What Does A Heel Lift Do?

A heel lift is a wedge-shaped insert placed beneath the heel inside a shoe.

Unlike a full-length insole, it supports only the rear portion of the foot. Its main purpose is to increase heel height by a measured amount rather than provide structured support beneath the entire arch and forefoot.

Heel lifts are available in:

• Fixed heights
• Adjustable peel-away layers
• Soft or firmer materials
• Different widths and shoe sizes
• Adhesive or non-slip designs
• Single-sided or paired formats

The most appropriate design depends on why the lift is required, the available space inside the footwear and how much elevation is needed.

How Does A Heel Lift Change The Foot’s Position?

Raising the heel changes the relationship between the rearfoot, ankle and lower leg.

With the heel elevated, the ankle generally does not need to move as far upwards towards the shin during standing and walking. This movement is known as dorsiflexion.

Depending on the condition being managed, heel elevation may:

• Reduce stretch through the calf–Achilles complex
• Reduce compression around the back of the heel
• Alter pressure beneath the rearfoot
• Make very flat footwear more comfortable
• Compensate for a measured difference in leg length
• Provide additional cushioning beneath the heel

A heel lift affects the way the foot sits inside the shoe only while it is being worn. It does not permanently lengthen the leg or change the structure of the foot.

What Are Heel Lifts Commonly Used For?

Heel lifts may be used for several different reasons.

Achilles Tendon Symptoms

Raising the heel can reduce ankle dorsiflexion and temporarily alter tension through the Achilles tendon.

For insertional Achilles tendinopathy, where symptoms occur at the tendon’s attachment to the heel bone, NHS guidance notes that a heel raise may reduce tendon compression and overall tension.

A heel lift should normally support rehabilitation rather than replace progressive strengthening and activity management.

Leg-Length Differences

A heel lift may be used inside one shoe where a healthcare professional has measured a relevant difference in leg length.

The required amount should be based on assessment rather than guesswork. Dorset HealthCare explains that peel-away heel lifts can be selected in measured increments after the difference has been assessed.

Larger or more complex differences may require an external footwear raise rather than placing an increasingly thick insert inside the shoe.

Heel Pain And Plantar Fasciitis

Some people find that modest heel elevation or local cushioning improves comfort when standing and walking.

However, plantar fasciitis can be influenced by footwear, activity, calf flexibility, arch loading and several other factors. A heel lift is therefore not automatically the correct support for every person with heel pain.

Some people may require:

• A cushioning heel pad
• A structured orthotic insole
• Arch support
• Supportive footwear
• Stretching and rehabilitation
• A night splint for persistent first-step pain

The device should match the reason for the symptoms rather than being selected solely because pain is located around the heel.

Rehabilitation And Temporary Offloading

A clinician may occasionally use heel elevation during rehabilitation following an injury, surgery or period of immobilisation.

In these situations, the height, duration and reduction plan should follow the person’s individual treatment instructions.

Heel Lift vs Heel Pad

Heel lifts and heel pads are not exactly the same.

Heel Lift

A heel lift primarily aims to:

• Raise the heel
• Change ankle position
• Alter relative leg height
• Reduce tension through selected structures
• Provide controlled elevation

Heel Pad

A heel pad primarily aims to:

• Cushion the heel
• Absorb impact
• Reduce local pressure
• Improve comfort on hard surfaces
• Protect a sensitive heel area

Some products perform both roles by combining elevation with a cushioning material.

The correct choice depends on whether the main objective is to change heel height, reduce pressure or achieve both.

Heel Lift vs Orthotic Insole

A heel lift acts mainly beneath the rearfoot, while an orthotic insole supports a larger portion of the foot.

A Heel Lift May Provide

• Local heel elevation
• Compact cushioning
• Reduced ankle dorsiflexion
• Adjustment for certain leg-length differences
• Easier fitting inside some footwear

An Orthotic Insole May Provide

• Arch support
• Rearfoot stability
• Pressure redistribution
• Forefoot support
• Management of excessive foot movement
• Support across the full length of the foot

An orthotic may sometimes incorporate a heel raise as part of its design.

Combining a separate heel lift with an orthotic can raise the foot considerably inside the shoe, so check that the heel remains secure and the footwear still fits correctly.

Dedicated comparison:

Heel Lift vs Orthotic Insoles
Heel Lift vs Orthotic Insoles

Should Heel Lifts Be Worn In Both Shoes?

That depends entirely on their purpose.

For Achilles Symptoms

Heel lifts are commonly used at equal heights in both shoes to avoid creating an unintended difference between the two sides. NHS guidance for insertional Achilles tendinopathy specifically advises wearing a heel raise in both shoes.

For A Leg-Length Difference

A lift may be used only beneath the shorter side where a genuine difference has been measured and a clinician has recommended correction.

Using one lift without a clear reason can create an artificial difference in leg height and may affect walking comfort.

Dedicated guide:

Should You Wear Heel Lifts In Both Shoes?
Should You Wear Heel Lifts In Both Shoes

How Much Height Does A Heel Lift Provide?

Heel lifts are available in different heights.

The 5 Layer Heel Elevator can be adjusted to approximately:

• 15 mm
• 12 mm
• 9 mm
• 6 mm
• 3 mm

The layers are removed from the underside until the selected height is reached.

More height is not automatically more effective.

Excessive elevation may:

• Push the heel towards the top of the shoe
• Cause heel slippage
• Increase pressure beneath the forefoot
• Make the shoe feel unstable
• Change walking more than necessary
• Create pain elsewhere in the lower limb

Use the lowest height that achieves the intended purpose unless a healthcare professional has prescribed something different.

Dedicated guide:

How Much Heel Lift Should You Use?
How Much Heel Lift Should You Use

Should You Start With The Full Height?

Not usually, unless the required height has already been assessed or prescribed.

An adjustable product allows elevation to be trialled gradually. Starting with a lower height can help you assess:

• Shoe fit
• Stability
• Heel pressure
• Walking comfort
• Whether symptoms improve
• Whether new discomfort develops elsewhere

For a measured leg-length difference, follow the height recommended by the professional responsible for your care rather than altering it independently.

What Footwear Works Best With A Heel Lift?

A heel lift takes up space and raises the foot inside the shoe.

Suitable footwear should ideally have:

• A closed and secure heel
• Lace, strap or buckle fastening
• Adequate internal depth
• Sufficient toe room
• A stable sole
• A supportive heel counter
• Enough width for the foot
• A removable liner where extra room is required

NHS orthotic guidance recommends secure footwear that is deep enough to hold the insert without causing the heel to slip. Slip-on and shallow court-style shoes are generally less suitable.

Check that the heel does not begin rubbing against the upper edge of the shoe after the lift is added.

Where Should A Heel Lift Sit?

The lift should sit securely beneath the heel with its widest section positioned at the back of the shoe.

Depending on the product and footwear, it may be placed:

• On top of the existing shoe liner
• Beneath a removable liner
• Directly against the base of the shoe

For the Orthotix 5 Layer Heel Elevator, the non-slip top cover should face upwards, and layers are peeled from the underside to adjust the height.

The lift should:

• Sit flat
• Avoid curling at the edges
• Remain centred beneath the heel
• Avoid moving from side to side
• Feel consistent with every step
• Leave enough room for the rest of the foot

How Long Does It Take To Get Used To A Heel Lift?

A heel lift may feel unfamiliar initially because it changes the height and position of the foot.

Introduce it gradually:

1. Wear it for a short period during ordinary activity.
2. Check for rubbing, pressure or heel slippage.
3. Increase wearing time as comfort allows.
4. Become comfortable walking before using it for sport.
5. Reassess the height if discomfort develops.

NHS orthotic guidance generally advises increasing wear gradually over one to two weeks, even where the insert initially feels comfortable.

The lift should not cause severe pain or progressively worsening symptoms.

Can You Use Heel Lifts For Running Or Sport?

Heel lifts may fit inside athletic footwear, but they should first be tested during ordinary walking.

Before using a new lift for sport:

• Check that it cannot move inside the shoe
• Confirm that the heel remains secure
• Wear it during a short, low-intensity session
• Increase duration gradually
• Monitor symptoms during activity and afterwards
• Avoid introducing it immediately before competition

A heel lift should not be used simply to mask pain while continuing an activity the body cannot currently tolerate.

Can A Heel Lift Cause Problems?

A poorly selected or excessively high lift can sometimes create new symptoms.

Possible problems include:

• Heel slippage
• Rubbing or blistering
• Forefoot pressure
• A feeling of instability
• Uneven walking
• New calf discomfort
• Knee, hip or back pain
• Worsening of the original symptoms

NHS guidance notes that inserts can alter standing and walking and may occasionally cause aches elsewhere in the legs or back. Severe or continuing discomfort is a reason to stop using the device and seek review.

Can Heel Lifts Correct Posture?

A heel lift can alter standing position and walking while it is being worn, particularly when used for a measured leg-length difference.

However, broad claims that heel lifts universally “correct posture” should be avoided.

Posture and lower-limb alignment are influenced by many factors, including:

• Foot and leg structure
• Joint movement
• Muscle strength
• Habit
• Pain
• Previous injury
• The pelvis and spine
• Footwear

A heel lift is most appropriate when it addresses a defined requirement, not simply because someone wants to appear more symmetrical.

Why Choose The 5 Layer Heel Elevator?

The 5 Layer Heel Elevator (Mid Density) is an adjustable heel lift designed to accommodate different elevation requirements.

Key features include:

• Five peel-away layers
• Heights from approximately 15 mm down to 3 mm
• EVA foam construction
• Adhesive layered design
• Non-slip top cover
• Compact fit for everyday footwear
• Three size options
• Supplied as a pair
• Latex-free construction

The adjustable layers allow the selected elevation to be reduced in 3 mm stages rather than requiring a completely different product at each height.

The Key Takeaway

A heel lift raises the heel inside the shoe and changes how the foot, ankle and lower leg are positioned during standing and walking.

It may be used to:

• Temporarily reduce loading through the Achilles tendon
• Reduce compression around the back of the heel
• Improve comfort in flat footwear
• Provide local heel cushioning
• Compensate for a measured leg-length difference

The correct height and whether it should be worn in one or both shoes depends on the reason for use.

Begin with an appropriate, comfortable height, make sure the footwear remains secure and stop using the lift if it causes instability or new pain.