How to Choose the Perfect Pair of High Heels for Heels Dancing

By Burju Perez

How to Choose The Perfect Dance Heels

By someone who lives in stilettos, sweats glitter, and designs professional dance heels. For the babes that want all the juicy details.

Picking your dance heels fir the first time can be a daunting task. So many things to consider. One of the most important when evaluating fit, flexibility, and construction, is the material. This is where the benefits of suede dance shoes often become clear in how they support balance, comfort, and controlled movement during training.

👠 A Sassy Stroll Through History: How Heels Dance Was Born

Feel free to skip this section if you want to get on with the tips on picking the best dance heel. But if you love to nerd out about this topic like we do, here it is in great detail. We also have a quick and dirty list of dos and don’ts for picking your dance heels here.

Once upon a time, high heels weren’t for slaying on a dance floor. In the 10th century, they were worn by Persian soldiers to grip the stirrups of their horse saddles (yes, actually). Then we move into 17th-century Europe where heels became a royal status symbol thanks to King Louis XIV strutting, or actually sitting around, in red-soled pumps (he was basically the original Louboutin). Not to mention the tights, wigs and makeup were all for men first…how chic! 

But how did we go from soldiers and kings in heels to dancers in heels? In the French courts of the late 17th and 18th centuries heels became more common for women’s fashion, once again signifying wealth and social standing. But the actual dance form we currently call “Heels” has roots in the dramatic razzle-dazzle worlds of cabaret and burlesque. Visualize 1920s Parisian showgirls, Moulin Rouge, and 1950s pin-up performances. Marilyn Monroe definitely had a hand (or feet) in making the stiletto heel popular as a symbol of glamour. Functionally, high heels helped dancers enhance their leg lines, elongate their bodies, and command the stage with unapologetic confidence and sensuality. No wonder it became a pop culture staple to this day.

Commercial heels dance exploded in popularity in the 2000s thanks to artists like Beyoncé, Janet Jackson, and Lady Gaga who were coached by choreographers like Laurieann Gibson, Yanis Marshall and JaQuel Knight. Thanks to social media and dance studios from all over the world, heels is no longer just a prop but an actual dance technique with it’s own vocabulary and presence.

Today, dancing in heels is far from a singular style. Heels extend its influence across disciplines and genres, blending jazz, hip hop, contemporary, ballroom, and burlesque. Each leveraging the unique qualities of heels to enhance expression and technique. While looking fabulous and fierce is a reason for many to be drawn to wearing a heel. It’s also a full-body, high-energy art form that requires training, strength, balance, control, and obviously the right pair of heels. Click HERE for popular heels dance heels. Dance Vision has a great article on What Is Heels Dance if you want to read more about it HERE.

💃 Why We Dance in Heels: It’s Not Just Aesthetics.

High heels elongate the leg line, elevate posture, and shift your center of gravity. And while it takes practice to walk, let alone dance, in high heels, once mastered it makes every movement look stylish and exaggerated (in all the good ways). When you put on a. pair of heels the composition of your body posture completely changes. Being up on your toes causes your hips to tilt forward, your chest to lift up, your shoulders to roll back and your head to lift. This enhanced body positioning creates a more elegant and feminine style of movement (which is for any gender btw).

But it’s not just about aesthetics:

• Technique Amplifier: When you wear a pair of heels you are more aware of weight placement and alignment.
• Muscle Engagement: Your calves, glutes, hamstrings, and core all get a power workout.
• Posture Changes: By pulling shoulders back and lifting head high you counter the forward pressure of the high heel.
• Confidence Booster: There’s something about nailing a dance move in stilettos that feels like you could be a feature dancer in a music video.

Spoiler Alert: not all heels are created equal, and choosing the wrong pair can absolutely wreck your joints, your technique, and your vibe.  To find the perfect heels for heels dance click HERE.

⚠️ What Happens When You Wear the Wrong Heels

This part isn’t sexy, but it’s really important.

Dancing in shoes not designed for movement can cause:

• Ankle Sprains: A non-supportive heel can cause your heels to roll.
• Metatarsalgia: Inflammation of the ball of the foot. Hello burning pain.
• Morton’s Neuroma: Nerve pain between toes, often caused by tight toe boxes.
• Knee Strain and Hip Misalignment: Poor arch support shifts alignment up the kinetic chain.
• Poor Execution:  The reality is that if you don’t have the proper gear you can’t execute the moves properly.  You wouldn’t wear tap shoes for point (ballet) or regular running shoes to play football (soccer). So just wearing any heels won’t cut it for Heels Dance.

These issues aren’t just painful, they can sabotage your training.

Real talk: If you wouldn’t do a split jump in a pair of Payless pumps at a wedding, don’t dance in them.

🛍️ How to Choose the Best Dance Heels: A Complete and No-Nonsense Breakdown

You don’t need a lot of heels. You just need one right pair to start with. And you can upgrade as you develop the strength and flexibility in your ankles and feet. When you go to a heels class you will see a variety of styles worn.  Let’s break down the different categories of heels and explain the pros and cons so you can understand why a certain type of heel is recommended:

👡 1. Style / Type of Shoe

👢 Ankle Boot

• Pros: Maximum ankle support and confidence boost. Every heels instructor you meet will tell you to start your training in an ankle boot. In this video(00:35-3:00), Kiira Harper (@KiiraHarper), world renowned heels instructor and choreographer, recommends booties or heeled ankle boots because they extend above the ankle and provide snug support, enhancing stability. Styles with adjustable straps and laces are fantastic, allowing for a customized, secure fit around the ankle. The importance of ankle support in dance heels is for injury prevention and is crucial when training. By providing external stability during the initial phases of learning, lace up ankle boots enable dancers to safely develop the intrinsic strength and balance required for mastery in their style. This approach fosters sustainable skill development and muscle growth preventing injuries that could otherwise impede a dancer's progress and long-term participation in heel-based dance forms.
• Cons: Not as light as a pair of pumps or strappy sandals; can restrict ankle articulation if fit is too tight around the ankle.
• Best For: Beginner and intermediate dancers or those recovering from ankle injuries and need the additional support. Great for advanced dancers as well.
• Pro Tip: Look for lace-up open toe ankle boots that zip up. Zippers allow for ease of putting on and taking off, while laces allow customization of fit around the ankle to your preference.  Open toe allows for the toes to spread so there is maximum surface area which helps with stability and balance.  For the best ankle boot dance heels click HERE.

👡 Strappy Sandals

• Pros: Breathable, flexible, lightweight and sexy. Great for Salsa, Bachata and Latin fusion styles. Can be good as a starter Heels Dance Heel
• Cons: Less supportive, may rub or blister without proper fit. Doesn’t fit the vibe of a heels class so we won’t spend as much time talking about this style in this article.
• Best For: Intermediate dancers with good foot control. 
• Pro Tip: A regular strappy sandal from any mall won’t do well as they are not flexible nor built for stability. Go for a professional dance shoe that is a strappy sandal style.  There is the option to get a suede sole which will give you the most flexibility.  For the best strappy sandal dance heels click HERE.

👠 Pump (Closed-Toe Pointed-Toe)

• Pros: Clean lines; versatile for jazz, street, and commercial. The classic and timeless silhouette of a pointed toe pump is unmatched.
• Cons: No ankle support. Pointed toe causes toes to be crunched, limiting balance and potentially causing nerve pain when used for long periods of time. You will need to get a size that is on the smaller side in order to make sure the shoe doesn’t stretch out too much and slip off the foot easily, making it pretty painful to break in. Less flexible if looking to point the toes. The point of the shoe gets deformed and scuffed due to the types of moves done in heels classes (think dragging the foot).
• Best For: Advanced dancers that have extensive training and have very strong and flexible ankles and feet. You will need to be able to manage keeping the foot in the shoe while executing quick moves and pivots.
• Physiology Note: Requires stronger ankle and arch stabilization. Only recommended for use for short periods of time.  One class and then making sure to stretch before and after to prevent pain and discomfort.
• Pro Tip: Dance pumps will always be a better solution than anything bought in the mall because they are built to have more padding and be more structurally stable. While it doesn’t completely make up for the cons it will still be an improvement in comfort and stability.  Lastly, not all pumps are the same.  The material and cut will make a difference on how comfortable and supportive it is.  This may also affect what size you buy even if it is from the same brand. For the best dance pumps click HERE.

📦 2. Open or Closed Toe

Open Toe

• Pros: Allows toes to spread, covering more surface area for maximum balance and stability. More comfort. Makes the shoe less rigid so you can point your foot.
• Cons: Shows off your toes even when you don’t have a fresh pedicure (unless you wear socks).
• Shaping Sarah’s (@shaping.sarah) video talks about these points in this video

Closed Toe

• Pros: Protects toes from injury.
• Cons: Not flexible, limits ability to point toes. May squish toes together compromising comfort and balance. More possibility of scuffing especially if its a pointed toe because of the dragging and sliding. May need to size up in order to get more space which can compromise the overall fit. Will have to wear socks to avoid excessive moisture and odor.

📏 3. Heel Height

There are a few factors to consider when deciding what heel height to get beyond just your dance level or experience.  The style of the shoe as well as your shoe size can make a huge difference when selecting a heel height.  We haven’t seen anyone talk about heel height in this way so hopefully this information will really be helpful.  Also please keep in mind that we are mostly focused on heel heights that are best for Heels Dance in particular although we will mention the others for comparison.

2.5" to 3" (6.5 to 7.5 cm) – Beginners

• Benefits: Easier on knees and metatarsals. Promotes better posture while learning balance and weight shifts.
• Best For: Latin dance styles and for those that like the strappy sandal options. Since a strappy sandal has less material to provide ankle support a lower heel is a good option to start while working on balance and foot control. Also better for those that have injuries or specific foot conditions that could inhibit from wearing higher heels. Always consult a professional if unsure.
• Pro Tip: When practicing on a low heel try to continue to keep your weight off the heel in a higher relevé (on tippy toes) position so that you learn to stabilize without the help of the heel and can eventually graduate to a higher heel.

3.5" to 4" (8.5 to 10 cm) – Intermediate/Performance Level

• Benefits: Sleek silhouette. Forces you to work on your balance and strength so you can really strengthen your heels technique.  This is the most used heel height for all levels as it achieves the ideal lift in the foot for the desired posture for heels.  Just think about how your posture differs when you wear a lower heel or flat compared to a high heel. Your body naturally responds to create the desired position for heels movements.
• Best For: Ankle boot styles because the extra material gives the feeling of more stability even in a higher heel. Dancers with stronger calves and core can manage the higher heel.
• To Consider: For shoe sizes smaller than a US size 6 (European 36), a 4 inch heel can be a bit too high. The incline can be too steep and cause not only discomfort but also injuries.  The flexibility of your foot can also determine how high of a heel can work. One way to measure what heel height will work for you is demonstrated in this diagram by podiatrist Emma Supple.
• 

4.2" (11 cm) – Advanced Only

• Benefits: An amazing aesthetic.
• Cons: Not ideal for long periods of time. Not every foot is able to be comfortable in a higher heel even with training. If you have a very small shoe size the incline might be too high.
• Best For: Those who have trained their ankles, arches, and legs.
• Pro Tip: It is super important to properly warm up and stretch your ankles and feet before dancing in a higher heel to avoid injury and discomfort, no matter your level and no matter the heel height.

Physiology Tip: For every 1 inch increase in heel height, forefoot pressure increases by 25% (Snow et al., 1992). It’s important to choose wisely based on your needs and ways of use.

🔷 4. Heel Type

Stiletto

• Pros: Iconic shape that challenges balance and control.  Gets you to really focus on the technique.
• Cons: Since there is less surface area, it is harder for beginners to start with a stiletto.
• Recommended For: Trained dancers with strong ankles and floor awareness. Those that want to work on improving their balance and control. Beginner or intermediate dancers can start with a lower stiletto heel like the 3.5 inch (8.5cm).
• Pro Tip: Just because you are a beginner doesn't mean you should avoid a stiletto heel.  Start lower and make sure the shoe style is a lace up ankle boot that is open toe.  This way you will have additional stability provided by the support from the ankle boot material. Being able to spread your toes in front will give better contact and surface area for balance.

Thick Heel / Chunky Heel / Cuban Heel

• Pros: More surface area for stability making turns and weight shifts feel easier.
• Cons: Bulkier silhouette, which can work for certain aesthetics. Many that use a thicker heel will rely or "sit" on the heel for balance and stability which will hinder the development of balance and control.  It’s like keeping the training wheels on for your bike.  Eventually they need to come off so you can learn what positions your body needs to be in to stay in balance.
• Recommended For: New dancers, dancers with joint issues and injuries, or those doing extremely long rehearsals.
• Pro Tip: Continue to practice keeping your weight off the heel and not relying on it for stability. Try to transition to a thinner heel as quick as comfortably and safely possible so as to make sure your training is on track.

Flared Heel

• Pros: Stylish yet stable.  Gives the look of a thinner heel but has a base that is wider than a stiletto for more stability. 
• Cons: Slightly less ankle isolation and not usually the preferred aesthetic for heels dance.
• Best For: Fusion dancers (Heels meets Ballroom).

Podiatry Tip: Emma Supple a Podiatrist from the UK says heel position is crucial. For maximum stability the heel should be directly under the heel bone. If you notice all dance shoes are built this way up to the 4 inch (10cm) heel.  Anything higher and the heel gets positioned further back causing you to have to strike too far back on the heel with every step.  That is why the 4.2 inch (11cm) heel is only recommended for advanced dancers and for shorter periods of time use.

🦶 5. Sole Type

Suede Sole

• Pros: Gold standard for dance floors; allows controlled sliding and pivoting. Makes multiple and fast spins very easy.
• Cons: Wears quickly and should not be used on outdoor surfaces. Requires a lot of maintenance.  Dirt and debris will need to be cleaned off and the sole will need to be brushed with a special shoe brush in order to maintain the texture.
• Best For: Studio work, stage performance. Latin and fusion dance. Those that want to have extreme flexibility for pointing the foot.

Rubber Sole

• Pros: Grippy, durable. Really good for outdoor use and slick stage performances.
• Cons: Can catch on turns; not great for smooth spins. Can cause strains on joints and potential injuries.
• Best For: Dancers training or performing on slick surfaces. For everyday outdoor wear.

Smooth Street Sole

• Pros: More durable than suede, smoother than rubber. Closest to what most fashion heels have. Works really well for indoor and outdoor use.
• Cons: Less traction control but once broken in or scuffed up works really well.
• Best For: Heels dancers of all levels in studio.
• Pro Tip: While these soles may initially feel a bit slick, going outside and scuffing them on the concrete will help create the ideal surface for use in studio.

🔝 6. Platform or No Platform?

No Platform

• Pros: Better ground contact, weight feel. More flexible and moves with the foot.
• Cons: Not as much cushion as a platform. May not be able to wear as high a heel.
• Best For: Technique training, studio classes.

Small Platform (0.5”–1”)

• Pros: Adds height with slightly less arch pressure.
• Cons: Reduced stability due to being higher off the ground and not being able to feel the floor. Will also feel heavier and clunkier.
• Best For: Performance or dancers with metatarsal pain. Dance choreography or dance styles (like Pole) where you are not on your feet.

🧠 Bonus Nerdy Tip: Look for a Heel Counter

A heel counter is the stiff part that cups the heel. This matters because it stabilizes your ankle and helps prevent rolling. Especially important in pumps and sandals.  That is why heels that are open back (do not have material covering the heel of your foot) are not recommended. Dance heels are produced with a heel counter as well as a specialized steel shank that allows for maximum support under the arch of the foot while keeping the toe part flexible.

✅ Final Notes on Fit & Function

• Snug but not tight: Your toes shouldn’t be jammed, but the shoe shouldn’t gap when you move. In this video by Gaylyn Lareese (@gaylyn.lareese), she talks about choosing the correct shoe size. When dance shoes are too large, the feet can slide and move around inside, leading to a loss of balance and higher risk of tripping and injury.
• Size Will Vary: Since these shoes are for dance you will need to size up or down depending on the style of shoe.  In a pump for example you will size down and need to break in the shoes more. In a lace up ankle boot you can size up because you will have loads of ankle support. And if you want to wear with socks sizing up will be necessary.
• Break them in gradually: Never take brand-new shoes to an intense class. Wear them around the house while doing chores or dance around. Wearing them with socks will also help the stretching/break in process go faster.
• Customize the shoe for you? When you take the shoes out of the box for the first time take a few minutes to bend the toe box. By softening them up you are making them malleable to your foot so that you have good contact of the floor and feel in control and stable while moving. Make sure to loosen or undo laces and straps.  Once you have the shoe on your foot adjust everything to meet your needs.
• Check the sole: Try out a few different surfaces to see if you are happy with the slip or grip of the shoes. Find out the type of floor you will be on for your dance classes. Most studios are wood floor or Marley. In this case a smooth street sole is the best option.  If you still feel like the shoes are a little slick on the wood floor just scuff the soles outside on concrete before you head to class.
• Tuck in laces: Make sure to double knot and tuck in laces as they can be a tripping hazard.

💋 Final Thoughts: You Can Slay AND Be Safe

Heels dance is a powerful, empowering art. But only when your shoes work with you, not against you. Start with a pair that supports your growth, not your ego. Look good, feel good, dance strong.

Whether you're learning your first walk or throwing head whips in a freestyle circle, the right pair of heels is your dance partner, your armor, your secret weapon.

Now go pick your power heels, baby. 💃✨

🎓 Sources Cited

• Snow, R. E., Williams, K. R., & Holmes, G. B. (1992). The effects of wearing high-heeled shoes on pedal pressure in women. Foot & Ankle International, 13(2), 85–92.
• Hodge, M.C. et al. (2013). Dance-related injuries in women: the impact of heel height on injury risk. Journal of Dance Medicine & Science.
• Preece, S. J. et al. (2007). The biomechanics of high-heeled shoes. Clinical Biomechanics, 22(6), 599-606.
• Foot Health Facts: American College of Foot and Ankle Surgeons. https://www.foothealthfacts.org/
• http://www.dailymail.co.uk/femail/article-3824090/There-formula-findingheels-won-t-cripple-s-remarkably-simple.html