Gel Heel Cups Buying Guide
Gel heel cups are designed to sit underneath and around the heel, providing an extra layer of cushioning and shock absorption inside your shoes. They can be useful when hard floors, prolonged standing, walking or everyday footwear leave your heels feeling uncomfortable or sensitive.
Unlike a full-length insole, a gel heel cup only takes up space around the heel, making it a simple option when you want additional heel cushioning without replacing the existing insole in your shoe.
At The Foot Care Shop, our range includes soft gel and silicone heel cups in different shapes, thicknesses and designs, including options from Tuli's, Walker's, Silipos and Realign.
What Are Gel Heel Cups Used For?
Gel heel cups are primarily used to provide additional cushioning beneath the heel. The soft gel or silicone material helps absorb some of the impact that occurs as the heel contacts the ground during walking and everyday activities.
They may be suitable for people looking for additional cushioning for:
sore or sensitive heels
standing or walking on hard surfaces
work shoes and boots
everyday walking shoes
sports and athletic footwear
footwear with limited cushioning beneath the heel
Heel pain can have many different causes, so persistent or significant heel pain should be assessed by a podiatrist or other appropriate health professional rather than relying on a heel cup alone.
How Do Gel Heel Cups Work?
Gel heel cups sit at the back of the shoe underneath the heel. Depending on the design, they may provide cushioning directly beneath the heel or combine cushioning with a raised edge that helps cradle the heel.
Some heel cups use different densities of gel or silicone in particular areas. Others use a simpler uniform gel construction.
The best option depends on what you are trying to achieve and how much room you have inside your footwear.
Gel Heel Cups vs Heel Lifts – What's the Difference?
Although they can look similar, heel cups and heel lifts serve different purposes.
A gel heel cup is primarily designed to provide cushioning and shock absorption beneath the heel. Some designs may raise the heel slightly because of the thickness of the material, but elevation is not necessarily their main purpose.
A heel lift is specifically designed to raise the heel by a measured amount, such as 4mm, 6mm, 8mm or 10mm. Heel lifts may be used where a particular amount of elevation is required, including for a leg length difference or when recommended as part of the management of an Achilles tendon problem.
If your priority is cushioning, a heel cup may be the better place to start. If you require a specific amount of heel elevation, explore our heel lifts for shoes, available in a range of heights and materials.
Which Gel Heel Cup Should I Choose?
There isn't one heel cup that will suit every person or every shoe. Consider the following when comparing products.
Cushioning
If your main priority is a softer feel beneath the heel, look for a gel or silicone heel cup designed primarily for cushioning.
Thickness
Thicker heel cups can provide more material beneath the heel but also take up more room inside the shoe.
Heel cradle
Some heel cups have raised sides that sit around the heel, while others are flatter and sit primarily underneath it.
Footwear
A bulky heel cup may work well in a runner or work boot but may not fit comfortably in a shallow casual or dress shoe.
Size
Check the individual product's sizing guide rather than choosing solely by appearance. Heel cup sizing can vary between brands.
Will Gel Heel Cups Fit in Any Shoe?
Not necessarily. Gel heel cups generally work best in enclosed shoes with enough depth around the heel.
They are usually easiest to accommodate in runners, walking shoes, work shoes and boots. Shallow or low-cut footwear may have less room.
Because a heel cup adds material underneath your foot, it raises the heel slightly within the shoe. If there isn't enough depth, your heel may sit too high or begin slipping at the back.
For the best fit, place the heel cup flat against the bottom of the shoe and make sure it sits securely at the back before putting the shoe on.
Frequently Asked Questions About Gel Heel Cups
What are gel heel cups?
Gel heel cups are small inserts made from gel, silicone or similar cushioning materials that sit beneath the heel inside a shoe. They are designed to provide additional cushioning and help absorb impact underneath the heel.
Are gel heel cups good for heel pain?
Gel heel cups can provide additional cushioning that some people find more comfortable when they have sore or sensitive heels. However, heel pain has many possible causes, so a heel cup may not address the underlying problem. Persistent heel pain should be professionally assessed.
Can I wear gel heel cups all day?
Gel heel cups are commonly worn in everyday footwear for extended periods, provided they fit comfortably and don't cause your heel to sit too high in the shoe. If you're new to them, it can be helpful to gradually become accustomed to the change in cushioning and shoe fit.
Do I wear heel cups in both shoes?
For general cushioning, heel cups are commonly worn in both shoes. If you have been advised to use something on only one side for a specific reason, follow the advice of your health professional.
Can gel heel cups be worn with orthotics?
Sometimes, but it depends on the orthotic and the amount of space available in the shoe. Adding a heel cup can change how an orthotic sits and may raise your foot higher in the footwear. If you have prescribed orthotics, check with your podiatrist before modifying the setup.
Can I use gel heel cups in running shoes?
Yes, provided there is sufficient room and the heel cup remains stable inside the shoe. Running shoes often have more depth than casual or dress shoes, although fit varies considerably between footwear.
Do gel heel cups make you taller?
A heel cup may raise the heel slightly because there is additional material underneath it, but its primary purpose is cushioning. If you specifically need additional height or a measured amount of elevation, look at a heel lift instead.
What is the difference between silicone and gel heel cups?
Both materials can provide cushioning. The feel, firmness, thickness and durability depend more on the individual product's construction than simply whether it is labelled gel or silicone.
How long do gel heel cups last?
This varies according to the material, frequency of use, body weight, footwear and activity level. Replace heel cups if the material becomes compressed, damaged, cracked or no longer provides the cushioning or support it originally did.
How do I stop gel heel cups moving in my shoes?
Make sure the cup is positioned firmly against the back of the shoe on a clean, flat surface. Some products have a tacky or adhesive underside to reduce movement. If a heel cup continually shifts, it may not be suitable for that particular shoe.
Need Help Choosing a Gel Heel Cup?
The best heel cup depends on the amount of cushioning you prefer, your footwear and what you are trying to achieve.
If you need soft cushioning beneath the heel, browse the gel and silicone heel cups above. If you require a specific amount of heel elevation rather than cushioning, see our Heel Lifts collection for measured heel lifts in a range of heights.
