At this point, it’s hard to make a strong case for the health benefits of wearing high heels every day. Even style icons like Victoria Beckham and Sarah Jessica Parker can’t ignore the health risks that come with this fashion-forward choice.
While the dangers of prolonged heel wear are well documented, practical tips and podiatrist-backed guidelines for heel lovers are still surprisingly scarce.
Wearing high heels for too long can lead to foot and ankle pain—heel height plays a major role in how long you can wear them comfortably (Credit: H_Ko / Shutterstock)
For many people who prefer the look of a few extra inches, the health risks are just part of the sacrifice of fashion.
While cutting back and opting for flat footwear from time to time is viable, for many people, the idea of giving heels up entirely would be a challenge.
Take Naomi Campbell, for example. This supermodel has strutted across so many runways in such towering heels that she’s developed painful bunions on her poor feet, but that doesn’t stop her from persisting:
Naomi Campbell’s visibly strained feet highlight the toll years of wearing high heels can take, including the development of painful bunions (Credit: WENN)
Luckily, thanks to a podiatrist-consulted episode of “The Doctors,” we have some actual numbers to work with that suggest more gradual changes than the radical option of cutting heels cold turkey.
Whether or not we listen to these suggestions is up to us and our outfits, of course, but at least now we can’t say we didn’t know.
During the high-heeled segment of this episode of “The Doctors,” available for viewing below, the female doctors detailed three of the main heel heights. They provided a podiatrist-recommended timeline for how long you can healthily wear each before the pain settles in and you increase your risk of long-term damage.
Though they admitted that they don’t always adhere to these time constraints, the doctors are certainly advocating more awareness concerning the issue.
How Long Can You Wear Kitten Heels? Podiatrists Recommend 4 Hours Max
Although Dr. Rachel Ross, a family physician on the show, commented that she could probably wear these shorter heels all day, there are still serious health risks associated with prolonged wear.
Kitten heels are the most foot-friendly of the bunch, with podiatrists recommending a maximum wear time of about 4 hours to avoid discomfort (Credit: The Doctors)
Podiatrists recommend choosing kitten heels over stilettos, but just because these shoes look and feel more comfortable doesn’t mean they’re suitable for all-day wear.
Taylor Swift, Zooey Deschanel, and AnnaSophia Robb show how to style kitten heels with ladylike dresses, proving comfort and elegance can go hand in hand (Credit: WENN)
Despite some fashion backlash for the kitten heel in recent years, the style appears to be gaining momentum in the celebrity world.
With more information about the health risks associated with high heels, stylish stars like Taylor Swift and Zooey Deschanel are occasionally opting for shorter heels and flatter footwear.
Bear in mind that even if you find yourself a cute pair of shoes with a kitten heel, 4 hours is likely all your feet can handle painlessly!
Wearing Mid-Heel Pumps Safely: Why 3 Hours Is the Daily Limit
Slightly higher than the kitten heel but not tall enough to be stilettos, mid-height heels are the standard option for adding a classy, feminine flair to your outfits without the pain of ultra-high heels.
Mid-height heels strike a balance between style and comfort, but podiatrists recommend limiting wear to about 3 hours per day to avoid strain (Credit: The Doctors)
Although many celebrities opt for the tallest heels when it comes to outings and events, this mid-level heel is also quite popular.
For many women, this heel size is standard for daily wear. Mid-height heels can be seen as chic and professional, as elegantly displayed by the Duchess of Cambridge and Michelle Obama.
Catherine, Princess of Wales, and Michelle Obama both favor mid-height black pumps—elegant, polished, and perfect for formal events without sacrificing comfort (Credit: WENN)
For this heel height, podiatrists recommend that wearers limit their daily wear to 3 hours or less to maintain optimal health.
Even if mid-height heels feel comfortable, podiatrists caution that three hours is the maximum your body should endure in one stretch.
Stilettos and Sky-High Heels: Why 1 Hour Is the Max You Should Wear Them
One hour might sound like an impossibly short period, but there’s no denying how quickly your feet can begin to ache from wearing stilettos.
When you add extra inches to your heels, the balls of your feet and toes must manage the additional weight, placing you in an unnatural position that makes you vulnerable to back pain and other issues.
Podiatrists recommend limiting stiletto wear to just 1 hour per day to reduce the risk of foot pain, joint strain, and long-term damage (Credit: The Doctors)
If you can’t imagine your life without stilettos, perhaps you can try Dr. Rachel Ross’s hack: she admits to wearing Uggs to work and changing into her heels when she arrives.
Bringing an extra pair of shoes might seem like a hassle, but it could save you from future pain.
Blake Lively, Jennifer Lopez, and Zendaya rock sky-high stilettos in bold hues—proof that standout heels can elevate any outfit, even if only wearable for an hour (Credit: WENN)
The doctors mentioned that when buying or wearing stilettos, choosing a pair with a platform is the best. Without the extra padding on the balls of your feet, your toes can take a beating from being so close to the ground.
In the celebrity world, especially for red carpet events, towering heels are the norm, and they can certainly add a sexy display to an ensemble.
We hope some of these stars are packing an extra pair of flats in their clutches!
Rolling a tennis ball under your foot is a simple, podiatrist-recommended way to ease heel pain and release tension after wearing high heels (Credit: The Doctors)
To further our concerns about heel-wearing, Dr. Andrew Ordon, a plastic surgeon, named a frightening list of potential health issues, including “bone spurs, plantar fasciitis, back pain, and hammer toes.”
Although hearing the technical problems that could arise from prolonged heel wear is scary, it’s also important to be reminded that the pain we feel from wearing heels is not something to be ignored.
Thankfully, the doctors also detailed a few ways to combat some of these health issues, including rolling a round object such as a tennis ball or water bottle under your feet at the end of the day or soaking your feet in an ice bath.
Whether you decide to adhere to this podiatrist-recommended timeline or not, being aware of the guidelines and correlating them with the pain you may experience from wearing heels is essential for maintaining a healthy relationship with your feet and body.
More Tips for Wearing Heels Without Harming Your Feet
If you’re committed to wearing heels but want to protect your feet, you’re not alone. Fashion lovers and podiatrists alike have weighed in on the safest ways to enjoy high heels without sacrificing comfort or long-term health. For further reading, explore these expert-backed guides and celebrity insights:
- How to Wear High Heels Safely: Expert Tips for Everyday Style – Discover stretching techniques, strengthening exercises, and smart shoe choices that make daily heel wear more manageable.
- Are High Heels Bad for You? 6 Hidden Health Risks – Learn the science behind high heel pain and potential long-term effects on posture, knees, and your spine.
- Bunions and High Heels: What Celebrities Like Naomi Campbell Can Teach Us – See how years of stiletto wear can affect your feet and what to do about it.
- Find the Most Comfortable Heel Height for Your Lifestyle – This guide breaks down how to choose the right heel height based on your daily routine and comfort level.
- Style Meets Comfort: How Cassandra Bankson Makes Heels More Wearable – Get real-life hacks from a fashion influencer who transforms uncomfortable heels into favorites.
These resources will help you find the perfect balance between looking fabulous and feeling good, because fashion should never come at the cost of your health.