10/28/2025
As heels become more common in dance styles and performances, especially in competition dance, it’s important to understand how they impact a dancer’s body and how to introduce them safely.
Wearing heels shifts the center of mass and loading patterns: more forefoot pressure, altered stability/balance, increased lumbar spine pressure, and increased demands on low back and hip muscles.
And for adolescent dancers that are still growing and adapting, these increased demands can lead to new pains or injury.
Introducing heels shouldn’t be an afterthought or a whim decision by teachers and choreographers.
Instead, with gradual exposure, strength preparation, supportive choreography, and age-appropriate expectations, dancers can more safely adapt with lower risk of injury.
The goal isn’t necessarily to avoid heels—it’s to train for them with the same intention and progression you’d give any new skill.
If you’re adding heels, watch for any new pain that may pop up and get that checked out if it persists with continued training.
Have you danced in heels? Do you feel you were safely prepared to do so?
