The Ultimate Guide to Dance Heels & Kneepads 💖

Written By Melissa Armstrong

Read this before you buy heels or kneepads for class

Heels In Image:: Burju Lace Up Booties with Suede Sole

A lot of you have asked me what kind of heels and kneepads are best for class, so I decided to put everything I know in one place. Grab a coffee (or a pair of shoes) — I didn’t realize I had so much to say about this gear until I started writing!

Dance Heels ≠ Street Heels

The biggest difference? Flexibility in the soles.

  • A flexible sole lets you articulate through your foot, making movement smoother and safer.

  • Suede/leather soles make spins and turns much easier (and kinder on your joints).

  • Rubber/plastic street soles catch and mark the floor — and many studios won’t allow them.

  • Dance heels are built for movement, so they help reduce unnecessary strain on your hips, knees, and ankles.

⚠️ Important: Avoid platforms for standing heels dance. They can look fierce in floorwork or strip plastique style classes, but for standing technique they make balance, articulation, and weight transfer way harder.

Brands & Price Points

  • Budget: Temu, Shein, and Amazon all have “dance booties,” but watch the sole materials closely.

  • Relatively Affordable: Dance & Sway has solid entry-level suede/leather options.

  • More Variety & Styles: Burju, Vamp, and JoHeela — higher price point, but more customization, heel heights, and stage-ready looks.

Heel Height

You don’t need skyscrapers.

  • The sweet spot is 3–3.25": enough elevation to lengthen your lines, but not so high that it wrecks your hips.

  • Lower heels exist, but they’re less common and often cost more.

  • Skip anything above 3.25" if you’re new — trust me, my gorgeous 4" heels are sitting in a bag gathering dust because they’re just not practical.

Heel Type: Stiletto vs. Stacked

Chunky stacked heels can feel “safer,” but…

  • You shouldn’t be sitting in your heels at all. That’s technique — and we’ll cover it in class.

  • A well-fitted stiletto can feel just as stable as a stacked heel once you’re moving with alignment.

  • Stacked heels can actually get in the way during floorwork (bulkier heel = less sliding/pivoting).

  • I also see dancers in stacked heels rely on the blocky base, which makes spins, chaĂŽnĂŠs, and single-leg balances harder when the movement should be trained on the ball of the foot.

Heel Style Tips

  • Start with lace-up booties for the best ankle support.

  • Thigh-high without laces? Look for an internal gusset or ankle support, otherwise your foot will “swim.”

  • Thigh-high with laces? Avoid front-lacing if you’ll be doing floorwork (it digs in). Side- or back-lacing styles are comfier.

  • Always check soles — leather, suede, or vegan versions of these. Never rubber/plastic.

Buckles & Adornments

Yes, the buckles, rhinestones, and studs are so cute — but they can dig in and get uncomfortable, especially for floorwork or long rehearsals.

💡 My take? Start simple with a lace-up black bootie. Dress it up later with shoe accessories (shoe clips, boot jewelry, detachable adornments) that you can pop on and off for performances. That way you sparkle on stage without sacrificing comfort or movement options.

Kneepads

Kneepads = non-negotiable for floorwork. But choose wisely:

  • Velcro-backed kneepads? Don’t bother. They pop off mid-combo.

  • Look for slim, flexible pull-on kneepads that stay put.

  • Capezio and Bloch make solid dance-specific versions.

  • Volleyball pads can work too — just avoid anything bulky or with a stiff “mushroom cap” in the middle.

🙋‍♀️ What I use: Honestly, the cheap Temu/Amazon ones most of the time. They’re lean, simple, and when they lose tension, I just replace them. I keep an ancient pair of Asics volleyball kneepads for long choreography days, but for class I prefer lightweight ones that don’t get in the way.

My Picks by Budget

Heels

Kneepads

✨ PS: I don’t get a dime of commission on any of these links — just sharing the love to make your life (and your ankles, knees, and feet!) a little happier.

Final Thoughts

Whew — that was a lot! 😅 I didn’t realize I had so much to say about heels equipment… but honestly, the right gear makes such a difference for your comfort, safety, and confidence.

If you’re ever unsure, just send me a link before you buy to hello@intuitstudio.ca — I’m always happy to give you a second opinion.

See you (and your fabulous heels) in the studio,
MJ

Melissa Armstrong
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