Cool your heels

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Even the most badass female athletes like to throw on a pair of heels and have a fancy night out. Question is: What effects do those stilettos have on your muscles?

"Wearing high shoes shortens your calf muscles," said VIP fitness coach Suzanne Meth of E@Equinox. "This lessens range of motion -- from your calf to your hamstring, right up to your lower back."

To counter the effect, try this Manolo-friendly exercise: With your right foot planted, bring your left foot forward, angling the toes skyward to press your left heel into the ground. Lock your knee and lean in, holding the pose for 20 to 30 seconds (about the time it takes to sing "Happy Birthday" twice). Switch sides and repeat. "This is a great way to take advantage of what trainers call 'kill time' -- moments that might otherwise be wasted," said Meth. "By giving calves a much- needed rest and release, you can reduce the chance of injury down the line."

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