A Gentle Guide to Wearing Heels Without Harm

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Introduction

Wearing heels shouldn't hurt—but it can if we're not mindful. If you missed our previous post, be sure to check it out to understand what really happens to your body when you wear heels.

That said, this guide will help you protect your body while still enjoying your favorite shoes.


Materials Needed 

  • Ruler

  • Tennis ball or frozen water bottle

  • Small towel

  • Comfortable chair

  • Comfortable floor space or mat


The Guide

  1. Know the Height of Your Heel

This helps you plan how often you should wear each pair. Let’s be honest—most ladies already know the heights of the heels in their wardrobes. But if you’re unsure, try this:

  • Grab a ruler and measure your heel from top to bottom. What did you get?

Why it matters:

  • Heels over 2 inches put more pressure on your spine, feet, and joints.

What to do:

  • If you love heels—or you're buying for someone who does—get a mix: pointed, block, 1 inch, 1.5 inches. Create a daily or weekly rotation.

  • Save the highest heels for short events

  • Use lower or block heels for everyday comfort


  1. Break Up the Heel Time

Your body needs breaks from heels. Try these tips:

  • Sit whenever possible

  • Switch to flats during your commute or lunch

  • Avoid wearing heels longer than 2 hours at a stretch


  1. Stretch. Stretch. Stretch.

After a long day in heels, these simple stretches will help ease tension and prevent pain.

  1. Foot Roll

Loosens tight muscles and reduces soreness.

  • Sit on a chair, feet flat

  • Place a tennis ball or frozen water bottle under one foot

  • Roll from heel to toe for 1 minute each foot


  1. Towel Stretch

Relieves foot stiffness and stretches your calves.

  • Sit with legs straight in front of you

  • Loop a towel around the ball of one foot

  • Keep knee straight, gently pull towel toward you

  • Hold for 20–30 seconds, switch legs


  1. Wall Stretch

Relieves calf tightness and prevents Achilles tendon shortening.

  • Face a wall, hands at shoulder height

  • Step one foot back, heel flat, leg straight

  • Bend front knee and lean into the wall (like you are pushing it)

  • Hold 20–30 seconds, then switch legs


4. Strengthen Your Feet (2–3 times a week)

  • Toe Towel Grab: Sit and squeeze a towel with your toes (10 times)

  • Calf Raises: Slowly rise onto your toes, then lower down (10 times)

  • Ankle Circles: Lift your foot and rotate your ankle in both directions (10 each way)


Final Words

We’re not against slaying—we’re just for slaying with sense and strength. Your heels can still be your thing… just don’t let them hurt you. Your body (and your future self) will thank you.


Need help or have questions? Contact/text us at: +2348126973878


More Posts You'll Love:

📌 [Fix Your Posture]

📌 [DIY: Understanding Paresthesia]

📌 [A Gentle Guide to Reclaim Movement]


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