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Heel Lifts | Height Adjustment and Pain Relief

Heel lifts (AKA heel raises) are essential orthotic devices designed to address a variety of foot and lower limb conditions. These inserts are placed inside the shoe to elevate the heel, helping to alleviate discomfort and promote proper body alignment. They are particularly beneficial for individuals suffering from leg length discrepancies, Achilles tendonitis, plantar fasciitis, and general heel pain.

Made from durable materials such as foam, gel or cork - heel or foot lifts provide comfort and support. Improving posture and reducing strain on the lower extremities contribute to overall foot health and mobility. Explore our range to find the perfect solution for your needs.

Heel Lifts | Height Adjustment and Pain Relief

Heel Lift

Heel Lift Seletion - Yes, it is a Science!

It is likely that you may want several different types of heel lifts for different shoes. No single lift works perfectly for every daily need, but therapeutic aspects of using heel or foot lifts are most effective if they are used in all of your shoes, so that you are supported by the lift as much of the time as possible.

Consider whether your need for heel elevation is temporary or long-term. Temporary use may require varying elevation over time. Long-term use puts a premium on foot comfort and minimal disturbance of shoe fit. Sports uses of lifts will almost always require firm support to retain control and prevent injuries.

The amount of elevation you need can affect your choice of device. It is generally accepted that it is unwise and uncomfortable to add more than 12mm of heel elevation inside a shoe using inserts, and many people are uncomfortable with that much in the shoe.

The maximum amount of elevation that will be comfortable in a shoe will depend on the individual and the style and size of the shoe, with smaller feet generally able to accommodate less height and lace-up shoes allowing more than slip-ons or loafers.

Shoe Type for your heel lifts

The type of shoes in which you use heel raises or lifts may determine the type of lift you can use with them. In general, closed-heel shoes are easiest to adapt with a lift, while sandals or flip-flops may require an unobtrusive transparent lift for best appearance, or methods which a shoe-repair shop can provide, such as a wedge built into the sole.

More than 12mm of elevation should be done at least partially with external modifications to the shoe, and should include adding elevation under the entire foot, rather than just the heel, for stability and minimal disturbance of lower-body balance.

Cosmetic lifts sold to increase height by more than 12mm are simply unusable, as your heel will not stay in the shoe when walking. If you intend to buy shoes to add to your apparent height, shoes specifically made for the purpose will be far more comfortable and less potentially damaging to your feet and legs.

Using lifts for height increase during active sports is very risky and is likely to result in falls and sprained ankles due to the loss of stability they cause, and may cause Achilles' tendon problems as well. Read our FAQ for more information and answers to your questions.

 


Heel Lifts – Frequently Asked Questions

What does a heel lift do?

A heel lift is a small insert placed inside the shoe to raise the height of one or both heels. It helps balance leg length, reduce strain on muscles and joints and ease pain caused by biomechanical imbalances. Heel lifts are often used for conditions like Achilles tendonitis, plantar fasciitis or leg length discrepancy. By elevating the heel - they help align the body better and improve comfort during walking or standing.

How do I know if I need a heel lift?

If you often feel off-balance, experience hip, knee or lower back pain on one side, or have been told you have a leg length difference, a heel lift might help. Healthcare professionals like podiatrists, orthotists, chiropractors or physiotherapists can assess your posture, gait and leg measurements to decide if a lift would benefit you. They may also recommend a lift after surgery, injury or in cases of muscle tightness or joint stiffness.

What is the disadvantage of a heel lift?

While heel lifts can be helpful - they aren’t always a perfect fix. An improperly sized or placed lift can throw off your body’s alignment, possibly causing discomfort elsewhere, like the knees or lower back. It may take time to adjust and in some cases, the lift may feel unstable or shift inside your shoe. Over-reliance without addressing the root cause of pain can also delay proper rehabilitation or strengthening.

Leg Length Discrepancy

Are heel lifts good for leg length discrepancy?

Yes! Heel lifts are commonly used to manage leg length discrepancies, especially when the difference is small (typically under 2cm). They help to even out the pelvis and reduce the strain on joints and soft tissue that occurs from walking unevenly. A chiropractor, podiatrist or physiotherapist can determine the size of the discrepancy and recommend the right lift height. For larger differences, custom orthotics or other interventions may be more appropriate.

Are heel lifts uncomfortable?

They can feel unusual at first, especially if you’re not used to something inside your shoe. However, a properly fitted heel lift should not cause pain or pressure. Choosing a lift with the right height, shape and material (foam, cork, or gel) can make a big difference. Gradually increasing wear time and wearing it in both shoes (in some cases) can help you adjust. If discomfort continues, it’s best to seek advice.

How long does it take for a heel lift to work?

Some people feel relief quite quickly - within a few days - while others may need a few weeks to adjust. It largely depends on the condition being treated and how your body responds to the new alignment. For chronic issues like plantar fasciitis or back pain, consistent use and professional guidance are key. If there’s no improvement after several weeks or if new pain starts, it’s important to have your fit and usage reviewed.

How does a heel lift help plantar fasciitis?

Heel lifts can ease plantar fasciitis by slightly shortening the Achilles tendon and reducing tension on the plantar fascia. This change in angle can relieve some of the pulling and inflammation around the heel. Heel lifts also cushion impact during walking, helping to reduce pain - especially in the early mornings or after long periods of standing. They are often used alongside stretching, supportive footwear, and other podiatric treatments for best results.

Are heel lifts noticeable?

Most heel lifts are discreet and fit neatly into your shoe under the insole or heel area. Unless you’re using a very thick lift or wearing open-back footwear, they’re unlikely to be seen. You might feel a slight height difference at first, but with proper fitting, they soon become unnoticeable. If you’re worried about visibility, slimline or full-length orthotic designs can help blend the lift more naturally into your footwear.

Which hip will hurt if one leg is shorter than the other?

If one leg is shorter, the opposite hip often bears more strain, especially when walking or standing for long periods. This can lead to discomfort in the longer-leg side due to overcompensation, or sometimes in the shorter-leg side due to pelvic tilt and uneven gait. The location of pain can vary depending on how your body adjusts. A professional assessment can help identify the imbalance and guide appropriate treatment like heel lifts or orthotics.

Do heel lifts help knee pain?

They can, particularly if your knee pain is linked to a leg length difference or abnormal walking pattern. A heel lift can reduce the stress placed on joints and muscles that are working harder to compensate for imbalance. However, they’re not a universal fix. Knee pain can stem from many causes, so it’s important to identify the underlying issue. In some cases, lifts used incorrectly may shift the pain elsewhere.

Do podiatrists treat leg length discrepancy?

Yes, podiatrists are well-placed to assess and manage leg length discrepancies, particularly when they affect gait and cause foot, hip, or back issues. They’ll often perform a detailed assessment including posture checks, gait analysis and measurement techniques. Depending on the findings, they may recommend heel lifts, custom orthotics or exercise programmes. If needed, they’ll also work closely with physiotherapists or orthopaedic teams for more complex cases or structural differences.

Can a heel lift help back pain?

Absolutely! If your back pain is caused or worsened by a leg length difference or poor alignment, a heel lift can help balance your posture and relieve pressure on the spine and pelvis. It can be especially useful for chronic lower back pain that seems one-sided or worsens after walking. That said, it’s not a one-size-fits-all solution. A proper assessment is key to ensure a heel lift is the right approach for your situation.

Further Reading

Heel Lifts - A Buyer's Guide

How Night Splints Treat Plantar Fasciitis

Popular Orthotic Insoles

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