The Truth About Wearing High Heels All the Time

From sleek stilettos to classic pumps, high heels can add style and confidence to any outfit. But wearing them too often? Not so great for your body.

While heels may seem harmless in the short term, regularly strutting around in them can lead to long-lasting pain and structural issues. Here’s what you need to know about the risks, plus tips for wearing heels more comfortably (if you just can’t resist).

The Risks of Wearing High Heels

“High heels are poorly designed from a biomechanical perspective,” says Mark Mendeszoon, DPM, a podiatrist and director of the Advanced Foot and Ankle Fellowship at University Hospitals Richmond Medical Center.

Heels throw your body out of alignment, force your weight onto the balls of your feet and cramp your toes all of which can lead to the following problems:

1. Foot Pain: A survey by the American Podiatric Medical Association (APMA) found 71% of heel-wearers report foot pain. Tight, pointed-toe shoes are usually the worst offenders.

2. Bunions and Hammertoes: The narrow design of heels can push your toes into unnatural positions, causing bony bunions or curled hammertoes. Over time, these can become painful and even require surgical correction.

3. Metatarsalgia: Wearing heels places extra pressure on the balls of your feet, which can damage the protective fat pad, leaving bones inflamed and bruised.

4. Neuromas: High-pressure areas may lead to irritated nerve endings, causing swelling, tingling or sharp foot pain.

5. Tight Achilles Tendon: Heels keep your Achilles tendon in a contracted position, which can shorten it over time and lead to stiffness, plantar fasciitis or tendonitis.

6. Posture Problems: The altered biomechanics of walking in heels can cause a chain reaction throughout your body, leading to knee pain, back spasms and even issues with your hips.

7. Ingrown Toenails: Shoes that pinch your toes can force toenails to grow into the surrounding skin, leading to discomfort and infection.

8. Injuries and Falls: Because heels are less stable (especially stilettos), they increase your risk of tripping, ankle sprains and even fractures.

How to Relieve Foot Pain From Heels

If you love your heels, there are ways to minimize their impact:

• Stretch Your Achilles Tendon: Perform daily stretches, like towel stretches or wall calf stretches, to loosen the tendon.

• Massage Your Feet: Roll a frozen water bottle or foam roller under your feet to relieve tension.

• Strengthen Your Feet: Exercises like scrunching a towel with your toes can improve foot mobility and strength.

• Alternate Footwear: Switch to flats or sneakers whenever you can like during your commute to give your feet a break.

• Add Cushioning: Use metatarsal pads or gel inserts to absorb some of the pressure on the balls of your feet.

6 Tips for Wearing Heels More Comfortably

If you’re not ready to part ways with your favorite heels, here are a few tips to protect your feet:

1. Choose Lower Heels: Stick to heels under 2 inches high to reduce strain. Kitten heels are a stylish alternative.

2. Opt for a Wide Toe Box: Pointed toes may look chic, but open-toe or wide-toe shoes are more forgiving on your feet.

3. Look for Padding: Heels with extra cushioning (or added inserts) can reduce foot pressure.

4. Avoid Wearing Them All Day: Give your feet breaks and alternate with supportive footwear throughout the day.

5. Skip Peep-Toe Styles: These can cause overlapping toes and increase the risk of ingrown nails.

6. Choose Podiatrist-Approved Heels: Look for options with the APMA Seal of Approval for a healthier, more supportive design.

The Bottom Line

Wearing high heels occasionally won’t wreck your feet, but regular use can cause pain, deformities and lasting posture issues. If you love heels, opt for lower, well-cushioned styles and give your feet a break whenever possible.

When foot pain becomes persistent, consult a podiatrist to discuss treatment options and keep your feet healthy for the long haul.

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