How to Make High Heel Sandals More Comfortable

Key Takeaways

• High heel sandals can be made significantly more comfortable with better fit, smarter heel shapes, and simple add-ons like inserts and anti-blister products.

• Comfort starts at the buying stage: correct shoe size, heel height, and sandal design matter more than any “hack” later.

• Simple tips include breaking sandals in at home, using gel pads or ball-of-foot cushions, and protecting hotspots with moleskin or blister sticks.

• Specific solutions exist for common strappy sandal problems: slipping at the heel, straps digging in, pinched toes, and sweaty feet on summer nights.

• You can wear high heel sandals for events like summer weddings and office parties with far less pain by combining several of these tips.

Why High Heel Sandals Hurt (and Why You Don’t Have to Suffer)

High heel sandals create a unique set of challenges that many women know all too well: ball-of-foot burn after an hour of standing, strap rubbing that leaves red marks, blisters forming at the heel, and that wobbly feeling on anything other than perfectly flat surfaces. The open design of sandals shifts your body weight forward and offers less structural support than closed pumps, making pressure points and friction more likely.

Consider the difference between standing for three hours at a July wedding in 9 cm strappy stilettos on cobblestones versus walking briefly from a taxi to a restaurant. The first scenario demands serious preparation; the second might require nothing more than choosing the right pair. Research suggests that heels over 2 inches can increase forefoot pressure by up to 75%, and with sandals offering minimal padding, that discomfort hits even harder.

The good news? Many comfort fixes are inexpensive—often under €15—and can be applied to pairs already sitting in your wardrobe, not just new purchases. The rest of this article provides practical, step-by-step ways to make heels more comfortable before, during, and after wearing sandals.

Start with the Right Fit and Heel Height

Fit and heel height are the fastest, most impactful comfort upgrades you can make. Getting these right from the start prevents countless problems down the line.

Sandal sizing can differ from trainers and boots. Open toes and minimal uppers mean the usual “break them in” approach doesn’t always apply. It’s worth rechecking your size every one to two years, as feet can change shape over time.

Try on high heel sandals at the end of the day, when feet are slightly swollen. A pair that feels fine at 10 a.m. may crush your toes by 9 p.m. Many people find that 5–7 cm (2–2.75 inch) block or kitten heels are more wearable than 10 cm stiletto heels for full evening events.

Here’s a trick worth knowing: a cobbler can sometimes safely reduce heel size by around 0.5–1 inch on certain styles, potentially saving a favourite but painful pair from the back of the closet.

Check Length, Width, and Strap Placement

In sandals, your toes should not hang over the edge, and the heel should sit comfortably on the sole without any overhang. Any part of the foot extending beyond the footbed leads to slipping and pressure on joints.

Things to consider when choosing the right size for high-heeled sandals:

• Length: Ensure your toes don’t hang over the front edge to prevent toe strain and instability.

• Width: Check that there is no squeezing at the sides and that straps don’t dig in, which helps reduce numbness and red marks.

• Heel Placement: Confirm that the heel sits fully on the sole to stop slipping and improve balance.

• Strap Position: Make sure straps don’t cut across the widest toe joint to avoid blisters on the little toe.

Check width as well as length. Wide feet may need wide-fit styles or softer, adjustable straps to avoid red marks and numbness. Test straps while standing and walking, not just sitting—straps that feel fine when seated may dig into the ankle bone or instep when you move.

Avoid sandals where the front strap cuts straight across the widest part of the little toe joint, as this is a common blister hotspot. Half sizes or slightly wider fits can dramatically improve comfort in strappy sandals without looking chunky.

Choose More Supportive Sandal Styles

Design choices—type of heel, presence of platform, strap configuration—can make the same heel height feel completely different on your feet.

Block heels, wedges, and platforms distribute weight better than thin pointed heels. A thin stiletto concentrates your entire body weight on a pinpoint, while a block heel spreads that load across a larger surface area. For long events or standing receptions, this difference is a game changer.

A small front platform (1–2 cm) reduces the effective steepness of a 9–10 cm heel, easing pressure on the ball of the foot. A 4-inch heel paired with a 1-inch platform mimics the angle of a 3-inch heel, making extended wear far more manageable.

Features to look for in supportive heeled sandals:

• Ankle strap or T-bar design for added support and stability

• Padded insole under the ball of the foot

• Wider toe box with squared or almond-shaped front

• Block or wedge heel rather than stiletto

• Breathable materials like leather or suede

Ankle-strap or T-bar sandals are particularly helpful for people with narrow heels or those walking on uneven pavements or grass. They secure the foot against forward slippage caused by gravity and incline.

Match Sandal Shape to Your Foot Type

People with wide forefeet or bunions should prioritise styles with soft leather straps and open or square toes instead of tight pointed fronts. A narrow, pointed toe box forces toes to overlap, which can lead to bunions, calluses, and hammertoes over time.

Foot Type and Best Sandal Features

• Wide forefoot: Opt for square toe designs, soft leather, and more space at the front. Avoid pointed toes and rigid straps that can cause discomfort.

• Flat feet: Choose sandals with some arch support and a lower heel height (around 5–6 cm). Steer clear of ultra-high stilettos which may exacerbate discomfort.

• High instep: Look for adjustable buckles and stretchy straps to accommodate foot shape. Avoid fixed straps that cut in and restrict circulation.

• Narrow heel: Select sandals with ankle straps or slingbacks that provide grip and added support. Avoid backless mules which offer less stability and can cause slipping.

Those with flat feet often feel better in sandals with some arch support and a low heel rather than ultra-high stilettos. High insteps benefit from adjustable buckles rather than fixed straps, preventing circulation issues and swelling over the top of the foot.

Keep notes on your phone about sandal shapes and brands that felt good at past events—this makes future purchases much easier. When trying on footwear, always try both feet. Many people have one foot slightly larger, so choose shoes that accommodate the larger foot comfortably.

Wear in Your High Heel Sandals at Home

A two to three evening “rehearsal” at home can prevent most first-night blisters and rubbing. This is one of the best tips for making any new pair wearable.

Wear the sandals with medium-weight socks around the house for 20–30 minutes at a time. This gently stretches tight straps and softens materials without forcing the fit. Walk on different surfaces—tiles, wooden floors, carpet—and practise stairs to spot any instability or slipping before an event.

For genuine leather straps, controlled, gradual stretching is safer than trying to force the fit in one long session. Leather has natural plasticity that responds well to gentle pressure over time.

After each break-in session, check for red marks immediately. Mark those spots on the sandal with a pen so you know exactly where to apply moleskin or plasters later.

Targeted Stretching and Professional Help

A cobbler can stretch specific areas—such as a tight toe strap or side panel—without upsizing the whole shoe and causing heel slippage. This targeted approach is often more effective than DIY methods.

At-home stretching options:

• Two-way shoe stretcher for leather or faux leather

• Thick-sock break-in method with hair dryer heat

• Freezer ice-bag expansion (water-filled bags inside sandals)

• Strap stretcher for stubborn straps

Avoid aggressive stretching on delicate materials like satin or very thin synthetic straps—they may tear or distort permanently. Plan this process at least a week before a big occasion to allow enough time for professional stretching and a test wear afterwards.

Regular conditioning of leather straps after stretching helps maintain the new, more comfortable shape and keeps the material soft and pliable.

Add Smart Cushioning: Inserts, Pads, and Grips

Well-chosen padded inserts are one of the quickest ways to improve comfort, stability, and fit in high heel sandals. They address weight distribution issues that cause burning and fatigue.

Clear gel ball-of-foot cushions sit under the front part of the foot and reduce that burning sensation during long periods of standing or dancing. Products like Dr. Scholl’s gel inserts (around €7) distribute stress evenly and extend wear time economically.

Slim heel grips or heel liners stop the back of the foot slipping out of slingback or closed-heel sandals—a common problem that leads to blisters and an uncomfortable night. Low-profile arch cushions work well for people who need extra cushioning and mid-foot support but don’t want bulky full insoles showing in open sandals.

Most modern inserts come in neutral, black, and transparent versions to stay discreet in strappy styles.

Placement Tips for Strappy and Open-Toe Sandals

Position ball-of-foot pads slightly behind the widest part of the foot, not directly under the toes. This maintains grip and reduces sliding forward, which is essential for reducing pressure on the forefoot.

Insert placement checklist:

• Test adhesive strength by walking around the house for 15–20 minutes

• Choose half insoles or forefoot-only inserts for open-toe styles

• Place slim grips along the inside of the heel strap for slingbacks

• Check that inserts don’t make the shoe too tight

If an insert makes the shoe uncomfortable, try a thinner version or different placement rather than forcing the fit. Remember that inserts tighten fit slightly, so post-insertion mobility checks are essential.

Protect Skin from Rubbing, Blisters, and Straps

Friction is a major cause of pain in high heel sandals, especially in warm weather when feet swell slightly and sweat more. Prevention is far easier than dealing with open blisters mid-event.

Apply moleskin—a soft, adhesive fabric—inside the sandal where a strap or edge creates friction. You can cut it to shape and place it precisely where needed. This creates a smooth surface that protects skin from rubbing.

Transparent anti-blister sticks or balms work well on the back of the heel, sides of the toes, and under delicate ankle straps. Apply these before putting sandals on to create a friction barrier. Fabric plasters serve as a quick, inexpensive backup when moleskin is not available.

Carry a small blister kit in your bag for events: a couple of plasters, a small moleskin strip, and a mini anti-blister balm. This simple preparation can save an evening.

Where to Apply Protection on Common Sandal Styles

Different sandal styles have different hotspots. Knowing where blisters typically form helps you prepare properly.

Typical hotspots by sandal style:

Common Friction Points by Sandal Style

• Strappy stilettos: Friction often occurs under the buckle, around the ankle bone, at the little toe joint, and where the toe strap meets the sole.

• T-bar sandals: Common rubbing spots include the vertical strap over the instep and the junction where straps meet between the toes.

• Gladiator sandals: Multiple strap crossings can cause friction, especially at the back of the heel.

• Slingbacks: The heel strap edges and back of the heel are typical areas of discomfort.

Line the inner side of a stiff heel cup or back strap with a thin layer of moleskin to create a soft surface against the skin. Apply blister-prevention products before feet start to sweat—ideally 10–15 minutes before leaving home to allow them to set.

For longer events (4–6 hours), reapply balm if walking or dancing a lot, especially in hot venues or outdoor summer parties.

Walk Differently in High Heel Sandals

The way you walk in trainers is not the way you should walk in 8–10 cm high heels if you want to avoid pain and maintain stability.

Use a heel-to-toe rolling motion and keep strides slightly shorter than usual. This helps maintain balance and prevents putting all your weight directly onto the toes. Landing heel-first distributes impact more evenly across the foot.

Engage your core muscles and keep shoulders relaxed to improve stability and reduce tension in the feet and calves. Good posture makes walking in heels significantly easier and reduces fatigue.

Practise walking at home along a hallway or on a slightly uneven surface before going out. This adjustment period helps your body adapt to the altered gait pattern.

Comfort strategies during events:

• Take micro-breaks every 30–45 minutes

• Sit comfortably whenever possible to let feet recover

• Shift weight between feet when standing

• Perform subtle ankle circles when seated

Know When to Switch or Take a Break

Bring foldable flats or low sandals to longer events like weddings, conferences, or city sightseeing days. This isn’t admitting defeat—it’s smart planning.

Alternating between high heel sandals and lower shoes reduces continuous pressure on the same foot structures. Plan shoe changes around natural schedule breaks: after a ceremony, during a meal, or on the commute home.

Switching shoes is not a failure but a strategy for protecting foot health while still enjoying your favourite heels without significant discomfort. After particularly long wear, simple aftercare—a cool water soak, gentle calf stretching, and moisturising feet—speeds up recovery for the next outing.

FAQ

This section addresses common, more specific questions about making high heel sandals comfortable that weren’t fully covered above.

How long should I wear in new high heel sandals before a big event?

Start 5–7 days before the event, wearing high heels at home for 20–30 minutes a day to stretch materials and identify problem spots. For very stiff leather or synthetic straps, two weeks of short, regular sessions may be needed for optimal comfort. Schedule a “full dress rehearsal” one evening, wearing the sandals for around 1–2 hours, to confirm they will be bearable on the actual day.

Can I make very cheap high heel sandals truly comfortable?

Budget sandals made from hard plastics or very rigid synthetics have limited potential, but inserts and blister protection can still help. Focus on pairs with at least some padding in the sole and adjustable straps, even at lower price points. If a pair remains uncomfortable after reasonable stretching and padding, it may be better suited for short outings only, not all-night wear. Sometimes investing in a quality great option for events makes more sense than trying to salvage an uncomfortable cheap pair.

Are there specific high heel sandal heights that podiatrists consider safer?

Many foot specialists suggest keeping everyday heel heights around 3–5 cm and reserving 8–10 cm heights for occasional wear. Platforms can make higher numbers more manageable by reducing the effective slope, but they still place more load on the forefoot than flats. Listen to early warning signs like numb toes or sharp pain, which indicate a heel height is too much for prolonged use. For many women, a moderate low heel offers the best balance of style and comfort.

What can I do if my feet sweat a lot in high heel sandals?

Use a light dusting of foot powder or an anti-perspirant spray formulated for feet before putting on sandals. Opt for leather or suede footbeds over slick plastic, as they absorb some moisture and reduce sliding. Textured or suede-look gel pads at the ball of the foot can improve grip while still adding extra cushioning. This approach works particularly well for warm evening events and outdoor summer parties.

Foot Care Before and After Wearing High Heel Sandals

Taking care of your feet both before and after wearing high heel sandals plays a crucial role in preventing discomfort, especially during warm weather or long events. Managing sweat and moisture is key; damp skin increases the risk of slipping inside your sandals and can lead to painful blisters. Using Foot powder or powders designed to absorb moisture helps keep your feet dry and secure. Opting for sandals made from breathable materials like leather or suede also aids ventilation, reducing sweat buildup.

After a long day or evening in heels, it’s important to change out of your sandals as soon as possible to allow your feet to breathe and recover. Simple habits such as washing your feet with cool water, drying thoroughly, and applying a light foot powder can keep skin fresh and prevent irritation. Regularly caring for your feet with moisturisers suited for summer use keeps the skin soft and resilient, making future wear more comfortable.

Aftercare and Recovery for Tired Feet

Once you’ve taken off your high heel sandals, spending a few minutes on gentle foot and calf stretches can significantly improve circulation and reduce stiffness. Simple exercises like ankle rotations, toe flexes, and calf raises help ease muscle tension caused by prolonged standing or walking in heels.

Elevating your feet for 10 to 15 minutes promotes blood flow and reduces swelling, especially after long events. A cool foot soak or applying a damp, cool cloth can soothe tired skin without discomfort. After drying, moisturising your feet with a light lotion supports skin health and prevents dryness. Incorporating these aftercare routines regularly will help your feet recover faster and feel better the next time you wear your favourite heels.

When Discomfort Is a Sign to Stop

While some discomfort is normal when wearing high heel sandals, it’s important to recognise when pain signals you should take a break. Persistent pain that doesn’t ease after resting, numbness or tingling sensations, and blisters or irritation that fail to heal are clear signs to prioritise your foot health.

Listening to your body and choosing comfort over style ensures you can enjoy wearing heels without long-term issues. If you experience any of these warning signs, consider switching to lower heels, more supportive styles, or taking a break from high heels altogether. Your feet will thank you for it.Can taping toes really help with high heel sandal pain?

The popular technique involves taping the third and fourth toes together using soft medical tape to relieve some pressure on the ball of the foot. This works best in closed or semi-closed sandals where the tape is not visible and other styles of straps still hold the foot securely. Test this method at home first to ensure there is no skin irritation and to adjust tightness for comfort. While not a complete solution, many find it provides noticeable relief when combined with proper insoles and well-fitted shoes.