How Much Heel Lift Should You Use?

How Much Heel Lift Should You Use?

The amount of heel lift that is most appropriate depends on the individual, the underlying condition and the reason heel elevation is being used. Even small changes in heel height can influence the way your foot, ankle and lower limb move, which is why gradual adjustment is often preferred over introducing excessive elevation too quickly.

Heel lifts are commonly used to help manage conditions such as plantar fasciitis, Achilles tendonitis, calf tightness and leg length discrepancies. Choosing an appropriate heel height may improve comfort whilst helping avoid unnecessary strain elsewhere in the body.

Because everyone's biomechanics are different, there is rarely a single "correct" heel lift height for every person.

Why Heel Lift Height Matters

Heel elevation changes the angle of the foot and ankle during standing and walking. Although the adjustment may only be a few millimetres, it can influence the amount of tension placed through the:

  • Achilles tendon
  • Plantar fascia
  • Calf muscles
  • Knees
  • Hips
  • Lower back

Too little support may provide limited relief, whilst excessive heel elevation can sometimes alter walking mechanics or create discomfort in other areas of the body.

This is why gradual, adjustable support is often recommended.

What Heel Lift Height Should You Start With?

There is no universal answer, but heel lifts are commonly introduced gradually rather than using the maximum height immediately.

Lower Heel Elevation (Approximately 3–6mm)

Often suitable for:

  • Mild plantar fasciitis
  • Minor calf tightness
  • General heel comfort
  • Everyday off-loading

Moderate Heel Elevation (Approximately 6–10mm)

May be considered for:

  • Achilles tendon discomfort
  • Increased heel pain
  • Sports rehabilitation
  • Temporary recovery support

Higher Heel Elevation (Approximately 10–15mm)

May sometimes be recommended for:

  • Leg length discrepancies
  • Greater off-loading requirements
  • Specific rehabilitation programmes

The most appropriate height depends on the condition being treated and should ideally be increased gradually whilst monitoring comfort.

Why Adjustable Heel Lifts Are Often Preferred

One of the biggest advantages of an adjustable heel lift is flexibility.

Rather than committing to a fixed height, adjustable heel elevators allow support to be modified as symptoms change or rehabilitation progresses.

The Adjustable 5 Layer Heel Elevator allows heel elevation to be adjusted from approximately 15mm down to 3mm by removing individual layers.

Potential advantages include:

  • Progressive support
  • Easier adaptation
  • Better comfort control
  • Greater flexibility between different shoes
  • Gradual reduction in support as symptoms improve

This makes adjustable heel lifts suitable for both short-term rehabilitation and longer-term symptom management.

Can Too Much Heel Lift Cause Problems?

Yes.

Whilst heel lifts can improve comfort for many people, excessive heel elevation may sometimes contribute to:

  • Altered walking mechanics
  • Hip or lower back discomfort
  • Balance changes
  • Increased pressure beneath the forefoot
  • Muscle compensation patterns

For this reason, it is generally better to introduce heel lifts gradually and increase support only when necessary.

If symptoms worsen or new discomfort develops, the heel height should be reassessed.

Should You Wear Heel Lifts In One Shoe Or Both?

This depends on why the heel lift is being used.

Many people wear heel lifts in both shoes when managing conditions such as:

  • Plantar fasciitis
  • Achilles tendonitis
  • Calf tightness

However, a heel lift may only be worn in one shoe when correcting:

  • Leg length discrepancies
  • Certain biomechanical asymmetries
  • Specific rehabilitation requirements

The goal should always be to improve comfort whilst maintaining balanced movement and posture.

Continue Reading

Explore more expert advice on heel lifts, plantar fasciitis and Achilles tendon support:

  • What Does A Heel Lift Do?
  • Can Heel Lifts Help Plantar Fasciitis?
  • Are Heel Lifts Good For Achilles Tendonitis?
  • Heel Lift vs Orthotic Insoles
  • Should You Wear Heel Lifts In Both Shoes?

Our Recommended Support

Adjustable 5 Layer Heel Elevator

The Adjustable 5 Layer Heel Elevator provides progressive heel elevation from 3mm to 15mm, allowing you to gradually adjust the level of support as your comfort and rehabilitation needs change. Its slimline design fits comfortably into most everyday footwear and may be suitable for individuals managing plantar fasciitis, Achilles tendon discomfort, leg length discrepancies or lower limb rehabilitation.

https://www.orthotix.co.uk/products/adjustable-heel-elevator

When Should You Seek Professional Advice?

If you are unsure what height of heel lift is appropriate, or if your pain persists, worsens or is accompanied by swelling, numbness or difficulty walking, you should seek assessment from a qualified healthcare professional. An accurate diagnosis is important because different foot and lower limb conditions may require different treatment approaches.