Heel Lifts for Sport: Uses, Benefits & What to Consider
Heel lifts are commonly used inside footwear to raise the heel by a small amount. While they are often associated with leg length differences or Achilles tendon problems, heel lifts can also have a place in sporting and exercise footwear.
For runners, gym-goers and other active people, a heel lift changes the position of the foot and ankle inside the shoe. This may be useful in certain situations, particularly when ankle movement is limited or when temporarily reducing load on structures such as the Achilles tendon is desirable.
However, heel lifts aren't a performance enhancer for everyone. The right height and type of heel lift will depend on why you're using it, your footwear and your individual biomechanics.
How Do Heel Lifts Work?
A heel lift is placed underneath the heel inside the shoe, raising the heel relative to the forefoot.
Even a relatively small change in heel height alters the position of the ankle and lower leg. This can influence how much ankle movement is required during activities such as walking, running and squatting.
Heel lifts are available in different heights and materials, including EVA, foam and firmer materials. Some are designed to sit underneath an existing shoe insole, while others can be placed directly on top of it.
Why Are Heel Lifts Used in Sport?
There isn't one reason that athletes or active people use heel lifts. Their usefulness depends on the individual and the activity.
Some of the more common reasons include:
Limited Ankle Dorsiflexion
Dorsiflexion describes the movement of the foot upwards towards the shin.
Some people naturally have less ankle dorsiflexion than others. This can become noticeable during movements requiring the knee to travel forward over the foot, including squatting, running and certain gym exercises.
Raising the heel slightly reduces the amount of ankle dorsiflexion required to perform some movements. This is one reason you'll see raised-heel footwear used in activities such as weightlifting.
A heel lift may provide a similar positional change inside suitable footwear, although it isn't a substitute for addressing the underlying cause of restricted ankle movement where appropriate.
Achilles Tendon Load
Heel lifts are also sometimes used as part of the management of Achilles tendon discomfort.
By raising the heel, a heel lift changes the position of the ankle and can reduce the amount of stretch placed through the Achilles tendon during certain activities.
This doesn't mean a heel lift will treat the underlying cause of Achilles tendinopathy. It may instead be one component of a broader management plan that can include activity modification, appropriate footwear and a progressive strengthening program.
If Achilles pain is persistent or affecting your ability to exercise, it's worth having it properly assessed.
Leg Length Differences
Heel lifts may be recommended when there is a difference in leg length.
However, determining whether a leg length difference needs correcting – and by how much – isn't always straightforward.
Using a lift that is unnecessarily high can create its own problems, so larger or clinically significant leg length differences are best assessed by a podiatrist or other suitably qualified health professional.
Comfort in Sporting Footwear
Sometimes a small heel lift simply makes a particular pair of shoes feel more comfortable.
It can alter how the heel sits within the shoe and slightly change the relationship between the foot, ankle and lower leg.
However, adding a heel lift also takes up space inside the shoe. If your sporting shoes are already tight or shallow around the heel, this needs to be considered.
Can Heel Lifts Improve Athletic Performance?
This is where it's important to keep expectations realistic.
Changing heel height can alter ankle position and the mechanics of certain movements, but that doesn't mean everyone will run faster, jump higher or perform better simply by adding heel lifts to their shoes.
For someone whose movement is being restricted by limited ankle dorsiflexion, a raised heel may make a particular movement easier to perform.
For another person, adding a heel lift when it isn't needed may provide no advantage at all.
Heel lifts are therefore better thought of as a tool that can be useful in particular circumstances rather than a general performance-enhancing product.
Heel Lifts for Running
Runners sometimes use heel lifts for Achilles-related problems, leg length differences or because a small increase in heel height feels more comfortable.
It's worth remembering that running shoes already vary considerably in their heel-to-toe drop.
Adding a heel lift changes this further, so you need to consider both the shoe and the lift rather than looking at the heel lift in isolation.
If you're introducing heel lifts into running shoes, start gradually rather than immediately using them for your longest or hardest training session.
Heel Lifts for Gym Training and Squats
A raised heel can reduce the ankle dorsiflexion required during a squat, which may help some people achieve a more comfortable squat position.
This principle is also incorporated into purpose-designed weightlifting shoes, which have an elevated heel.
However, placing a heel lift inside a standard training shoe isn't exactly the same as wearing a weightlifting shoe. Stability, shoe construction and the firmness of the lift all need to be considered, particularly when lifting heavier loads.
Choosing the Right Heel Lift Height
One of the most common questions we receive is: What height heel lift should I use?
Unfortunately, there isn't one height that's right for everyone.
Heel lifts are commonly available in relatively small increments such as 4mm, 6mm and 8mm. The appropriate height depends on why you're using the lift and how your body responds to it.
More isn't necessarily better.
If you're using a heel lift for general comfort or have been advised to trial one, starting conservatively is usually preferable to making a large change in heel height.
If you've been prescribed or recommended a particular height by your podiatrist or other health professional, follow their recommendation.
Should You Wear a Heel Lift in One Shoe or Both?
This depends on why you're using them.
If a heel lift has been recommended to compensate for a leg length difference, it may be used on one side only.
For other purposes, including some Achilles-related applications, lifts are often used in both shoes.
If you're unsure why you've been advised to use one or whether you should be wearing a lift on one or both sides, check with the health professional who recommended it.
Choosing a Heel Lift for Sports Shoes
Before choosing a heel lift, consider:
Height: A small change can be enough. Don't automatically choose the highest option.
Firmness: Firmer lifts generally provide a more consistent amount of elevation, while softer materials may compress more under body weight.
Shoe depth: The lift needs to fit without making your heel feel as though it's slipping out of the shoe.
Stability: The lift should sit securely and shouldn't move around during activity.
Activity: A lift that's comfortable for everyday walking may not necessarily be the best option for running or gym training.
The existing insole may also affect how well a heel lift fits. In some shoes, the lift can sit beneath the removable insole, helping to keep it securely in position.
Getting Used to Heel Lifts
Changing the height of your heel alters the position your body has become accustomed to, so it can be sensible to introduce heel lifts gradually.
Start by wearing them for shorter periods and see how they feel before using them for prolonged exercise.
Pay attention to any new discomfort in the feet, ankles, knees, hips or lower back.
If a heel lift causes pain or makes you feel unstable, stop using it and seek professional advice rather than trying to push through the discomfort.
Are Heel Lifts Right for Everyone?
No.
Heel lifts can be useful, but they aren't necessary for every athlete or every type of foot or ankle problem.
They're most useful when there's a specific reason for changing heel height rather than simply adding them to sporting shoes in the hope of improving performance.
Persistent pain, significant differences between the two sides of the body, recurrent injuries or uncertainty about the appropriate lift height are all good reasons to seek individual assessment.
Heel Lifts Are a Tool, Not a Quick Fix
Heel lifts can be a simple way of changing the position of the heel and ankle inside a shoe. In the right circumstances, this may help accommodate restricted ankle movement, modify load on the Achilles tendon, compensate for a leg length difference or simply improve comfort.
What they shouldn't be viewed as is a guaranteed way to run faster, lift heavier or prevent sporting injuries.
Choosing an appropriate height, making sure the lift works with your footwear and understanding why you're using it are far more important.
At The Foot Care Shop, our range of heel lifts includes different heights, materials and sizes to suit a variety of footwear and needs.
If you're unsure which heel lift may be suitable, we're happy to help with general product and sizing information. For persistent pain or a specific biomechanical problem, we recommend seeking individual advice from a podiatrist or other qualified health professional.
Foot Care & Looking After Your feet
View all
Leave a comment