how can i strengthen my ankles to wear high heels

How Can I Strengthen My Ankles to Wear High Heels?

High heels are a popular fashion choice for many women, but wearing them can often cause discomfort and pain, especially in the ankles. Fortunately, there are ways to strengthen the ankles and increase their stability.

Allowing for more comfortable and confident wear of high heels. Whether you’re a regular wearer of heels or just looking to improve your ankle strength.

Importance of strong ankles

Strong ankles are crucial for wearing high heels comfortably and confidently. Your ankles act as a support system for your entire body while wearing heels, absorbing the impact and maintaining balance. Weak ankles can lead to a variety of issues, such as instability, pain, and even injuries.

By strengthening your ankles, you can improve their stability and reduce the risk of sprains or falls. Strong ankles also contribute to better overall posture and alignment, which can minimize discomfort and promote a more effortless stride.

Exercises to strengthen your ankles

To strengthen your ankles and prepare them for wearing high heels, it is essential to incorporate targeted exercises into your fitness routine. These exercises will specifically target the muscles and ligaments around your ankles, increasing their strength and stability.

1. Calf raises:

Stand with your feet shoulder-width apart and rise onto your tiptoes, lifting your heels off the ground. Hold for a few seconds, then slowly lower your heels back down. Repeat this exercise 10-15 times for three sets.

2. Ankle rotations:

Sit on a chair with your legs extended in front of you. Lift one leg off the ground and rotate your ankle in a clockwise motion for 10-15 seconds. Repeat the same motion in a counterclockwise direction. Perform three sets for each ankle.

3. Resistance band exercises:

Wrap a resistance band around the ball of your foot and hold the ends of the band with your hands. Flex your foot upward against the resistance band, then return to the starting position. Repeat this exercise 10-15 times for three sets on each foot.

Stretching for flexibility

Stretching helps to lengthen the muscles and improve their range of motion, enabling you to move more freely and comfortably in high heels.

1. Calf stretch:

Stand facing a wall and place your hands against it at shoulder height. Step one foot back, keeping it straight, and press your heel into the ground. Lean forward, bending your front knee, until you feel a stretch in your calf muscle. Hold for 20-30 seconds and then switch sides. Repeat three times on each side.

2. Achilles tendon stretch:

Stand facing a wall with your hands placed against it at shoulder height. Step one foot back and bend your front knee. Keeping your back leg straight and your heel on the ground, lean towards the wall until you feel a stretch in your Achilles tendon.

3. Ankle circles:

Sit on the floor with your legs extended in front of you. Lift one leg off the ground and rotate your ankle in a circular motion, both clockwise and counterclockwise. Complete 10-15 rotations in each direction before switching to the other foot.

Gradually increasing heel height

While working on strengthening your ankles, it’s important to gradually increase the height of the heels you wear. Jumping from flats to sky-high stilettos in one go can cause unnecessary strain on your ankles and lead to discomfort and injuries.

Start with a lower heel height and gradually work your way up. Begin by wearing a low, stable heel for short periods, allowing your ankles to adjust to the extra height.

Confidence and your ankles get stronger, gradually increase the heel height, making sure to listen to your body’s cues along the way.

Choosing the right pair of high heels

Choosing the right pair of high heels is crucial for both comfort and ankle strength. When shopping for high heels, keep the following factors in mind:

1. Heel height:

Start with a moderate heel height and gradually increase as your ankles get stronger. Avoid extreme heights until you feel confident enough to handle them.

2. Stability:

Look for heels with a wider base or a thicker heel. This will provide more stability and support for your ankles, reducing the risk of sprains or strains.

3. Cushioning:

Opt for shoes with adequate cushioning and padding. This will help absorb the impact and reduce pressure on your ankles and feet.

4. Proper fit:

Ensure that the shoes fit snugly around your feet and provide enough support. Avoid shoes that are too tight or too loose as they can lead to discomfort and instability.

Taking care of your feet and ankles

Aside from choosing the right pair of shoes, there are other steps you can take to ensure your feet and ankles are in their best condition.

Firstly, it is important to properly stretch your ankles. This can be done through simple exercises such as ankle rotations and calf stretches.

By regularly incorporating these stretches into your routine, you can increase flexibility and reduce the risk of injury.

Lastly, it is important to give your feet and ankles proper rest and recovery time. After a day of wearing high heels, be sure to elevate your feet and apply ice if necessary to reduce any inflammation or soreness.


Taking care of your feet and ankles is crucial when it comes to strengthening them for wearing high heels. By incorporating ankle stretches and strengthening exercises into your routine, you can increase flexibility and build stability in your ankles.

We will delve further into specific ankle-strengthening exercises that you can easily incorporate into your daily routine. These exercises will target the muscles in your ankles and help improve their strength and stability when wearing high heels.


Q: How often should I perform ankle-strengthening exercises?

Aim to perform ankle-strengthening exercises at least 3 times a week to see significant improvements in ankle strength and stability.

Q: Can wearing high heels cause ankle injuries?

Yes, wearing high heels can increase the risk of ankle injuries, especially if your ankles are weak or if you wear heels for extended periods without proper support.

Q: Are there any specific stretches for ankle flexibility?

Yes, calf stretches, Achilles tendon stretches, and ankle circles are effective for improving ankle flexibility and reducing stiffness.

Q: Will ankle-strengthening exercises benefit me if I wear other types of footwear besides high heels?

Absolutely! Strengthening your ankles will benefit you when wearing various types of footwear, including boots, wedges, and fashion shoes.

Q: How long does it take to notice improvements in ankle strength?

The time it takes to notice improvements in ankle strength varies from person to person. With consistent practice, you may start to notice improvements within a few weeks to a couple of months.