Top 5 Super Simple Exercises To Prevent High Heel Pain

One of the best ways to prevent high heel pain is to strengthen + stretch the more than 100 tendons, ligaments and muscles located in our feet + toes. Here are a few simple exercises (easy enough to do just about anywhere!) to help prevent high heel pain. Enjoy!

Let Me See Your Tootsies Roll
Foot massage for ball + arch of foot relief
Grab a tennis ball. Stand near a chair for balance. Place the ball under one foot. Roll the ball up + down your foot in small circular motions focusing on the arch. Vary the intensity as needed. Roll for 1 minute under each foot.

Pick Me Up
Toe curls for ball of the foot + toe pain relief
Place a pencil on the ground in front of you while you are seated in a chair. Take shoes off. Using your toes, pick the pencil up and hold it for 3 seconds. Repeat 10 times with each foot.

Raise ‘Em Up
Toe raises for calf strengthening + pain relief
Take shoes off. Raise your toes against the wall. Keep your heel on the floor. Lean forward and stretch. Hold for 12-15 seconds. 

Drop ‘Em Low
Calf stretches for Achilles tendon strengthening

Take shoes off. Stand on the edge of a step. Weight should be on the balls of your feet with your heels extended off the edge. Drop your heels down. Raise them back up slowly. Repeat 10 times.

Ankle rotations for ankle strengthening

Take shoes off. Stand on your right leg. Raise your right knee to hip height; grab your thigh for support. Moving only your ankle, slowly write the alphabet with your ankle. Repeat with left leg.

If you are truly on a mission to prevent high heel pain, consider adding Vivian Lou Insolia® inner soles to your heels! Awarded the Seal of Acceptance from the American Podiatric Medical Association, our inner soles adjust the pitch + position of the foot in high heels to prevent feet from slipping forward + shift weight from the ball of the foot to the heel.

To purchase, click here.

Help for your heart <3

I was reading an article on heart health in a mainstream popular magazine.  A direct quote from the article: "Even with no heart disease risk, people age 40 and above with diabetes should consider a statin." - American Diabetes Association 2015 Standards of Care

Why would you take a statin, which has side effects including muscle pain and weakness and memory problems (among others), when you have no heart disease risk?  I recommend alternatives to Statin drugs such as a healthy diet, regular exercise, supplements, and a good nights sleep.

Ironically, statins have a side effect of raising blood glucose, so it is very interesting to me that the American Diabetes Association would recommend statins for people with diabetes, who struggle with blood sugar issues already.

It is important to educate yourself on the different health options.  Jumping on a long-term medication (most Statins are prescribed for life) is not always the best answer.




I took this photo directly outside my office.  I don't even know where this flower could have come from, but somehow it persevered and has been able to flourish between the cracks in the sidewalk.

What goal(s) in your life - whether health related or not - have you been working toward?  Perhaps you're just about ready to give up. 

There are many times where doors may close in order for another to open.  Sometimes when we feel like we have hit rock bottom is when the most dramatic, amazing things happen.

Here's a little reminder to keep marching forward - keep persevering and it will come to fruition!


In health,

Dr. Carissa Barnes

Chiropractic is based on four ideas:

1)  The body is a self-healing mechanism. 

For example, if you cut your finger - what happens?  It heals.  If you cut the finger of a corpse - what happens?  It doesn't heal.  What is the difference between the two?  Life. 

2)  The nervous system is the master system of the body - every aspect of the human experience is processed through the nervous system.

3) When there is interference with the function of the nervous system, it compromises your physical well-being.  It distorts your perception of the world and compromises your ability to response to the world, which results in emotional consequences too. 

When this happens to a significant number of people in a society, you have a sick society.

4) What I do as a chiropractor is analyze, locate, and correct the cause of that interference.

I like to say that the chiropractic adjustment restores the light to your life.  This is why I have this on my clinic door as you walk out into the world following your adjustment: