How to build the strength for walking (and staying!) in high heels

So in case you haven’t noticed by how many blogs I have written on the topic, I’m a hardcore shoe girlie. 👠🥿👢 I just love them! 🥰🥰 And unfortunately for my back, knees, hips and feet, that also includes high heels. 😅 Despite always taking a casual and comfort-first attitude and dressing style, there are some times where it just pays to look your best and for that, the elegance that heels provide are a must… and something that I refuse to give up on. 

That being the case I was bound and determined to figure out how I could comfortably wear heels… even if I was starting in my mid-forties. It took a little bit of trial and error, but I did manage to figure it out.

Here are the 5 best things I did to wear high heels without pain.

1. Do calf-raises regularly

So when I first started doing calf-raises, it was completely for health reasons. I had read that in effect, your calves are like the “heart” of your lower body, and that working them a lot not only aids with blood circulation, but also with the lymphatic system. As a function of that, I got into the habit of doing about 100 a day- nothing fancy; just pumping up and down quickly for about 5 min or so to stimulate blood and lymphatic circulation. However, one of the things I noticed over time was that the strength that I gained from the calf-raises made high heels way way easier to be in. This made sense for a few reasons; 1) because the difference in your foot position at the top and bottom of the raise are all of the different positions your feet are in while wearing heels. In effect, you are training for strength in the right range of motion.

2 ) This also makes sense because of another physiological factor: Sacropenia; the natural loss of 1% of muscle mass per year after hitting your mid-thirties. One of the things I’ve heard from from a lot of CIS women is that they had no problem being in heels when they were younger, but the older they got, the harder it became to wear them. The difference is strength.

Sarcopenia; the gradual loss of muscle as we age is why it's easier for young women to walk in heels than older women. But it can be reversed with exercise.

Working out however not only prevents this; it can reverse it. In effect by doing the calf raises (especially once I added in squats) I gave my legs  “the strength of youth” again. Furthermore I did it in only 5 min a day, with an exercise I could do literally anywhere without breaking a sweat. Aside from making my legs a bit more toned, (and strengthening my ankles as well!) it didn't add any bulk to them in the least either.

2. Go slowly

Another important tip for building strength is simply to take it slowly. Meaning wear your high heels for short periods at first. This gives your body time to learn to walk properly, and lets your ankles, knees, hips, and back adjust to the style of movement and postures required. 

What I would do for example, is wear heels to a cafe that was only about 5 min away. I would go there to remote work, so for the most part, I would only be walking in the heels going there, going back, or just walking around inside. 

The last thing you want to do is go out in heels for the first time on a day where you will be on your feet all day or walking all day. Especially if you are over 40. That’s a good way to seriously strain something before you are really ready for it. 

3. Give your body time to rest afterwards

As with any other kind of strength training, rest after your “workout” is almost as important for strength development as the workout itself. While you are building the strength, I really wouldn’t recommend wearing heels two days in a row, or doing any super intense exercise the next day. Even if wearing your heels didn't feel like a workout, if your body isn't used to it, it is one. Changing something as fundamental as walking puts strain on at least 4 different joint areas in your body (ankles, knees, hips, back). Give them a chance to recover before you push them again. If not, you may end up paying for it early on in your journey😢

4. Get the right kind of high heels

In addition to all of the strength training tips, another important aspect of protecting your lower body health is getting the right kind of heels. Round or square-toed shoes and boots are way way easier on your feet than pointed toes. You always want your high heels to fit firmly on your feet (as sliding around can cause you to trip, fall, or otherwise strain something else). At the same time however, in terms of width, the more toe spread you have, the better. Block heels (particularly those with a slight tapering to a wider bottom) offer more stability than stilletos or even wedges. 

It’s also good to start off with lower heels and work your way up :) 

What I would consider the perfect "starter heels". A tapering block heel, boot shafts that prevent

rolling the ankle, and a square toe for comfort.

5. Study the science of moving in heels

The thing about walking in heels is that it isn’t necessarily something that comes naturally; it’s a learned skill. CIS women often have a lifetime of experience learning to walk and move in them, but for the average adult-transitioning trans woman, we are all playing a catch up game. For the sake of both a natural aesthetic and preventing injury, it’s just something that you have to learn how to do properly. 

It’s like a different movement language for your legs. Take in some tutorials (or if you have to, come and see me!!😘) so you can learn how it’s done😉

https://www.youtube.com/watch?v=O62wUsttfD8

For the average adult-transitioning trans-woman, tutorials on how to walk in heels are a life-saver.

Here is a sample tutorial that does a pretty good job of explaining it✨😊👠

Summing up

Contrary to how it may seem, walking in high heels is a learned physical skill. Like any physical skill however it isn’t just about mastering the technique, it’s about developing the strength to go with it too. In doing so not only will you look more elegant and confident in your walk, but you’ll also work to reduce strain on your body and lower your chances of injury… and get better looking legs to boot😘

These tips certainly aren't exhaustive however. I have heard that for some, taping your two middle toes together before putting them in your shoes relieves nerve pressure (although I've never tried it, and as such cannot vouch for it). Tools like toe pads, heel pads and weight-shifting insoles (which I do use for my highest heeled boots and shoes!) also all help.

Weight-shifting insoles, like these ones I got on Amazon, are another affordable way to make long stretches in high heels more managable and less painful.

At the end of the day, it's up to you to find what works best for you, but I can say that regardless of anything else, the more strength you have in your legs, the better you chose your shoes, and the more you take the learning process seriously, the easier EVERYTHING is. Happy hunting girls! 👠👢🔥🔥 Tisha ;)