Roll the foot, ankle, and leg muscles and perform the standing calf stretch as soon as you can after stepping out of the shoes. For each technique, complete 3 to 4 rounds of 30 seconds per leg.
Favor flats. The ideal shoe has a wide heel between one and two inches tall, which helps evenly distribute the force your feet absorb every day, says Rock Positano, DPM, a practicing podiatrist at the Hospital for Special Surgery in New York City.
Swap your street shoes for heels only when you must. The more you wear high heels, the worse the effects will be.
Do workouts that transfer load onto your forefoot, like jumping rope, barre, and plyometrics, on the day of and during the 24 hours after wearing heels. Those movements will only perpetuate the tightness and up your risk of lower-leg injury.
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