Heel Lifts for Achilles Tendinopathy: Do They Help and How Should You Use Them?

Achilles tendinopathy can make even simple activities like walking, climbing stairs or getting out of bed in the morning uncomfortable. For runners and active people, it can also make returning to sport frustratingly slow.

If you've been dealing with Achilles pain, you may have wondered whether heel lifts could help.

The short answer is yes — they can be a useful part of treatment for some people, but they're not a cure.

A heel lift works by raising the heel slightly inside the shoe. This changes the position of the ankle and can reduce the amount of stretch and load placed on the Achilles tendon during walking. For some people, this makes everyday activities more comfortable, particularly during the early stages of rehabilitation.

However, heel lifts don't repair a damaged tendon or replace an appropriate strengthening program. They are best thought of as a tool to help manage symptoms while the tendon recovers.

In this guide, we'll explain how heel lifts work, when they may be appropriate, how long they're usually worn, how to choose the right heel lift and some common mistakes to avoid. Whether you've recently developed Achilles pain or you're looking for advice before buying heel lifts, we'll help you understand when they may be useful and how to use them effectively.

What Is Achilles Tendinopathy?

The Achilles tendon is the strong band of tissue that connects your calf muscles to your heel bone. Every time you walk, climb stairs, run or jump, it helps transfer the force generated by your calf muscles to lift your heel off the ground.

Achilles tendinopathy develops when the tendon is placed under more load than it can comfortably tolerate. This can happen after a sudden increase in activity, changes in training, wearing different footwear, returning to exercise too quickly or sometimes without one obvious cause.

Although many people still refer to the condition as Achilles tendinitis, the term Achilles tendinopathy is now preferred because the problem isn't always caused by inflammation. Instead, it often involves changes within the tendon itself that reduce its ability to cope with load.

The good news is that tendons can adapt and become stronger over time. Treatment focuses on gradually increasing what the tendon can comfortably cope with over time.

Why Does the Achilles Tendon Hurt?

Why Can Heel Lifts Help?

Heel lifts don't treat the underlying cause of Achilles tendinopathy, but they can make the tendon more comfortable by reducing the amount it has to stretch during walking and other everyday activities.

By slightly raising the heel, the ankle starts from a more relaxed position. This means the Achilles tendon doesn't need to lengthen quite as much with each step, which may reduce discomfort for some people, particularly during the early stages of rehabilitation.

Because of this, heel lifts are sometimes recommended by podiatrists and other healthcare professionals as part of an overall treatment plan. They are usually used alongside calf strengthening exercises, activity modification and appropriate footwear—not instead of them.

It's also worth remembering that heel lifts are generally intended to be a temporary aid. As the tendon becomes stronger and better able to cope with load, many people are able to gradually reduce or stop using them under the guidance of their healthcare professional.

When Might Heel Lifts Not Be the Best Choice?

Although heel lifts can be helpful for some people with Achilles tendinopathy, they aren't suitable for every situation.

A heel lift isn't designed to fix the underlying problem, and it shouldn't replace an appropriate rehabilitation program. If the tendon isn't gradually strengthened, symptoms are more likely to return once the heel lift is removed.

Heel lifts also aren't appropriate for every cause of heel or ankle pain. Some conditions  may require a different approach, so it's important to have the correct diagnosis before starting treatment.

When Should You Consider a Heel Lift?

A heel lift may be worth considering if you've been advised by a podiatrist or other healthcare professional that temporarily reducing the load on your Achilles tendon could help as part of your rehabilitation.

Some people also find that everyday activities such as walking or standing become more comfortable when wearing a heel lift, particularly during the early stages of recovery.

However, heel lifts aren't something to use "just in case" or because your Achilles feels a little tight after exercise. They work best when they're being used for a specific reason as part of an overall treatment plan.

If you're unsure whether a heel lift is appropriate for your symptoms, it's worth seeking professional advice before choosing one.

What Height Heel Lift Should I Choose?

Heel lifts are available in a range of heights, commonly including 4 mm, 6 mm, 8 mm and 10 mm.

Many people assume that a higher heel lift will provide more relief, but that's not always the case. The aim isn't to raise the heel as much as possible—it's to use the amount of elevation that best suits your individual needs and the advice you've been given.

The right height can depend on several factors, including:

how sensitive your Achilles tendon is the type of footwear you're wearing your comfort when walking whether a healthcare professional has recommended a specific height.

If you've previously been advised to use a particular heel lift height, it's usually best to continue with that recommendation unless you've been told otherwise.

Should I Choose an EVA or Poron Heel Lift?

Yes. While the height of a heel lift is important, the material can also affect how it feels inside your shoe.

At The Foot Care Shop, our heel lifts are available in firm EVA foam and softer Poron foam, with each offering different benefits.

EVA heel lifts are firmer and provide a stable, supportive lift with very little compression under body weight. This makes them a good choice when maintaining the recommended heel lift height is the priority.

Poron heel lifts are softer and provide additional cushioning under the heel. They can feel more comfortable for some people, particularly if extra shock absorption is desired. Because Poron is a softer material, it compresses more under body weight than EVA. This provides a softer, more cushioned feel, although it may not maintain its original height like a firmer EVA heel lift

Neither material is universally better. The right choice depends on why you're using the heel lift, the type of footwear you're wearing and whether you prefer a firmer or softer feel under your heel.

Our range includes firm EVA heel lifts from Vasyli, Interpod and DOLA, along with softer Poron heel lifts for those who prefer additional cushioning.

Clinical Tip

If you've been prescribed a specific heel lift height, changing to a softer material may slightly reduce the amount of lift under your body weight because softer materials compress more than firm EVA.

Should I Wear a Heel Lift in One Shoe or Both?

If you're using a heel lift to help manage Achilles tendinopathy, it is generally worn in both shoes. Raising only one heel can create a difference in leg length, which may place additional stress on your hips, knees or lower back.

The exception is when a heel lift has been prescribed specifically to help compensate for a leg length difference. In that situation, the lift is usually worn only on the shorter side.

If you're unsure which approach is appropriate for you, seek advice from your podiatrist or other healthcare professional.

How Long Should I Wear a Heel Lift?

Heel lifts are usually intended to be a temporary aid, rather than a permanent solution.

As your symptoms improve and your Achilles tendon becomes stronger through an appropriate rehabilitation program, your healthcare professional may recommend gradually reducing the height of the heel lift or stopping it altogether.

Exactly how long a heel lift should be worn varies from person to person. It depends on factors such as the severity of your symptoms, your progress with rehabilitation and the advice of your treating clinician.

Rather than stopping suddenly, it is often better to reduce the lift gradually if advised to do so.

Common Mistakes When Using Heel Lifts

Choosing the highest heel lift because "more must be better."

Stopping strengthening exercises once the pain settles.

Wearing the heel lift in only one shoe for Achilles pain.

Using a heel lift that doesn't fit securely inside the shoe.

Expecting the heel lift to fix the problem on its own.

Final Thoughts

Heel lifts can be a helpful part of managing Achilles tendinopathy, particularly when they're used alongside an appropriate rehabilitation program and suitable footwear.

Choosing the correct height and material is important, but so is understanding that heel lifts are designed to help manage symptoms rather than replace the exercises needed to restore the tendon's strength.

If you've already been advised to use a heel lift and aren't sure which option is best, we're always happy to help you compare the products in our range.

→ Browse our Heel Lifts Collection

Heel Lift Faq's

1. Do heel lifts help Achilles tendinopathy?

Heel lifts can be a useful part of managing Achilles tendinopathy for some people. By slightly raising the heel, they reduce the amount the Achilles tendon stretches during walking, which may make everyday activities more comfortable. However, heel lifts don't treat the underlying cause of the condition and are usually used alongside an appropriate strengthening program and other treatment recommended by your healthcare professional.

2. Should I wear a heel lift in one shoe or both?

If you're using a heel lift to help manage Achilles tendinopathy, it is generally worn in both shoes. Wearing a lift in only one shoe can create a leg length difference, which may affect your walking pattern and place unnecessary strain on other joints. The exception is when a heel lift has been prescribed specifically to compensate for a leg length discrepancy.

3. What height heel lift should I choose?

Heel lifts are available in a range of heights, commonly including 4mm, 6mm, 8mm and 10mm. The best height depends on your individual circumstances and any advice you've received from your podiatrist, physiotherapist or other healthcare professional. A higher heel lift isn't necessarily better, and the goal is to use the minimum height needed to achieve the desired effect.

4. How long should I wear a heel lift?

Heel lifts are generally intended to be a temporary aid rather than a permanent solution. As your Achilles tendon becomes stronger through rehabilitation and your symptoms improve, your healthcare professional may recommend gradually reducing the height of the lift or stopping it altogether. The length of time varies from person to person.

5. Are EVA or Poron heel lifts better?

Neither material is universally better. Firm EVA heel lifts provide a stable lift with very little compression, while Poron heel lifts offer a softer, more cushioned feel under the heel. The best choice depends on your comfort, footwear and the reason you're using the heel lift.

6. Can I wear heel lifts while running?

This depends on your symptoms and the advice you've been given. Some people use heel lifts when returning to running as part of a rehabilitation program, while others may not need them. If running continues to aggravate your Achilles tendon despite treatment, it's worth discussing your rehabilitation plan with your healthcare professional.

7. Will heel lifts fit in all shoes?

Heel lifts work best in enclosed shoes with adequate depth around the heel, such as running shoes, walking shoes and work boots. Shallow dress shoes or footwear with a loose heel may not provide enough room, particularly for higher heel lifts.

8. Can heel lifts make Achilles pain worse?

If the heel lift is the wrong height, doesn't fit your footwear properly or isn't appropriate for your condition, it may not improve your symptoms and could even make walking less comfortable. If your pain becomes worse after using a heel lift, stop using it and seek advice from your healthcare professional.

9. Can I wear heel lifts with orthotics?

In many cases, yes. Heel lifts can often be used with orthotics, although this depends on the design of both products and the amount of space available inside your shoes. If you're already wearing custom or prefabricated orthotics, it's worth checking that the combination fits comfortably and doesn't make your shoes too tight.

10. Where can I buy heel lifts in Australia?

At The Foot Care Shop, we stock a wide range of heel lifts in different heights and materials to suit a variety of needs. If you've already been advised on the height you require but aren't sure which product is right for you, we're happy to help you compare the available options.

Key Takeaways

✔ Heel lifts can reduce strain on the Achilles tendon.

✔ They're usually a temporary aid, not a long-term treatment.

✔ They work best alongside a strengthening program.

✔ Choosing the right height is more important than choosing the highest lift.

✔ If you've been advised to use a heel lift, make sure it fits your footwear properly.

  To find a Podiatrist follow our link to the Australian Podiatry Association Find A Podiatrist Page HERE