The best podiatrist-approved stretches to help you recover from a ‘high heel hangover’

High heels give you a few inches of extra height, but a night out in your favorite pair often results in sore feet the next day—or as one expert perfectly puts it, a total high heel hangover.

According to Jacqueline Sutera, DPM, a New York City-based podiatrist and Vionic Innovation Lab member, your feet are in need of some serious TLC after wearing heels. “The next day, there are certain things you must to reverse the effects of wearing high heels, and that involves doing some high heel rehab,” she says. And one of the most important parts of that self-care routine is stretching—something that helps with in-the-moment pain, as well as long-term damage.

“When you wear heels, the Achilles tendon—which is attached to the calf muscle and heel bone—tightens up over time. This tightening can be permanent and long-term, and the Achilles will actually shorten,” Dr. Sutera says. “Stretches can restore the length and improve tightness and soreness in the legs and feet.”

The next time you need to help your body recover from a high heel hangover, do these podiatrist-approved stretches.

Dr. Sutera’s stretches for sore feet before and after wearing heels

1. Yoga band stretch

1. 1.
   With your legs together in front of you, wrap a yoga band (or towel) around one foot.
2. 2.
   Gently pull your toes back and your foot up while keeping your leg straight.
3. 3.
   Hold for 10 to 20 seconds and switch sides.

2. Downward dog

1. 1.
   Get into a comfortable downward dog pose.
2. 2.
   Hold the pose for 30 seconds.

3. Standing wall calf stretch

1. 1.
   Stand facing a wall with your feet staggered. Your front knee should be bent slightly and your back leg extended behind you.
2. 2.
   Place both hands in front of you and lean forward against the wall until you feel a stretch in the calf of your back leg.
3. 3.
   Hold for 10 to 20 seconds and switch sides.

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For even more relief, these 10 yoga stretches will help your aching feet. Then go for the feel-good stretches that will always make your feet happy.