How to Wear Heels with Bunions? – Tips to Prevent Foot Pain

Only a few people cannot relate to the effort of finding a beautiful pair of heels! You will be surprised to know that there are so many things to consider.

This is why you do not need Bunions on top of this list. However, it is inevitable if you have Bunion feet, then it is the center of your concern.

Now that your Bunion feet have pushed themselves to the top of the list it is still easy to choose heels!

If you think I would tell you to forgo the idea of heels entirely, you could not be more wrong.

While pediatricians recommend avoiding heels, there are some rules that you can bend! I have mentioned the highest recommendations that help you walk in heels with painful bunions:


Do not wear high heels consistently!

There are features of sky high heels that can damage the Metatarsophalangeal joint. I have discussed them further, but if you add those features and their frequent use, you can double your pain.

Do not wear heels the majority of the time or hours. If you have been walking in heels, then take a rest. Free your feet and let them relax and clench. It will regulate the blood flow and give the tired tendons a moment to relax.


You can wear high heels but be careful not to choose high heels or thin soles. Not only do they look painful to walk in, but they also cause damage. You have to alter some of the features to aid your walk!

Wide toe box:

Narrow toe boxes of heels do not develop the Hallux Valgus from scratch, but it does increase its intensity and pain. Bunions are less stable than an average foot because the outward protrusion divides the body weight unevenly. The rounded outward jutting is also hard to jam into the narrow shoes. If you push against the odds, then it is most likely to injure the area.

Broader and softer heels with a wide area for toes is a safer option.

Pointed front heels:

Pointed front heels are different from a narrow toe box. The more pointed the front is, the narrower the shoes. Apart from lack of space, the shape of the pointed heel contradicts the feet’ natural anatomy. The accelerating sides push back the big toe and stunt its movement. Due to restricted mobility, the joints feel constant waves of shock that make them vulnerable and brittle.

Choose heels that have a wide front and a rounded or oval closure.

Height of heel:

With a bunion, a high heel is not a safe option. The higher the heel, the more bodyweight falls on the front of the feet. And with narrow space, there is no flexing, and it becomes more difficult for feet to accommodate.

Smaller heels within two inches do not put that much pressure. However, if you want those extra inches, how about you choose wedge shoes. Wedges have uniform height distribution throughout their length, so no part of the foot is targeted for uneven pressure.


The midsole of the feet matters a lot. Regardless of high heels or wedges, it would help if you chose a sturdy yet comfortable midfoot. It enables you to maintain body weight and take the pressure off the toes. The footbed acts as secondary padding that brackets the lump and catalyzes its healing ability.

The Thickness of the Sole:

Stilettos have thin heel soles, so they cover less surface area concerning ground. Choose block heels or wedges that span maximum heels and floor. The firm contact with the ground balances the difference in a ball to heel height.

Thickness is directly proportional to stability. More stabilizing the heels are there is a lesser probability of bunions progression because of unaimed pressure.

Muscle Work:

Break from heels now and then is a good idea. While you are taking a break, do not sit idly!

Exercise your feet muscles. They will help with heels but also with other shoes and controlling the pain in Bunion.

Major exercises recommended by the foot specialists help your feet recover and start fresh with walking!

Toe Spreads:

Place your feet on the ground and relax them. Now lift the toes while keeping the heels on the floor. Flex your toes wider and contract them. Repeat this exercise fifteen to twenty times.

Toe circles:

Place your feet on the ground. Bend over and touch your toes. Keep the feet level with the ground. Hold your big toe and rotate it clockwise twenty times. Repeat the exercise two to three times while giving the toe a break for one minute.

The rotation regulates blood flow and eases the stiffness in the joint.

Towel grip:

Place a towel or any thick washcloth on the ground. Grip it with your toes. Roll the toes inward while holding the towel. Keep doing it for seven minutes.

Did You Know?

There are factors that may already put you at an advantage. You have to push against the odds to combat with Bunions.

However, do not be scared as those factors are not determining and can be changed by taking proper care.


Women are more likely to get bunions than men. It is seen that currently, the percentage of women with bunions is higher as well. That is mainly because there is interference in the tendon joining and ligament strengthening during pregnancy due to the hormonal imbalance. There is porosity in the joint that makes it easy to bend and go out of shape. The protrusion is highly likely to occur in that duration.


High Heels can catalyze Bunions, but they are still in your control. By changing some factors, you can take control of the situation minus the pain! Do more research before you take action. However, if the discomfort still lingers, please contact your personal foot specialists.

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