The experience of wearing heels is often complicated by sweaty feet, technically known as plantar hyperhidrosis. This moisture causes the foot to slip and slide, leading to discomfort, blistering, and unpleasant odors. The dampness can also degrade the heel material, shortening its lifespan. Several targeted strategies exist to manage and reduce this moisture, ensuring a more stable and pleasant experience in your favorite footwear.
Understanding Why Feet Sweat in Heels
The human foot contains one of the highest concentrations of sweat glands in the body, releasing moisture to regulate body temperature and improve grip. Wearing any shoe, especially a closed-toe heel, traps this moisture and heat, preventing natural evaporation. The constrained nature of high heels further restricts air circulation, creating a warm, humid microclimate.
This problem is compounded by footwear materials. Many affordable heels rely on non-porous synthetic materials, such as plastic or faux leather, which trap heat and moisture. This lack of breathability creates a breeding ground for bacteria, which thrive in damp, warm environments and cause foot odor.
Pre-Wear Topical Solutions
Controlling foot perspiration begins with applying specialized products directly to the skin. Clinical-strength foot antiperspirants, which often contain a higher concentration of aluminum chloride, work by forming a temporary plug in the sweat ducts. These products should be applied to clean, dry feet at night, allowing the active ingredients to work while the sweat glands are less active.
For daily maintenance, moisture-absorbing powders can be dusted onto the feet before putting on heels. Talc-free options, such as those made with cornstarch, absorb residual moisture and reduce friction. Specialized foot sprays are also available that minimize moisture and provide a cooling or deodorizing effect.
Material and Gear Interventions
The choice of materials provides a physical barrier against sweat and slippage. Opting for heels constructed from genuine leather or suede is advised, as these natural materials are porous and offer better ventilation than synthetic alternatives. When heel materials cannot be changed, the focus shifts to internal gear.
Insoles and Liners
Specialized insoles and liners manage moisture directly inside the shoe. Thin, moisture-wicking insoles, sometimes made with materials like bamboo or activated charcoal, absorb significant amounts of perspiration. For open-back or sling-back styles, small adhesive liners made of suede, felt, or moleskin can be placed to prevent the forefoot from sliding forward.
Foot Barriers
Wearing a thin barrier on the foot is another option. Rather than standard cotton socks, which retain moisture, look for specialized, ultra-thin liners or “peds” made from moisture-wicking synthetic blends. These liners are designed to be invisible in most heel styles while actively pulling sweat away from the skin.
Shoe Care and Hygiene
Managing the long-term effects of moisture is important for maintaining foot health and heel longevity. After wearing, shoes should fully air dry for at least 24 to 48 hours before being worn again, as this time is necessary for the absorbed moisture to evaporate. Placing cedar shoe trees inside the heels helps draw out residual moisture and maintain the shoe’s shape.
Odor Control
To neutralize odor-causing bacteria, specialized shoe deodorizers can be sprayed inside the heels after each use. These sprays contain antimicrobial agents that address the bacterial buildup. For a more intensive approach, UV shoe sanitizers can be used to kill bacteria and fungus in the shoe lining.
Foot Hygiene
Regular foot hygiene also contributes to managing the overall problem. Soaking the feet in a warm bath containing mild astringents, such as black tea or vinegar, can temporarily reduce the activity of the sweat glands. The tannins in black tea constrict the pores, decreasing perspiration.