Podiatrist Sandrine Bergere Morant recommends heels between 3 and 4 centimeters for everyday wear, paired with flexible shoes and square-toe designs. Beyond 7 centimeters, the risks shift from discomfort to serious injury, including Achilles tendon retraction and tendinitis.
High heels and daily comfort rarely belong in the same sentence. And yet, giving up heels entirely isn't the answer either. Sandrine Bergere Morant, a podiatrist practicing in Cannes and quoted by Femme Actuelle, makes that point clearly: even flat shoes, worn every single day, are not recommended. The real question isn't whether to wear heels, but how to wear them smarter.
With the holiday season in full swing, evening events multiply and so does the temptation to reach for those statement stilettos. Here's what a foot specialist actually recommends.
The most comfortable high-heeled shoes start with the right heel height
The number that keeps coming up in Sandrine Bergere Morant's advice is straightforward: 3 to 4 centimeters. That's the sweet spot for a heel that adds a bit of height without overloading the forefoot or distorting the body's natural posture. At this height, the foot can still function close to its natural alignment, distributing weight more evenly across the sole.
Go beyond 7 centimeters, and the risk profile changes dramatically. The foot is forced into a steep incline, placing enormous pressure on the ball of the foot and shortening the calf muscles over time. This is where the damage accumulates, often silently, until it becomes a clinical problem.
Achilles tendon retraction and tendinitis: the real cost of stilettos
The most serious consequence of habitual high-heel wear is Achilles tendon retraction. Morant describes it as "very difficult to treat." When the heel is consistently elevated, the tendon adapts by shortening. Over time, it loses its natural flexibility. The result is a structural change that doesn't reverse easily, even after stopping heel use.
Tendinitis is the other frequent outcome. Repeated stress on the tendon, combined with the unnatural load distribution caused by elevated heels, creates chronic inflammation that can sideline even the most active women.
Heels above 7 centimeters worn regularly can lead to Achilles tendon retraction, described by podiatrist Sandrine Bergere Morant as “very difficult to treat.” Reserve them for exceptional occasions only.
Square heels are better than stilettos for daily wear
When heels are non-negotiable, the shape of the heel matters as much as its height. Square-heeled shoes distribute weight more broadly across the base, reducing the lateral instability that comes with a narrow stiletto. They've also become a legitimate fashion staple, which makes this recommendation easier to follow without sacrificing style. If you're also looking to refresh your footwear wardrobe this season, there are stylish options beyond the classic pump worth exploring.
Shoe flexibility and arch design are just as decisive
Height alone doesn't determine whether a heeled shoe is comfortable or harmful. The construction of the shoe plays an equally important role. Sandrine Bergere Morant specifically recommends choosing flexible shoes with a camber that isn't too radical. A shoe that bends slightly with the foot's natural movement reduces the rigidity that causes fatigue and pain after a few hours of wear.
A very pronounced arch forces the foot into an unnatural curve, compressing the metatarsals and straining the plantar fascia. A moderate, well-designed arch supports the foot without locking it into a fixed, stressful position.
ideal heel height for everyday wear, according to a podiatrist
Silicone insoles: useful, but only the right kind
Small silicone cushion inserts are a practical tool for making heeled shoes more bearable. Placed under the ball of the foot, they absorb some of the impact and reduce direct pressure on the metatarsal heads. But Morant adds a specific caveat: the cushions should not be too soft. Excessively soft silicone creates instability, which can lead to ankle rolling and compensatory strain on the knees and hips. Firm enough to support, soft enough to cushion — that's the balance to look for. For those who spend a lot of time on their feet and care about foot health in general, it's worth reading what a podiatrist would never wear — the contrast with these recommendations is instructive.
Alternating footwear is the most effective daily strategy
Perhaps the most practical piece of advice from Sandrine Bergere Morant is about rotation. Wearing heels, even comfortable ones, should not be a daily habit. But neither should flat shoes. The foot thrives on variety, and maintaining a consistent alternation between different heel heights keeps the tendons and muscles working across their full range of motion.
The podiatrist's recommendation is concrete: after a day in heels, wear sneakers the following day. This gives the Achilles tendon and calf muscles a chance to lengthen and recover. High heels should be reserved for special occasions or evenings, not worn as a default shoe for walking through a full workday.
Alternate between sneakers and low heels throughout the week. Wearing the same type of footwear every day — whether flat or elevated — creates repetitive strain on the same structures.
This approach also reframes the way many women think about comfort footwear. Sneakers aren't just casual wear — they're recovery shoes. And if you're on the hunt for options that are both stylish and functional, the coolest sneakers of spring 2026 show that comfort and trend can overlap more than expected.
The logic running through all of Morant's advice is the same: the foot is a complex mechanical system, and heels are a constraint imposed on that system. The goal isn't elimination but moderation, thoughtful shoe selection, and giving the body enough recovery time to absorb the occasional indulgence of a beautiful pair of heels. During the holiday season especially, when evenings in heels are almost unavoidable, applying these principles makes the difference between a stylish night out and a week of foot pain.
