The study, published this month in the International Journal of Clinical Practice (IJCP), found that wearing high heels can strengthen the ankle initially, but leads to weakening and instability over time.
Studies show that wearing heels strengthens the ankle joints and muscles and as such, reduces the chance of women developing arthritis here when they age. Women do tend to have more issues with their legs than men as they age and it was long suspected that heels were the cause of the issue.
"Strong ankles are imperative for stiletto-wearers, as are the calves since they're in a fully flexed position when in heels." (Perform three sets of 20 reps.) "Strengthening the calf in a seated position allows the joints and muscles in the ankle area to generate even more force," says Walcott.
Another great exercise for improving ankle stability is the heel walk. Stand with your feet apart and lift your toes off the ground. Walk on your heels for approximately 20 steps, then walk backward while remaining on your heels.
As you move throughout your day, the joints in your ankles and surrounding muscles absorb a lot of force. And that can take a toll. The good news: You can work to strengthen your ankle muscles and adjoining ligaments. This will help ward off injuries and improve your stability and mobility.
If you can walk up and down hills you increase cardio and will help build stronger muscles in your ankles, legs and feet giving you more stability throughout your everyday life. Walking also helps maintain your bone density.
Examples include sprains, strains, fractures, and dislocations. Another issue that causes weak ankles is chronic ankle instability, which develops after trauma to the ankle. There are also some health conditions that can cause the ankles to get weak. Diabetes and osteoarthritis are the most common ones.
Work on adding in some daily ankle strengthening and stretching exercises using planted foot methods and re-test yourself in 3-4 weeks. Working on strength and stretching are important to improve your balance and reduce risk of injury.
Two other great functional ankle strengthening exercises are tippy toe walking and heel walking. For tippy toe walking, go up onto your toes with your heels off the floor and walk around.
High heels tend to overwork the muscles in the leg and knee, and can be the cause of some nasty ankle problems. Wearing these stylish shoes daily shortens the Achilles tendon and calf muscles. Without the proper support, the ankles cannot stabilize when stressed by the unnatural weight balance of the elevated heel.
The negative effects of high heels:
The ankle muscle has to contract to keep you standing and walking; once the ankle and lower leg muscles get used to this, the ankle muscles no longer contract and begin to weaken, leading to ankle instability.
Toning: Research shows that walking in high heels may be beneficial as far as shaping the calves goes. Heels can help improve muscle tone and shape, as they activate muscles more evenly. Be wary, though: A heel that's too high can have the opposite impact, so stick with a 3-inch heel (or lower) for maximum benefits.
Wearing a shoe with a short heel places less tension in the Achilles tendon and will feel more comfortable. Wearing shoes that are completely flat will contribute to pronation and the collapse of the arch which can lead to plantar and posterior heel pain, shin splints, knee pain, and back pain.
Other benefits include an aerobic workout, plus you get your sexy back. Classes like Heel Hop and Stiletto Strength work the calves, hamstrings, glutes and quads. These are the muscles high heels engage. Strengthening them in class is thought to improve posture and balance.
“Laxity in the ligaments is common in weak ankles, this means your ligaments may not be providing the full support your joint requires. You may also be suffering from weakness in your foot's intrinsic muscles, the dorsiflexors or evertors.
Calf raises are a popular exercise amongst many athletes and for good reason: they help build ankle and posterior chain strength and stability. Both of these are important for any sport that requires sudden acceleration and deceleration (sprinting, jumping, landing).
And there's more bad news: With weak feet or ankles, you won't be able to transfer the power from your hips and legs into the ground. That means you'll be less explosive, slower when you sprint, and less able to jump high.
Unlike bones, ankle ligaments need to be strengthened in multiple directions, because the joint is so mobile. One simple ankle-strengthening exercise is to loop a resistance band around the foot and attach it to something heavy, like a table leg.
Chronic ankle instability usually occurs because of repeated ankle sprains. Multiple ankle sprains can result in stretched-out ligaments. The issue can also arise from an ankle sprain that has not completely healed yet.
Cycling: Pedalling strengthens the muscles of the ankle without it taking the weight of the body. Aquabiking is also a good idea, combining the advantages of both practices.
Mild-to-moderate sprains should heal enough to walk on within a few weeks. But it may take up to two or three months to get back to normal, including playing sports. If you have a very bad ankle sprain, it may take several months to recover, especially if you need surgery.
How long will it take to improve your ankle mobility? Do the above exercises every day and you should feel results pretty damn quick (think 2 to 4 weeks).