Ankle Strap Heels Without Pain: 3 Simple Tricks You Need To Know
Walking in heels can be a stiletto struggle, especially when ankle straps come into play. We’ve all been there – you step into a pair of gorgeous ankle strap heels, ready to conquer the world one confident stride at a time, only to find yourself hobbling in agony moments later. The once alluring allure of those irresistible heels transforms into sheer torture as those pesky straps dig mercilessly into your delicate skin. But fear not, fellow shoe lovers! In this article, we unveil the elusive secrets to strolling in ankle strap heels without enduring excruciating pain. Brace yourself for three simple tricks that will revolutionize your relationship with these coveted fashion staples once and for all. Say goodbye to blistered ankles and hello to pain-free elegance!
It’s hard to overstate the appeal of ankle strap heels; they look great on most feet types, elongate your legs AND they allow for endless versatility in styling- think anything from the barely there elegance of Stuart Weitzman’s Nudist heels to the candy colored floss heel offerings from the likes of The Row and Rejina Pyo, beloved of It girls from Paris to Copenhagen. What’s NOT to love is how difficult they can be to keep on, and how painful they can be to wear. Read on to find out why your ankle strap heels hurt, and 3 tweaks you can make to immediately improve your strap heels experience.
Ankle strap heels present two main problems. Firstly- and common to all forms of high heels- your feet tend to slide forward in the shoes.
Besides the natural tilt of your ankle strap heels footbed, the cause of feet sliding forward in heels could be that your feet are cold, or that they are hot (and sweaty). It could be that your shoe has stretched out, or that you’re wearing stockings with your heels. Whatever the reason, it can be super frustrating, and very bad for your feet when you start using your toes to claw-grip on to your footbed. That’s not even factoring in how it gets painful once the pressure starts building up in your ball of foot, creating that sensation all high heel wearers know as “burning ball of foot pain”.
To add insult to injury, the thin straps on your sandal heels that once signaled cool girl insouciance on their Zara pedestal are now alternately digging into tender ankles and skin/ causing your feet to wobble while walking due to their filmsy structure and lack of support.
This problem is compounded by how a pair ankle strap heels that fit well in the comfort of the shoe store can become wobbly and ill fitting once you factor in your gait and pace of walking. Hands up if you’ve ever bought a pair of seemingly well-fitted ankle strap heels, only to feel those same straps fitting too tight and biting into your skin 20 minutes into walking. Ouch!
Sounds familiar? Don’t feel bad though, because it’s not just us mortals who suffer these indignities. Here’re some celebrities who are NOT having fun in their ankle strap high heels.
BETH BEHRS
We would be grimacing too if we were in Beth Behrs’ Guiseppe Zanotti Harmony Sandals, as gorgeous as they may be. The pretty actress from TV serial 2 Broke Girls is tottering in her high heeled shoes; note the little toe that has been pushed out of position on her right (that’s gotta hurt!), as well as the left foot’s bunched up, claw-like grip on the footbed.
BRITNEY SPEARS
Here’s Britney in the same model, except with more bling on her pair of Harmony Triple Strap Sandals. Two toes and counting are dangling outside her right shoe, and she’s probably doing her level best (and losing the fight) trying to keep all her left toes contained in the shoe. In Britney’s case, the pressure on her forefoot is that much more obvious, considering how her feet appear to be jammed way to the front of her sandals. One can only imagine her needing to walk on and the ensuing awkwardness.
KIM KARDASHIAN
Ever the high heel veteran, Kim Kardashian gamely struts out in perspex block heels while pregnant. Thicker straps and block heels means she’s better positioned than poor Beth and Britney in the above examples- but it’s still a wobbly walk to the car for her.
So what’s happening, and more importantly, what can you do to make sure that the next time you break out your cute ankle strap heels, you’re as comfortable as possible?
Well, here’s some good news, and some bad news. The good news is that its possible to find a pair of well fitted high heels that hold your foot in place. Most girls have a Holy Grail, or are on never-ending quests to find that perfect pair among thousands of ever-changing designs, sizes and brands. If you have found a brand or a single pair that works for you, you’re one of the lucky ones.
For the rest of us, here’s more bad news- the search becomes so much harder when its a pair of ankle strap heels- because their design necessarily means a lack good support and structure for your feet. So what’s a high heel loving girl to do?
FIND THE RIGHT FIT
Trick #1 comes into play at the store BEFORE you commit to your heels. Making sure you get the right fit can go a long way towards helping you feel more comfortable in your shoes later on. Use the tips below assess the fit and suitability of your ankle strap heels. Already bought a pair of heels that hurt? Fret not, skip onward to tip #2!
TRY ON/ BUY YOUR SHOES TOWARDS THE END OF THE DAY
This is sound advice not just for ankle strap heels, but for all shoes, as your feet expand more towards the later part of the day. Buying a pair of heels in the morning could mean that they’ll start to feel uncomfortably tight around noon.
MAKE ROOM FOR YOUR TOES AND HEELS
Since ankle strap heels are open toe, and the incline of the shoe coupled with gravity naturally pushes your foot to the front, make allowance for this to happen in your new sandal- we suggest there should be no toe overhang whatsoever.
Similarly, make sure your heel is directly lined up above the heel of your shoe, not outside the shoe or too far in. Given the forgiving nature of fit in ankle strap heels, it might be tempting to either size up or down, especially during sales season. We advise against this, as doing so can mean bad support, and a lot of pain!
WATCH THE STRAPS
The fit of your sandal heel straps should allow for movement, but not be so loose that the shoe hangs off your feet as you walk. The best way of testing for correct fit here is to walk around the store at your usual pace, and take note of where the straps might be tugging at your feet. Remember not to ignore any pain you feel at this stage, however small, as it will likely get worst once you step out.
For a more in depth guide to choosing the correct fit for your high heels, read our post on How To Make Sure Heels Fit Correctly
GET A GRIP
Slipping forward in your strappy shoes is not merely annoying and painful, it could cause you to wobble when you walk and fall flat on your face! The main reasons that cause your bare feet to slide forward in high heel shoes are slippery insoles or sweaty feet.
To stop your feet from slipping in your heels, you could try your hand at creating this super simple DIY insole from a piece of absorbent, sweat-wicking fabric. This provides some grip for your foot.
[Tired of slipping forward in heels? Our super simple DIY $5 insert saves the day]
Alternatively, invest in some shoe bumps- inserts that fit under your toe joints. These nifty little devices stop your feet from sliding forward in your shoes, and provides some much needed grip for your toes.
Pick the shoes bumps made from softer material like the ones pictured above, instead of the harder resin models that could hurt after a while.
1. “Unleash Your Inner Goddess: How to Rock Ankle Strap Heels Pain-Free!”
Are you tired of suffering through painful blisters and sore feet every time you wear ankle strap heels? Well, fret no more, because we have the ultimate guide to help you unleash your inner goddess and rock those fabulous heels pain-free! Say goodbye to your shoe woes and hello to hours of comfortable, confident strutting.
First and foremost, make sure you find the perfect fit. Ill-fitting shoes are the root cause of all your discomfort. When shopping for ankle strap heels, always try them on and walk around the store to ensure a snug fit. Pay close attention to the arch support and the width of the shoe. Remember, not all brands are created equal, so don’t be afraid to try on different sizes and styles until you find the one that feels like it was made just for you.
- Invest in quality: Cheaply made shoes can be a nightmare for your feet. Opt for well-crafted, durable pairs that provide proper cushioning and support.
- Choose the right heel height: If you’re not accustomed to wearing heels, start with a lower heel height and gradually work your way up to higher ones. This will help your feet adjust to the
2. “Stepping into Elegance: Mastering Ankle Strap Heels Comfortably and Confidently!
Why Do High Heels Hurt?
1. The placement of the heel
When you picture your favourite stiletto in your mind, does the heel come straight down along the back of the shoe? Or is the heel placed a bit further in? Take a look at these two different Jimmy Choo pumps:
In the first photo, you can see how the heel of the shoe is placed further down in comparison to the second shoe. If you find that when you wear heels there is pain in the ball of your foot, podiatrist Abby Towfigh suggests you opt for shoes with the heel located further in, such as the first picture.
This allows less pressure at the front of your foot, and enables your heel to help do some of the work.
You can check out her full comments in the video below:
2. Reduce the height
I’m sure this will come as no surprise, but opting for a heel height of 3 inches or lower will save your feet.
Your typical walking pattern is heel-toe heel-toe, but when you are wearing high heels that go above 3 inches, you are changing the biomechanics of your walk, shifting your balance, and your feet want to change to toe-heel toe-heel in order to keep you upright.
If your absolute favourite pair of heels is above 3 inches, don’t worry! A shoe cobbler can reduce the heel height of most shoes by up to a full inch.
It is important to note here that just because your heels are lower does not mean that your posture and gait have not changed. Take a look at this quick video below from the Musicians Health Collective to see how even just standing still in 2 inch heels your posture changes:
3. The shape of the toe
It’s not uncommon to hear someone warn you to stay away from pointed toe shoes and try for a more rounded toe. While this does make sense in theory, in practice the shape of the toe may play a different role than you think.
If you experience pain on the side of your foot either near your baby toe or your big toe (or the ‘bunion zone’), how high the vamp (the lip of the toe section) goes can actually play an important role. Make sure the vamp does not cut across or near the area you typically experience irritation.
The insole of the shoe can also help you here. A leather insole is recommended so it can better mold to your foot, just like the material of the lining and outside of the shoe can stretch around your foot as well.
Where the toe shape can play an important role depends on how much of the toe box your foot fills. If you have shorter toes, you may find you have no problem wearing pointed shoes, because you toes do not squish into the toe box. However, if you have longer toes you may find yourself avoiding pointed shoes altogether because the toe box is not large enough to accommodate your foot.
There is no true rule for which type of shoe is best for your foot. The best unit of measurement is you! Let your feet tell you what is more comfortable.
4. Chunkier heel for an increased base of support
The skinnier the heel, the more difficult it is to balance. A simple way to think of your base of support is to start standing with no shoes on. Have your feet shoulder-width apart. Have someone give you a gentle push if you’d like to really test it. Then, go down on all fours and have someone gently push you again. Now, stand on one foot and try again.
Having done this, it is easy to think of how a thicker heel can give you more balance than a stiletto!
How Can I Wear High Heels Without Pain?
5. Stretch those puppies out
Some people prefer wearing thicker socks with your heels around the house first to stretch out your shoes, some people say use a blow dryer on them before putting your feet in. The bag of ice in the freezer trick is also popular!
Personally I grew up with the sock trick, and if that didn’t work my mother would pull out: the shoe stretcher.
It looks like something you would find in a Wish ad – and you’re right! You can actually buy them on Wish now. Your feet should be able to move in your shoes, so stretch them out if you need to.
6. Gel or padded inserts
If you watched the first video in this post, you will have heard about a couple different types of shoe inserts you can use to minimize your foot pain. Keep in mind that adding padding of any kind to a shoe will make the shoe fit tighter, so make sure you can still move your foot around comfortably in your shoe after.
Here are a few options, and what is best to use them for:
- Ball of Foot Cushions. These are placed exactly where you think they would be – under the ball of your foot. This allows an extra cushion under the ball of your foot to improve shock absorption and aid in pain relief. There are multiple different types you can buy depending on how you want them to sit. A pair from Dr. Scholl’s can typically cost around $6.99.
- Gel Heel Liners. If the back of your shoe rubs against your heel/ankle a lot and you want to avoid blisters, try some gel heel liners. They usually cost under $10, and can come in a more malleable gel or a stiffer fabric lining.
- High Heel Insole Inserts. Placing an insert below your heel that runs through half or more of the sole of the shoe can help not only add cushioning to your heel, but can assist your foot by altering the weight distribution.
- Arch inserts. If you have a very high arched foot, some people find having a shoe cobbler place an arch support under the insole can make a huge difference in comfort.
- Toe Guard or Bunion Protector. If your shoe irritates the outside of your foot, you can get a silicone pad that loops around your toe! There are some designed for going around your baby toe, and some that are for your big toe that protect the ‘bunion zone’. There are even silicone guards that have an added piece to the toe loop made to help in bunion correction – although we cannot guarantee their effectiveness in this regard. But if blisters are something you want to avoid on the sides of your feet – try these out!
7. Tape your toes
This may sound like an old wives tale or something that only happens when you have a broken toe, but there is actual science behind this!
“It is possible to minimize pain by hacking the science behind your body to work to your advantage.”
In a 2017 interview, podiatrist Joan Oloff explained how this strange hack works:
“The metatarsals, or five long bones of the foot, end at the ball, and heels can cause pain to the bone endings more than flat shoes would. Additional pressure can also be put on the toes, which tend to contract more when wearing heels. But a lot of the pain one feels comes from small intermetatarsal nerves that run in between the bones of the foot themselves, and when wearing heels, the nerves become irritated and enlarged.”
“This causes a bursa to surround the nerve and fill up with inflammatory tissue, causing pain. The most common nerve that gets irritated is the one that sits between the third and fourth toes, mainly because the toes spread apart when the tissues enlarge,” Oloff said. “Because of this, taping one’s toes can remove some pressure from the nerve and inflamed tissues.”
- Ball of Foot Cushions. These are placed exactly where you think they would be – under the ball of your foot. This allows an extra cushion under the ball of your foot to improve shock absorption and aid in pain relief. There are multiple different types you can buy depending on how you want them to sit. A pair from Dr. Scholl’s can typically cost around $6.99.
