Stilettos at the gym: Benefits to working out in heels
It’s a fitness trend that seems designed for the Victoria Beckhams of the world: high-heeled workout classes are available everywhere.
Sure, our legs look great when we strut around in stilettos, but are heels at the gym a wise idea?
Maybe.
Heels strengthen pelvic and abdominal muscles.
A 2008 study found that women who wore pumps countered their shoes’ elevated angles by leaning forward slightly, tightening the abdominal muscles and pushing the pelvis under, similar to doing Kegel exercises. Toned pelvic muscles contribute to better sex and easier childbirth.
Related: How to set and achieve fitness goals
Heels tone the calves, thighs and buttocks.
Most heel-wearers know that their shoes make their calves look great. Engaged calf muscles can make legs look longer and leaner. Be warned, however, that muscle fibres can shrink in the calves of heel-wearers. Proper stretching can prevent the stiffening that comes with perpetually walking on an angle. “The advice we would give is not to wear heels or flat shoes all the time but to wear a variety of heel heights to get the calf muscles working through the greatest range of movement,” Physiotherapist Sammy Margo told the BBC.
Zoe McNulty, a “Sweat and Stilettos” fitness instructor told the Times LIVE that the toning benefits of heels extends to the thighs and buttocks, too: “As soon as you put yourself on your toes you are throwing your sense of gravity out of line. And you’ve got to compensate elsewhere, which means you work muscles that you wouldn’t normally use. You do get more toned.”
Related: Can eating way less help you live longer?
McNulty emphasizes that posture is important, so classes like hers are a better idea than attempting athletic activity in heels with no guidance.
Heel-friendly classes prevent damage.
Many heels-required fitness classes are designed to help you function better in your heels when you’re not at the gym. Stretches and posture exercises prevent back and leg problems, while movement drills can aid in navigating busy streets and steep stairs with confidence. Podiatrist Dr. Colleen Schwartz told SFGate that in order to prevent Achilles injuries in these classes “it's better to start out with lower heels and work up to the stilettos after at least three weeks."
Related: Why you should avoid diet pills
She also advises wearing your heels home. The sudden transition from heels to flats can be too jarring on your muscles.
Be careful.
Pumps have their pros, but stilettos have few, if any. Stick with lower heels – which are more posture-friendly than ballerina flats – that don’t wobble as you walk.
Twisted ankles and bad backs aren’t sexy.
