How May A Heel Lift Help?
A heel lift is placed beneath the heel inside the shoe to raise it by a controlled amount.
This changes the position of the heel relative to the front of the foot and may alter loading through the ankle, calf and plantar structures. For some people, that change can make standing and walking feel more comfortable.
A heel lift may help by:
- Elevating the heel slightly
- Providing additional cushioning beneath the heel
- Reducing pressure through a sensitive area
- Altering tension through the calf–Achilles complex
- Improving comfort inside flat footwear
- Helping compensate for a clinically relevant leg-length difference
The response varies between individuals because plantar fasciitis can be influenced by several different factors.
Why Might Heel Elevation Affect The Plantar Fascia?
The plantar fascia runs beneath the foot from the heel towards the toes and contributes to supporting the arch.
The foot, ankle, Achilles tendon and calf operate as part of a connected system. Changing heel height may therefore alter the position of the ankle and the way forces pass through the sole of the foot.
A modest heel elevation may feel helpful where:
- The calf is particularly tight
- Flat footwear aggravates symptoms
- Pressure beneath the heel needs cushioning
- The person experiences discomfort when the ankle moves further upwards
- A clinician has identified a reason to adjust heel height
This does not mean that raising the heel directly treats every cause of plantar fasciitis. It is one possible way of changing loading and improving comfort.
Are Heel Lifts A Proven Cure For Plantar Fasciitis?
No. A heel lift should not be described as a guaranteed cure.
Current clinical guidance for plantar heel pain places greater emphasis on interventions such as education, stretching, progressive exercise, suitable footwear, taping and appropriately selected orthoses. Heel lifts may form part of an individual plan, but they are not presented as a universal treatment for every person with plantar fasciitis.
A heel lift may help manage one aspect of the problem while other factors still need to be addressed.
These may include:
- Calf or plantar-fascia tightness
- Sudden changes in activity
- Long periods of standing
- Unsupportive footwear
- Repeated impact from hard flooring
- Foot posture
- Reduced strength or load tolerance
- Inadequate recovery between demanding activities
Who May Benefit From A Heel Lift?
A heel lift may be worth considering if you:
- Find completely flat footwear uncomfortable
- Experience plantar heel pain alongside calf tightness
- Spend long periods walking or standing
- Need additional cushioning beneath the heel
- Have been advised to try heel elevation
- Require an adjustable way to trial different heights
- Have a clinically identified leg-length difference
- Experience symptoms linked to the Achilles tendon as well as the heel
It may be less suitable where the main requirement is substantial arch support, biomechanical control or targeted pressure redistribution across the whole foot.
Pain location alone does not determine which device is best. Two people with heel pain may require completely different forms of support.
Heel Lift vs Heel Pad
Heel lifts and heel pads can overlap, but their main purposes are not identical.
Heel Lift
A heel lift primarily:
- Raises the heel
- Alters ankle position
- Changes relative heel height
- May reduce tension through selected structures
- Can help address certain leg-length differences
Heel Pad
A heel pad primarily:
- Cushions the heel
- Absorbs impact
- Reduces pressure beneath a sensitive area
- Improves comfort on hard flooring
- Adds softness without necessarily providing substantial elevation
Some heel lifts also contain cushioning, so a single product may provide both elevation and pressure relief.
NHS self-care advice for plantar fasciitis and general heel pain includes cushioned footwear, insoles and heel pads as options for improving comfort.
Heel Lift vs Orthotic Insole
A heel lift affects a relatively small area beneath the rear of the foot. An orthotic insole usually extends further beneath the arch or the whole foot.
Heel Lifts Primarily Provide
- Heel elevation
- Local cushioning
- Adjustment of heel height
- A compact fit inside footwear
- Potential reduction in calf or Achilles tension
Orthotic Insoles Primarily Provide
- Arch support
- Rearfoot stability
- Pressure redistribution
- Management of excessive foot movement
- Support across a larger area of the foot
A heel lift may be more appropriate when elevation is the main objective. An orthotic may be more appropriate when plantar fasciitis is associated with low arches, excessive pronation or a need for structured support.
Some people may use a heel lift alongside an orthotic, but combining devices changes the available space and position of the foot inside the shoe. This should be done carefully.
How Much Heel Lift Should You Use?
More elevation is not automatically better.
A small increase may be enough to affect comfort, while excessive height can make the shoe unstable, push the heel towards the top of the heel counter or transfer pressure elsewhere.
The appropriate height depends on:
- Why the lift is being used
- Footwear depth
- Symptoms
- Ankle movement
- Calf tightness
- Body weight
- Activity
- Whether the device is worn on one or both sides
- Any clinical prescription
An adjustable device allows the wearer to trial a lower height before considering greater elevation.
The Orthotix 5 Layer Heel Elevator (Mid Density) uses peel-away EVA layers to provide approximately 3 mm to 15 mm of adjustable elevation.
Should You Begin With The Full Height?
Usually not unless that height has been specifically recommended.
Beginning at a lower level allows you to assess:
- Comfort
- Stability
- Shoe fit
- Changes in walking
- Pressure beneath the heel
- Whether other joints become uncomfortable
Increase the height only when there is a clear reason and the previous level has been comfortable.
A dramatic or unnecessary change in heel height may create new discomfort rather than improve the original problem.
Should Heel Lifts Be Worn In Both Shoes?
This depends on the reason they are being used.
When a heel lift is being trialled for general heel or Achilles comfort, using equal heights in both shoes may help avoid creating an unintended difference between the two sides.
Where a lift is used to manage a genuine leg-length difference, a clinician may prescribe it on only one side or use different heights.
Do not assume that visible or perceived leg-length difference always requires correction. Apparent asymmetry can have several causes, and an inappropriate unilateral lift may affect walking and comfort elsewhere.
The dedicated guide explains this in more detail:
Should You Wear Heel Lifts In Both Shoes?
What Footwear Works Best With Heel Lifts?
A heel lift works best in footwear with enough depth and a secure fastening.
Look for shoes with:
- Adequate depth around the heel
- A secure lace, strap or fastening
- A stable heel counter
- Sufficient toe room
- A firm and supportive sole
- Enough width for the foot
- A removable liner where additional space is needed
A heel lift raises the foot inside the shoe. If the shoe is too shallow, the heel may slip or rub against the upper edge.
Very loose footwear may also allow the lift to move, particularly when it is not securely positioned.
NHS footwear guidance recommends supportive shoes with cushioning, stable construction and enough room to accommodate any insole or insert correctly.
How Should A Heel Lift Fit?
The heel lift should:
- Sit flat inside the shoe
- Remain securely positioned
- Support the heel evenly
- Avoid rocking from side to side
- Leave enough room for the toes
- Avoid pushing the heel out of the shoe
- Feel similar from one step to the next
Depending on the footwear, the lift may sit on top of or underneath the existing liner.
Check the fitting instructions for the individual product. Adhesive-backed layers can help prevent unwanted movement once the correct height has been selected.
How Long Does It Take To Get Used To A Heel Lift?
A heel lift may feel noticeable at first because it changes the height and position of the rearfoot inside the shoe.
Introduce it gradually:
- Begin during ordinary daily activity
- Wear it for a short period
- Check for rubbing or pressure
- Increase the duration as comfort allows
- Avoid immediately using it for a long shift, run or extended walk
A brief period of unfamiliarity can occur, but the device should not cause severe or progressively worsening discomfort.
General NHS guidance for foot orthoses recommends gradually increasing wear rather than beginning with continuous all-day use.
Can Heel Lifts Make Plantar Fasciitis Worse?
Potentially, if the lift is unsuitable, excessively high or poorly fitted.
Possible problems include:
- Increased pressure beneath the forefoot
- Heel slippage
- Rubbing around the back of the shoe
- A feeling of instability
- New ankle, knee, hip or back discomfort
- Worsening heel pain
- Uneven walking caused by an inappropriate one-sided lift
Stop using the device and reassess the fitting if symptoms become worse rather than gradually more comfortable.
A heel lift may also be the wrong type of support when the main requirement is arch control or cushioning across the whole foot.
Why Choose The 5 Layer Heel Elevator?
The 5 Layer Heel Elevator (Mid Density) provides adjustable heel elevation using peel-away EVA layers.
Its features include:
- Adjustable elevation from approximately 3 mm to 15 mm
- Five-layer construction
- Mid-density EVA foam
- Adhesive layers for greater stability
- Non-slip top cover
- Compact shape for fitting beneath the heel
- Ability to reduce the height progressively
This makes it a practical option for people who have been advised to trial heel elevation or want to introduce a modest lift gradually. Orthotix lists plantar fasciitis, Achilles concerns, leg-length discrepancies and general heel discomfort among its intended applications.
What Else Can Help Plantar Fasciitis?
Heel lifts should normally form only one part of a broader management plan.
Other measures may include:
- Plantar-fascia stretching
- Calf stretching
- Supportive footwear
- Cushioning or orthotic insoles
- Gradual activity modification
- Progressive foot and calf strengthening
- Avoiding prolonged barefoot walking on hard surfaces
- Night splints for persistent first-step morning pain
- Professional assessment where symptoms continue
NHS and clinical guidance consistently recommends supportive footwear, stretching and appropriately selected insoles or orthoses as part of plantar-fasciitis management.
The Key Takeaway
Heel lifts may help some people with plantar fasciitis by slightly elevating and cushioning the heel and changing how load passes through the foot, ankle and calf.
They are most relevant when heel elevation addresses a specific contributor to the symptoms. They are not automatically superior to cushioning pads or orthotic insoles, and a higher lift is not necessarily more effective.
Begin with a modest, comfortable height, make sure the footwear remains secure and use the lift alongside stretching, suitable footwear and appropriate activity management.
