This is my secret weapon for surviving the spring racing season in high heels as a podiatrist – and the three big mistakes women make

By James On Nov 6, 2023

The spring racing season is in full swing and with women celebrating a number of big events on the track this week, including Tuesday’s Melbourne Cup, there’s a good chance they’ll come home with very sore feet.

Sports podiatrist Emily Braidwood has come up with a solution she swears by for long days in heels – which not only provides instant comfort, but also significantly reduces the chance of pain.

Emily, who counts top women’s tennis players and other well-known entertainers, celebrities, sportspeople and companies among her clients, has a insert as something else on the market for $49.95.

“My secret to long race days and better recovery is adding support and cushioning to each heel – but not all insoles are created equal,” the Australian EB insoles founder told FEMAIL.

‘After extensive research, I have found that eight in ten people naturally roll in a heel over 4cm high, which explains the ineffectiveness of simple gel pads and insoles for heels, as well as the reason why our heels wear out sideways.

Sports podiatrist Emily Braidwood has come up with a solution that she swears by when she spends long days in heels

The big mistakes you make with high heels: podiatrist Emily Braidwood

1) Choosing shoes that are too high

There is a point at which the foot rolls off when standing on a heel, this is the tipping point of being too high. Choose shoes below this tipping point so that the calf muscles can engage and the foot can remain as stable as possible, prolonging the onset of fatigue and pain.

2) Choosing shoes that are too tight and pointy at the toes

A shoe that is too tight, constricting, and pointy is probably not the best choice for a long day in heels. Instead, choose a shoe with plenty of toe room and a squarer toe shape, and avoid sturdy materials that can cause friction against the skin.

3) Don’t give your body and feet enough TLC afterwards – it’s important to undo the days in heels with a good stretching program.

Start by sitting, rolling your feet over a ball or bottle each for about five minutes, then sit in a figure four with one ankle over the opposite knee and use your hands to gently pull the ankle, foot and toes down into a pointe position, which stretches the top of the foot, ankle and possibly the shin.

Then stand up and stretch the calf muscles with both the knee straight and the knee bent. Finally, gently move into a downward dog position if it feels good for your body and back. Hold each stretch for about 30 seconds.

They have spent more than five years meticulously developing, testing and refining its innovative EB insole range to deliver the ideal fit, feel and functionality. It targets the muscles that cause pain during the day

‘What I discovered was that we actually need to wedge the outside of the foot to support the ankle stabilizing muscles, preventing overexertion and subsequent fatigue.’

Through the research, Emily and her team discovered that muscle strain and fatigue compromise the stability of the ankle and cause the pain.

They have spent more than five years meticulously developing, testing and refining its innovative EB insole range to deliver the ideal fit, feel and functionality.

She has designed insoles for almost every shoe style, including running shoes, kitten heels, boots, high heels, dress shoes, ballerinas and even soccer cleats.

So what makes them better than the rest? Emily has three reasons for this: cushioning technology, patented design and invisibility regardless of the shoe.

Through the research, Emily and her team discovered that muscle strain and fatigue compromise the stability of the ankle and cause the pain.

The ‘cushioning pod technology’ provides ‘infinite rebounding comfort in the forefoot’; Tests showed that it took ten times longer for the burning pain to occur and that the pain intensity was reduced by 70 percent.

The next day, pain was also reduced by an average of 70 percent.

The patented design is also designed to provide a balanced support system to minimize muscle overload leading to fatigue, compensation and ultimately pain and injury.

Unlike any other insole, the EB Heels support the lateral foot to better activate the calf muscles, which helps stabilize the ankle and maintain a vertical alignment of the heel, adding to the elegance of the heel.

Better use of the posterior chain muscles means less tension in the feet and legs and better recovery.

Emily also recommends a series of exercises to do before and after the heel lift to make it less painful

They also fit seamlessly into any shoe style, including open back, sandal, open toe, boots, wedges and stilettos. With a 7/8 design, they have all the support and cushioning where it’s needed, but don’t take up valuable space in the toe.

They’re strong enough to stay in place, but they’re also removable and reusable, with a spritz of water on the bottom enough to rekindle the stickiness if it fades.

“These make my ‘naughty’ shoes so much more comfortable, I honestly can’t believe it,” one shopper wrote.

‘OMG… Where have these been all my life?? All I can say is THANK YOU!’ Another added.

You can pick up a package online or at one of these stores stock holders.