4 easy exercises for high-heel wearers

2. Toe box-ing
With most high heels, fashion overrides function, either compressing the toes or forcing them together, which results in blisters, corns, bunions and many other medical conditions, some of which may require surgery. Morton's neuroma is caused by a thickening of tissue around a nerve between the third and fourth toes. High heel use can bring about this condition through irritation and excessive pressure on the ball of the foot. This stubborn condition is made better with orthotics, cortisone injections and sometimes surgery. In this situation, prevention is surely the key.

High heel help: First off, limit the amount of time that you wear high heels. When you're in shoes, try to wear heels only half the time. Spend the rest of the time barefoot; in supportive, flat-soled shoes; or in good athletic shoes.

When you purchase high heels, follow these helpful guidelines:

Buy the right size. Your feet get longer and wider as you age so if it's been a while, have your size remeasured. Stand during the measure so you capture your weight-bearing size.

Fit also by feel. Sizes can vary from one manufacturer to another and from one style to another. If your normal size 9 feels tight, go bigger.

Big foot wins out. Many of us have one foot that is larger. If so, buy for the big foot so comfort wins out.

Late day expansion. Your feet swell during the day, so buy later, since a shoe that feels fine when you try it on in the morning could feel tight that afternoon.

3. Foot fall-ies
Have you ever fallen off your shoe? The position of the foot in the heels and an often narrow heel width can cause the ankle to become unstable, resulting in ankle sprains or worse -- not to mention the embarrassment of picking yourself up off the ground.

High heel help: If you tend to be off balance, choose shoes with a wider heel, or avoid ankle straps in favour of a full heel. If you love the spikey, strappy models that put you at risk for a foot fall, try this balancing exercise to strengthen the muscles in your feet and ankles.

Alphabet foot: Stand barefoot, balancing on your right foot. Relax this foot and maintain contact with your big toe, little toe and heel while you "air draw" the alphabet with your other leg. The varying positions of your moving leg will force you to test your balance on the support foot, thereby strengthening those muscles in multitudes of movement patterns.

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