For some women wearing high heels is a must. Sometimes we find a pair of killer heels that are worth enduring a bit of pain.  Unfortunately, science doesn’t share the same sentiment.

Japanese researchers concluded after a four-year study that wearing heels is really bad for you. The researchers asked forty young women who studied in Tokyo to regularly wear heels for four years. During those four years, the health of those women has been investigated with a focus on their ankles.

The ankles of the women who walked in heels at least three times a week were significantly worse than those of others. At first it seemed as if wearing heels made the ankle stronger, but it turned out that on the long-term the ankle went out of balance, which is the main cause of ankle injuries.

Do you refuse to live in a world where you can’t wear heels?

Then the researchers advise you to do some strengthening exercises several times a week.

Three simple exercises when wearing heels a lot.

1. Shins and Ankle Stretch

• Sit down on a chair or bench. Bend your right leg, and place your right ankle on your left knee.
• Hold onto your right toes with your left hand, and gently press your right toes to the left, so your foot is in a pointing position. Press your foot forward into your hand to increase the stretch in the front of the foot and shin.

Stay here for 10 to 15 seconds, and then switch sides.

2. Towel Foot Stretch

Give the soles of your feet and your tight calves some love with this easy stretch.

• Sit on the floor with both legs straight out in front of you.
• Fold a hand towel in half, and hold on to either end with each hand. Hook the middle of the towel around the ball of your right flexed foot.
• Bend your elbows back and pull the towel toward your chest while keeping your right leg straight, but don’t jam the back of your knee into the floor. To increase the stretch in your calf, bend your right knee slightly.

Hold here for 10 to 15 seconds, and then do this stretch with the left foot.

3. Open Lizard

This lunge variation will target the outer ankles as well as open tight hips that can also be caused by wearing high heels.

• Come into a lunge position with your right knee forward.
• Lower your left knee to the floor, and rest your hands on the ground under your shoulders.
• Slowly lower your right knee to the right so you’re resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward to increase the stretch.

Hold like this for 10 to 15 seconds, and then repeat on the left side.