to strengthen your ankles for heels, here are a few tips to help you wear them without pain:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_The_Right_Shoe\"><\/span><strong>Choose The Right Shoe<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are several factors to consider when choosing the right high heel. First, make sure the shoe fits well. There should be no slipping or pinching, and your toes should not be cramped.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, choose a shoe with a wide toe box so that your toes have room to move. Third, pick a shoe with good arch support to help relieve pressure on your feet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Break_In_Your_Shoes_Gradually\"><\/span><strong>Break In Your Shoes Gradually<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t try to wear your shoes all day long the first time you put them on. Start with an hour or two, then gradually increase the amount of time you wear them. This will help your feet get used to the new shoes and reduce the risk of blisters and other problems.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\"><img decoding=\"async\" class=\"aligncenter wp-image-41380 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5908-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5908.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5908-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5908.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5908.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wear_The_Right_Sock\"><\/span><strong>Wear The Right Sock<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wearing the right sock can make a big difference in how comfortable your high heels are. Choose a moisture-wicking sock made from a breathable fabric to help keep your feet dry and comfortable.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Care_Of_Your_Feet\"><\/span><strong>Take Care Of Your Feet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be sure to take care of your feet when you&#8217;re wearing high heels. When you&#8217;re at home, soak your feet in a cool Epsom salt bath to help relieve any pain or swelling (<\/span><a href=\"https:\/\/www.ironwoodcrc.com\/benefits-of-epsom-salt-foot-soaks\/#:~:text=The%20crystallized%20compound%20structure%20of,tool%20to%20remove%20dead%20skin.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). And be sure to stretch your feet and calves each day to keep them flexible.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_My_Ankles_Give_Out_When_Wearing_Heels\"><\/span><strong>Why Do My Ankles Give Out When Wearing Heels?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several <a href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/\">reasons<\/a> why a person might have weak ankles:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arch_Type\"><\/span><strong>Arch Type<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The arch of your foot <a href=\"https:\/\/betterme.world\/articles\/best-leg-workout-for-mass\/\">plays a big role<\/a> in how well your foot can support your body weight. If you have flat feet or low arches, you&#8217;re more likely to have weak ankles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5054646\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Imbalance\"><\/span><strong>Muscle Imbalance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If the muscles around your ankle are not evenly <a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-to-tone-legs\/\">balanced<\/a>, it can cause weakness and instability. This often happens when the muscles on the outside of your ankle are tight and the muscles on the inside are weak (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5054646\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"how to strengthen ankles for heels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Poor_Footwear\"><\/span><strong>Poor Footwear<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wearing high heels that are too narrow or too high can put extra strain on your ankles and feet, which can lead to weakness and instability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5054646\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Previous_Injury\"><\/span><strong>Previous Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve sprained your ankle in the past, you&#8217;re more likely to have <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">weak ankles<\/a>. This is because the ligaments and tendons around your ankle can become stretched or torn, which can cause instability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5054646\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Age\"><\/span><strong>Age<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we age, our <a href=\"https:\/\/betterme.world\/articles\/wood-chop-exercise-benefits\/\">bones<\/a> and muscles tend to weaken and our joints become less stable. This can cause the ligaments and tendons around our ankles to become stretched or torn, which can lead to instability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5054646\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\">Kettlebell Leg Workout To Build Strong Legs And Core<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Train_Your_Feet_To_Wear_Heels\"><\/span><strong>Can You Train Your Feet To Wear Heels?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer is yes, you can train your feet to wear heels. Just like any other muscle in your body, the muscles in your feet can be strengthened with exercise. And just like any other muscle, the more you use them, the stronger they&#8217;ll become.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To train your feet to wear heels, start by wearing them for short periods of time, gradually increasing the amount of time you wear them each day. Be sure to choose a shoe that fits well and provides good support. And be sure to stretch your feet and calves each day to keep them flexible.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Heel_Mistakes_Youre_Making\"><\/span><strong>Heel Mistakes You&#8217;re Making<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You&#8217;ve finally found the perfect pair of heels, but after a few hours of wear, your feet are killing you. If this sounds familiar, you might be making one (or more) of these common mistakes:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Wearing_The_Wrong_Size\"><\/span><strong>You&#8217;re Wearing The Wrong Size<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common mistakes people make is wearing heels that are too small. This can cause a lot of pain and discomfort, not to mention blisters and other problems. Make sure you&#8217;re wearing the right size by having your feet measured at a shoe store.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\"><img decoding=\"async\" class=\"aligncenter wp-image-40030 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Group-1-1.png\" alt=\"how to strengthen ankles for heels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Group-1-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Group-1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Group-1-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Not_Wearing_Them_Enough\"><\/span><strong>You&#8217;re Not Wearing Them Enough<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you only wear your heels once in a while, your feet will have a hard time getting used to them. Be sure to break in your heels gradually by wearing them for short periods of time at first, then gradually increasing the amount of time you wear them.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Wearing_Them_For_Too_Long\"><\/span><strong>You&#8217;re Wearing Them For Too Long<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even if you&#8217;ve broken in your heels and are wearing the right size, you shouldn&#8217;t wear them for more than a few hours at a time. This can cause pain, swelling, and other problems (<\/span><a href=\"https:\/\/www.orthoatlanta.com\/media\/high-heels-and-foot-pain-all-you-should-know\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Not_Stretching\"><\/span><strong>You&#8217;re Not Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching your feet and calves each day can help reduce the risk of pain and discomfort when wearing heels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5054646\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Be sure to stretch out before you put on your heels, and take a break every few hours to stretch again.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Not_Taking_Care_Of_Your_Feet\"><\/span><strong>You&#8217;re Not Taking Care Of Your Feet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The anatomy of your feet is quite complicated. Your feet have 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. That&#8217;s a lot of moving parts that can easily get injured if you don&#8217;t take care of them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most common injuries in the foot is plantar fasciitis, which is when the ligament that connects your heel bone to your toes becomes inflamed. This can be extremely painful and make it difficult to walk (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5054646\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not taking care of your feet, you&#8217;re putting yourself at risk for injury. Make sure to stretch and massage your feet regularly, and see a podiatrist if you have any pain or problems.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Heels can be fashionable and fun, but they can also be painful and dangerous. Be sure to choose the right size, break them in gradually, and take care of your feet to avoid injury. And if you&#8217;re ever in doubt, it&#8217;s always better to err on the side of caution and leave the heels at home.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Strengthen_Ankles_For_Heels\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wearing the right heel can make or break an outfit. The perfect pair of shoes can add that touch of elegance to your look, but if you don&#8217;t take care of your feet, you&#8217;ll be in for a world of hurt. High heels tend to put a lot of pressure on the balls of your [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":43232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[167],"coauthors":[117],"class_list":["post-43231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips","tag-strength-training-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Strengthen Ankles For Heels And Other Stylish Shoes - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering \u2605 HOW TO STRENGTHEN ANKLES FOR HEELS? \u27a4 Here&#039;s everything you need to know, from stretching to massaging your feet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Strengthen Ankles For Heels And Other Stylish Shoes\" \/>\n<meta property=\"og:description\" content=\"Wondering \u2605 HOW TO STRENGTHEN ANKLES FOR HEELS? \u27a4 Here&#039;s everything you need to know, from stretching to massaging your feet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"How To Strengthen Ankles For Heels And Other Stylish Shoes\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\"},\"wordCount\":1719,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg\",\"keywords\":[\"Strength Training for Weight Loss\"],\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Wearing the right heel can make or break an outfit. The perfect pair of shoes can add that touch of elegance to your look, but if you don't take care of your feet, you'll be in for a world of hurt. <\/span><span style=\\\"font-weight: 400;\\\">High heels tend to put a lot of pressure on the balls of your feet and can cause serious problems like bunions, hammertoes, and Morton's neuroma. Wearing heels also puts you at a greater risk for ankle sprains and other injuries. <\/span><span style=\\\"font-weight: 400;\\\">That's why it's important to take care of your feet and ankles when you're wearing heels. Read on to learn how to strengthen ankles for heels and other stylish shoes.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Ankle Strengthening Exercises<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you've been wondering, \\\"how can I strengthen my ankles to wear heels?\\\" There are a few ankle strengthening exercises that you could do to help <a href=\\\"https:\/\/betterme.world\/articles\/how-to-slim-muscular-legs\/\\\">prevent injuries<\/a>.<\/span>\\r\\n<h3><strong>Ankle Flexion<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Flexion means bending your ankle up toward your shin. This exercise strengthens the muscles and tendons around your ankle <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\\\">joint<\/a>.<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Place a resistance band around your foot and hold the ends in each hand.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bend your ankle up as far as you can, then slowly release back to the starting position.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Repeat 10-15 times on each foot.<\/span><\/li>\\r\\n<\/ol>\\r\\n<h3><strong>Ankle ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\",\"name\":\"How To Strengthen Ankles For Heels And Other Stylish Shoes - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering \u2605 HOW TO STRENGTHEN ANKLES FOR HEELS? \u27a4 Here's everything you need to know, from stretching to massaging your feet.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fitness Tips\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/fitness-tips\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How To Strengthen Ankles For Heels And Other Stylish Shoes\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Strengthen Ankles For Heels And Other Stylish Shoes - BetterMe","description":"Wondering \u2605 HOW TO STRENGTHEN ANKLES FOR HEELS? \u27a4 Here's everything you need to know, from stretching to massaging your feet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/","og_locale":"en_US","og_type":"article","og_title":"How To Strengthen Ankles For Heels And Other Stylish Shoes","og_description":"Wondering \u2605 HOW TO STRENGTHEN ANKLES FOR HEELS? \u27a4 Here's everything you need to know, from stretching to massaging your feet.","og_url":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"How To Strengthen Ankles For Heels And Other Stylish Shoes","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/"},"wordCount":1719,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg","keywords":["Strength Training for Weight Loss"],"articleSection":["Fitness Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Wearing the right heel can make or break an outfit. The perfect pair of shoes can add that touch of elegance to your look, but if you don't take care of your feet, you'll be in for a world of hurt. <\/span><span style=\"font-weight: 400;\">High heels tend to put a lot of pressure on the balls of your feet and can cause serious problems like bunions, hammertoes, and Morton's neuroma. Wearing heels also puts you at a greater risk for ankle sprains and other injuries. <\/span><span style=\"font-weight: 400;\">That's why it's important to take care of your feet and ankles when you're wearing heels. Read on to learn how to strengthen ankles for heels and other stylish shoes.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Ankle Strengthening Exercises<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">If you've been wondering, \"how can I strengthen my ankles to wear heels?\" There are a few ankle strengthening exercises that you could do to help <a href=\"https:\/\/betterme.world\/articles\/how-to-slim-muscular-legs\/\">prevent injuries<\/a>.<\/span>\r\n<h3><strong>Ankle Flexion<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Flexion means bending your ankle up toward your shin. This exercise strengthens the muscles and tendons around your ankle <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">joint<\/a>.<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your foot and hold the ends in each hand.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your ankle up as far as you can, then slowly release back to the starting position.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times on each foot.<\/span><\/li>\r\n<\/ol>\r\n<h3><strong>Ankle ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/","url":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/","name":"How To Strengthen Ankles For Heels And Other Stylish Shoes - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering \u2605 HOW TO STRENGTHEN ANKLES FOR HEELS? \u27a4 Here's everything you need to know, from stretching to massaging your feet.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1667057356.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Fitness Tips","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/fitness-tips\/"},{"@type":"ListItem","position":4,"name":"How To Strengthen Ankles For Heels And Other Stylish Shoes"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=43231"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43231\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/43232"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=43231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=43231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=43231"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=43231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}