How to walk in high heel shoes

There are few more pleasurable feelings than walking gracefully in really high stilettos and also few less pathetic sights than some one stumbling along in obvious pain. This once more emphasises the Jekyl and Hyde nature of these sometimes absurd but nevertheless magical icons. Here are my thoughts on how to achieve the best in style.

If you have followed and mastered the exercise, standing and posture techniques, then walking correctly should be a relatively easy and natural progression. The most important consideration is balance, especially when wearing stiletto heels. These have two balance aspects to them. Firstly, the small scale issue of transverse balance (side to side movement of the heel) which is adjusted by small movements in your calves and ankles to keep the heel vertical. Secondly, there is the larger issue of longitudinal weight distribution - that is adjusting your body weight back and forth with the larger muscles in your hips and back. This has a fundamental effect on your walking style. With more chunky, stable, (but still high) heels, only the second of these aspects is really present, transverse rocking not really being a problem because of the larger heel area. You may decide to start with a chunky heel - its certainly easier - but on the other hand you will then lack confidence in the thinner heels. Its better master the balance exercises in section four previously - then you can concentrate on the distribution of weight and wear any type of heel.

As you walk, you must continuously adjust your centre of weight to maintain your balance. The correct position when standing is a slight backwards lean and relaxed position so that the weight is evenly split between your heel and sole. Try to imagine your centre of weight coming down your legs in line with the heels, but just forward(1-2in(38mm)) of them. Another way to think of this, is the first movement up on tip toe puts all the weight on your toes, but then you just shift it back slightly, settling half of it onto the heel. A common fault is leaning too far forward which causes small mincing steps in order to prevent over-balancing. The remedy is to lean back. Of course, leaning back too far will have disastrous consequences too. You should try to imagine your weight settled into your hips and a smooth even stride leading from your hip and pelvic region which are more prominent than when walking in flats. Try not to exaggerate this movement and keep your bottom still - unless you particularly want to project a sexy image.

Your arms are an important means of balance. Hold them slightly out from your body and swing them gently in time with your legs but on opposite sides. That is, the left arm swings forward with the right leg in order to maintain balance and vice versa. Again try not to exaggerate this movement too much. The arms are also useful balancing aides to move out sideways should you get the heel stuck in a crack etc. Most of this should be second nature as the motions are similar to walking in flats. They are though, slightly more prominent and it is more important to get them right when wearing high heels.

You will find that the way that your leading foot makes contact with the ground is related to your posture and stride length. I have seen it suggested in quite a number of places that the sole of the foot should come down first or perhaps together with the heel - this is pretty crap advice. In practice, this leads to you leaning too far forward and taking short steps. It can also be a strain to try and twist your foot further forward so that the sole comes down first, not to mention being uncomfortably off balance in the process. The best way is to make sure that your heel contacts the ground first, but the sole follows through very shortly afterwards. Try not to put too much weight on the heel as it contacts the ground and make sure that sole follows through quickly and smoothly. Bring your foot down at such an angle that the sole does not have far to travel to make contact; this avoids the long rolling motion which is characteristic of the male walk and thus prevents excessive pressure on your shoe heel, also minimising the time in which your muscles must maintain the heel straight without any support form the sole. If you lean too far back, then you will develop a large swanking stride and will tend to land fairly heavily on the heel, which is a good way to bend or break it.

There shouldn't be any appreciable bend in your knees. That is another good indicator that the heels are too high for the flexibility present in your ankle. You ankles can't straigthen up enough which leads to a bend at the knees as you lean back too far and struggle to cope with the height - remember my test for height with the 1/4in(6mm) of free play under the heel. If you transgress that rule you will certainly end up with this problem.

Another important tip is to keep your toes pointing directly ahead and your legs should swing together in a line exactly parallel with the direction that you are walking in. This may be unnatural for you but you should practice until the above procedure is second nature, at least when wearing your high heels. If you allow your legs or feet to splay out when you are walking, then you will be thrown off the delicate balance you are trying to achieve. Further more, your heel will contact the ground at an awkward angle and the sole will not be able to follow quickly in the correct fashion. The best way to practice is to walk toward a full length mirror eliminating any tendency to twist your legs and feet. You might also like to ask an experienced heel wearer to look at what you are doing for the first few times, but if you follow all the advice here, there should be no need for that. You should also practice walking barefoot and make sure any foot splay is eliminated. As stated above, this may not be your natural walk, but with practice, it can be achieved. If you find the "toes straight ahead" part very difficult, an alternative is to let them splay out ( never in) just slightly. However, much better results will be had with the straight ahead method or as close as you can manage to it.

Walking in high heels may be likened to driving. It is difficult to concentrate on everything at first, but as bits become second nature, you can give more attention to the over all effect. To continue the driving analogy, the difference between high stilettos and flats, is like is the difference between diving a highly tuned racing car and a normal road car. You cannot get away with sloppy gear changes or steering errors in a race car. If you do anything wrong when walking in heels, your balance is upset and extra strain is put on muscles which are already working in unfamiliar ways if you have not practiced and trained them correctly. This loss of poise will result in stumbling at worst, and at best, pains in the back, legs, and feet which will quickly counteract any pleasure or benefits you might get from wearing heels.

There are many things to remember, but here is a short summary of key points.

1. Lean back slightly

2. Relax

3. Hips slightly forward

4. Smooth even stride

5. Gently swing the arms

6. Heel down first

7. Sole follows quickly and smoothly

8. Don't put extra weight on the heel at first contact

9. Toes straight ahead ( preferably) or slight splay out ( 2nd choice)

10. Legs to be straight, close, parallel