“Katseye” Exposes the Extra Challenge of Dancing in High Heels

High heels are notoriously uncomfortable, regardless of the heel size or shape. They are often considered torture devices for the feet. Yet, many in society accept that beauty comes with pain. In “Pop Star Academy: Katseye,” this extends to dance as well.

This eight-part series follows 20 ambitious young women undergoing a rigorous K-pop training program with the hope of earning a spot in a new international girl group. This group is the result of a collaboration between the K-pop giant HYBE and the American record label Geffen.

The participants display varying degrees of talent in dance, singing, and performance—some are beginners, while others are professionally trained. For instance, some excellent vocalists might only have learned dance by mimicking TikTok videos, whereas ballet-trained trainees might struggle with pitch control. As the series progresses, so do the girls and their abilities. The instructors emphasize that becoming a star requires immense dedication, including hours of daily practice, physical stamina, and mental strength.

One of the training’s toughest elements is learning to dance at elite levels—in high heels. Nikky Paramo, an industry veteran and dance instructor who has performed with Britney Spears, highlights how challenging this is, adding another layer of complexity to the routines.

While teaching a new dance routine, Paramo states, “People just expect women to be able to dance in heels. They’ll be like you know, ‘I could just throw heels on and do a routine.’ It’s not like that. Good luck.”

She further explains, “You’re constantly forward on your toes, straining your Achilles. It’s a lot to ask of your body.” The show illustrates how beginners focus on the basic moves, while more skilled trainees practice dancing in heels.

Paramo aims to teach the girls to quickly improve their skills, “while in three-inch heels and some of them have never worn heels before in their lives.”

Wearing high heels in daily life can increase the risk of long-term health issues. The Conversation notes that regular heel wearers face an “increased risk of bunions, musculoskeletal pain, and injuries requiring hospital attention.”

For dancers, these risks are even greater. Dance doctors like Sajid A. Surve, co-director of the Texas Center for Performing Arts Health, emphasize that heels affect more than just women’s feet—they impact other body parts as well.

Surve explains in a Doctors of Osteopathic Medicine article, “High heels put the foot at an angle and pull muscles and joints out of alignment, so the effects aren’t limited to the feet. It’s not unusual for people who spend lots of time in high heels to have low back, neck, and shoulder pain because the shoes disrupt the natural form of the body.”

A study that observed female dancers in heels during an hour-long class, including a warm-up, exercise, and choreography, found increased levels of muscle tissue degradation.

Despite these concerns, there is hope for women wearing heels, especially dancers. According to Surve, stretching calves to loosen hamstrings can relieve pain from wearing and performing in heels. Stretching before and after wearing heels and taking breaks can help mitigate long-term effects. One video from the American Osteopathic Association breaks it down:

The type of shoe also determines comfort and pain levels. Surve notes that the slope of the shoe is more crucial than the heel height. A well-supported heel should evenly distribute weight, making platform soles or thicker heels preferable. However, in the series, the dancers wear narrow-pointed, thin stiletto heels, which are risky and increase injury chances. To improve performance in heels, instructors stress the importance of strengthening the core.

In pop star performances, dancing in heels is almost a necessity. Paramo states, “With heels, the better technique you have, the quicker you’re going to move up,” noting that 90% of female artists wear heels while performing.

Dancers seem to understand the risks of wearing heels. Footwear in general poses issues in dance. On TikTok, there’s even a niche ASMR trend where ballerinas show followers how to break in new pointe shoes to make them more comfortable.

If viewers learn anything from “Pop Star Academy: Katseye,” it’s that dancing in heels is no easy task. Young female dancers deserve respect for their efforts and protection from potentially permanent injuries as they strive for their moment in the spotlight.

“Pop Star Academy: KATSEYE” is currently streaming on Netflix.