The best tips for wearing high heels without pain

There’s no denying the power of wearing high heels. They give us confidence, can take an outfit from drab to fab, and according to a study from France, men prefer women who wear high heels. But wearing high heels without pain seems next to impossible. Unless you’re wearing a 4cm block heel (does that even count?), heels hurt.
Fortunately, this doesn't have to be the case. If you dream of walking in sky-high heels with ease, I’m here to tell you that there is hope. Craig Plumridge, Sports Podiatrist at Pro Feet Podiatry, shares his best tips with us on how to wear high heels without pain.
RELATED: Kendall Jenner’s high heel tricks
Choose the right heels
If you’re on the hunt for a new pair of shoes, keep in mind that heels which offer fixation in the form of a strap or a buckle around the ankle are easier to walk in. “Fixation reduces how hard [the] intrinsic (those within the foot) muscles have to work and will limit the likelihood of you being unsteady or falling,” explains Craig. So if you know you’ll be on your feet for a while, an ankle strap will help to prevent an embarrassing tumble.
Heels with a round backing, otherwise known as a heel counter, make them more comfortable to wear. “A shoe with a heel counter will reduce the workload for your foot throughout the day,” continues Craig.
Alternate the days you wear heels
Learn to pick your battles. Craig recommends his clients to rotate between wearing heels and more comfortable shoes. “The loads on our feet increase significantly in heels so a rotation of quality footwear (think runners and supportive casual footwear) before and after wearing heels can reduce these loads to allow our feet to handle more of these pressures when in the heels.”
Work on your foot flexibility and strength
We all wish we could do the splits, but now there’s a practical reason for why you should increase your flexibility. According to Craig, the more flexible our feet are, the easier it is to walk in high heels. “Increasing the flexibility and mobility in the foot and ankle joints allows your feet to handle a wider range of movements without the same level of pain or discomfort,” he explains. A sport podiatrist, osteopath or physiotherapist can assess your feet and help you increase your flexibility and mobility.
Foot strength is really important when it comes to wearing high heels. Strengthening the muscles within your feet with at-home exercises can make a huge difference. Craig suggests trying simple exercises such as scrunching your toes and double-leg calf raises, which help to activate supportive muscles more in day-to-day life, as well as when you wear heels.
RELATED: 5 things that are wrong with your feet
Improve the heels you already own
If you’re looking for a quick fix there are gel pads, insoles and foot cushions to help you wear the heels of your dreams with ease. These are great for when you have an event and will keep your feet from slipping. However, they are only temporary and won’t improve your heel-wearing ability down the track. “Long term the best option is to improve your foot and ankle strength and mobility,” says Craig.
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Did you like these tips? Do you have any other advice on how to wear high heels with ease?
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87 Member Comments
I’ve found that wearing inserts helps lots.
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Avoid them. I do have a few pairs to wear for special occasions but now live in sneakers or something with a small heel.
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I love wearing heels but can't wear them every day or all day long.
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No pain no gain. Great tips.
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Thank you for the heel tips
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I love heels for how they look but only have trouble in them on those irritating shopping mall escalators designed to take trolleys--the angle is life-threatening!
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I love heels but am in soooo much pain every time I wear them!!! I envy girls who seem to have no problems standing in them all day even at work!!
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Why don't companies make shoes that are pretty and good for your feet? Wouldn't that be sensible!
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I wear heels but I make sure to buy ones that support my feet. I always notice the tip first - that is what indicates to me the real quality of the shoe. I often purchase heels and then immediately have the tips changed and, not only do the heels last longer and in better condition, it gives my feet healthier support by having the right tips (given that is what you are balancing majority of the part of your feet on!).
I also wear flats but it's pointless if the flats provide no support - in which case, you're actually better off wearing a decent pair of heels with support!
Good article though - a lot of things I never knew about like the heel counter, but I think I was intuitive already on the lookout for when purchasing heels.
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I think I definitely have to work on my strength and mobility. Thank you for this article.
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I'm all about the suede ankle boots this year lol!
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omg the poor girl in the red :( I love heels but up until recently I couldn't wear them due to a much shorter husband, now I can bust them out and wear them again! I usually look for a heel tip that is a bit square rather than the round pointy types as they are easier and more comfortable to walk in
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I like heels but rarely bother with them these days.
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I used to wear high heels so much in my late teens and twenties but I don't wear them anywhere near that much now - life gets so practical!!
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never where heels i say they hurt
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I don't wear heels. I prefer comfortable boots :)
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High heels and me don't see eye to eye. Sensible footwear for me since I had a broken ankle. I can admire them on others though!
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Although I love the look of heels, it is a very rare occasion that I wear them. I much prefer to feel comfortable
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Great tips here. I love wearing heels!!
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good tips! glad the season for heels is almost over and it will be back to boots for winter
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I wish I could wear heels more often, I'm lucky to last a couple hours in any kind :(
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Anyone who thinks they can get away without problems wearing heels so high and thin is crazy.
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Holy, that last gif! I can almost hear ankle bones cracking. I love wearing heels but because I rarely wear them (only on special occasions) I cant' go for more than a couples of hours.
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love the article! the high heel quality is a must if you are wearing the heels for long hours! if it's just a couple hours night out I opt for style over comfort
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Great insight into wearing those high heels!
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