The more heels you wear, the more likely you are to develop knee osteoarthritis, according to a new study. It’s not really shocking that heels are bad for you. But here a question arises. Exactly how many hours can you wear pumps before damage begins? Podiatrist L. Kelsey Armstrong explains.
“Heels are bad for your feet because they put your feet in an unnatural position,” he says. Stress on the balls of your feet can lead to calluses, fractures, hammertoes, bunions, neuromas, and now knee osteoarthritis.
To lower your risk of these symptoms, you should reduce the amount of time you spend in heels. “Time varies depending on the type of shoe and the type of activity you do with it,” Armstrong says. Here’s your go-to heel guide:
Low heels (1.5 inches or less): “Use these heels when you’re standing for long periods of time, such as when shopping or partying,” Armstrong says, but they’re limited to a maximum of four hours a day.
Medium heel (1.5-3 inches): “These shoes should only be worn for shows, weddings, dinner dates, etc.,” says Armstrong. He’ll probably be fine for up to 3 hours in these heels, but don’t push it beyond that.
High heels (over 3.5 inches in height): It’s best to avoid these completely, but if fashion forces you to do so, try not to spend more than an hour at a time. “If your shoes have better support (closed-toe shoes or wedge shoes), you may be able to wear them longer than these guidelines,” Armstrong says.
And, let’s be honest, you’re not planning on ditching your pumps completely, so there’s one more thing you can do to prevent problems on paved roads with heels. After you put on your heels, “roll the golf ball through the soles of your shoes,” Armstrong says. “This promotes movement and strengthens the small muscles in your feet, two things that don’t happen when you’re wearing heels.”
See more women’s health:
What happens to your body when you wear heels
7 best exercises for women who wear heels
Jillian Kramer is a freelance journalist whose work has appeared in Food & Wine, Travel + Leisure, Martha Stewart Living, SELF, and more.
