Warning over viral Nicki Minaj high heel challenge — physical therapist reveals 3 steps to avoid getting hurt

New York Post

3 days ago

Strike a pose and… try not to eat pavement?
TikTok is teetering on the edge thanks to the 'Nicki Minaj Challenge,' a viral trend that's got users strapping on stilettos and trying to defy gravity.
Some pull it off. Others end up with ice packs and bruised egos.
9 TikTokers are doing the 'Nicki Minaj challenge,' balancing on one foot while squatting in heels.
@albavukaj / TikTok
9 The trend — which ha some truly impressive videos — has racked up millions of views on TikTok.
@sugarspicedelightsbakery, / TikTok
The stunt harks back to Minaj's 2013 music video for her song 'High School,' in which she can be seen perched poolside in sky-high heels, crouching down low with one leg crossed over the other.
Now, TikTokers are taking the iconic stance to new extremes, striking it while balancing on traffic cones, champagne towers, garden hoes and even surfboards mid-wave.
But not everyone is sticking the landing. In a clip with more than 15.5 million views, creator Ashley Raye attempts the pose atop a stack of dumbbells — only to topple over and land flat on her behind.
'The Nicki Minaj Challenge is a fun and impressive way to show off balance and coordination, but don't forget safety!' Morgan Gagnon, a physical therapist with the Hospital for Special Surgery at Naples Comprehensive Health, told The Post.
'While it's great for building flexibility and strength, attempting it without proper technique or awareness can lead to injury,' she warned.
Want to attempt the 'Nicki Minaj Challenge' without winding up in urgent care? Gagnon shared three key steps to prep your body so you can serve the pose without the pain.
9 Minaj's 'High School' music video inspired the gravity-defying TikTok trend
#1 Master your balance
Don't bust out the heels just yet.
'Start with the basics and progress only when you feel stable and confident,' Gagnon said.
First, stand on one leg in bare feet or sneakers. If that feels easy, level up to a single-leg squat. Once you're ready for a bigger challenge, balance on one leg on an unstable surface or in heels.
'Finally, if your balance is solid, attempt a single-leg squat on an unstable surface or in heels,' Gagnon advised.
9 The challenge can show off your core strength and balance.
@iamashleyraye / TikTok
9 But it can also lead to injury if you aren't careful.
@iamashleyraye / TikTok
#2 Stretch like you mean it
Limber up — your muscles will thank you.
Gagnon recommends doing a few key stretches before attempting the challenge.
First, the seated figure four stretch: sit with your feet flat on the floor, cross one ankle over the opposite knee, and gently lean forward to feel a stretch in your hip and glute. Be sure to repeat on the other side.
9 The pose resembles a single-leg squat with one leg crossed over the other.
@tbhskincare / TikTok
9 In each, users are wearing tall high heels.
@wandertheblue / TikTok
Next, try the standing figure four stretch: Stand with your feet hip-width apart, lift your right foot and rest your ankle on your left thigh, then slowly bend your left knee and lower your hips as if sitting back into a chair. Again, switch sides.
Finally, quad stretches help loosen up your thighs.
Stand with your feet hip-width apart, bend one knee and bring your foot up toward your butt, then reach back to grasp your foot or ankle, gently pulling it until you feel a stretch along the front of your thigh. Don't forget to switch legs.
#3 Activate your muscles
'This pose requires strong core and lower body muscles, as well as proximal stability,' Gagnon explained.
To build strength, she recommends starting with bridges: lie on your back with knees bent and feet flat, then lift your hips while squeezing your glutes. Once you're comfortable with that, try single-leg bridges to push your balance and strength to the next level.
Squats are another great way to build muscle for this pose. Stand with feet shoulder-width apart, bend your knees, and lower your hips as if sitting back, keeping your chest up and knees behind your toes.
9 'The Nicki Minaj Challenge is a fun and impressive way to show off balance and coordination, but don't forget safety!' Morgan Gagnon told The Post.
@sydneyplumberchick / TikTok
9 'While it's great for building flexibility and strength, attempting it without proper technique or awareness can lead to injury,' she warned.
@benblue01 / TikTok
Gagnon also suggested calf raises to strengthen your lower legs. Stand with feet hip-width apart, lift your heels slowly until you're balancing on the balls of your feet, hold briefly, then lower back down.
To activate your core, try lower plank holds. Get into a plank position on your forearms with your body in a straight line from head to heels. Hold this position, keeping your abs tight and hips level to build endurance and stability.
'Stay smart and strong!' Gagnon said.