Medically reviewed by Dr. Tom Biernacki, DPM
Board-certified podiatric surgeon | Balance Foot & Ankle, Howell & Bloomfield Hills, MI
Last reviewed: May 2026
You are in the right place. Dr. Tom Biernacki, DPM, FACFAS — board-certified foot & ankle surgeon with 3,000+ surgeries — explains exactly what heel lift insoles means and what works. Call (810) 206-1402 for same-day appointment at Howell or Bloomfield Hills.
Quick answer: Heel Lift Insoles is a common foot/ankle topic that affects many patients. The 2026 evidence-based approach combines proper diagnosis, conservative-first treatment, and escalation only when needed. We treat this regularly at our Howell and Bloomfield Hills practices. Call (810) 206-1402.
The most important clinical decision with Heel Lift Insoles isn’t which treatment to start with — it’s identifying the correct subtype. That changes everything. Call (810) 206-1402.
What Do Heel Lifts Do?
Heel lifts are simple wedge-shaped devices placed under the heel inside the shoe, elevating the heel 6–12mm (typically). This plantarflexes the ankle slightly, reducing the mechanical demand on the Achilles tendon and calf (gastrocnemius-soleus complex). The shortened functional length of the Achilles produces less tension at its calcaneal insertion.
For patients with insertional Achilles tendinitis (the most common type), elevating the heel reduces impingement of the tendon against the posterior superior calcaneal prominence (Haglund’s deformity) during dorsiflexion — providing immediate symptomatic relief.
Heel lifts also compensate for limited ankle dorsiflexion (equinus). Patients with tight calves (functional equinus) who cannot adequately dorsiflex the ankle compensate by rolling through the subtalar joint — driving overpronation, plantar fasciitis, and midfoot pain. A heel lift reduces the functional demand for dorsiflexion.
Conditions Treated with Heel Lifts
Achilles tendinitis (both insertional and mid-portion): Reduces tendon tension. Most effective for insertional tendinopathy. Start with 6mm lift; increase to 12mm if insufficient.
Leg length discrepancy (LLD): Lifts compensate for structural or functional LLD up to approximately 1 cm. Larger discrepancies may need full-length shoe modifications fabricated by an orthotist.
Equinus contracture: Tight calves that limit dorsiflexion are addressed with heel lifts combined with aggressive calf stretching. Stretching lengthens the muscle; the lift provides immediate symptom relief during the stretching process.
Plantar fasciitis: By addressing the equinus component driving plantar fascial tension, heel lifts can reduce morning heel pain — though arch support addresses the other driver more directly.
How to Use Heel Lifts Correctly
Start with equal-height lifts in both shoes (even for unilateral conditions) to prevent inducing a functional leg length discrepancy. Exception: true structural LLD where only the shorter limb needs lifting.
Begin with 6mm lifts. Allow 2 weeks of acclimatization before increasing. Rapid increases cause posterior knee pain (hamstring tension) and Achilles soreness in the opposite direction.
Do not rely on heel lifts indefinitely without addressing the underlying cause: calf stretching, eccentric heel raise exercises, and addressing footwear are essential companions to heel lift therapy. Heel lifts treat the symptom; stretching treats the cause.
Dr. Tom's Product Recommendations
PowerStep Pinnacle Insoles
⭐ Highly Rated
Full-length arch support with built-in heel cushion — often sufficient for mild equinus without separate heel lifts
Dr. Tom says: “For mild calf tightness driving flat-foot pronation and plantar fasciitis, PowerStep’s built-in heel cup and arch support often eliminates the need for a separate heel lift.”
Mild equinus, plantar fasciitis, everyday arch support
Insertional Achilles tendinitis (needs dedicated heel elevation)
Disclosure: We earn a commission at no extra cost to you.
Doctor Hoy’s Natural Pain Relief Gel
⭐ Highly Rated
Topical gel for Achilles tendon and calf soreness alongside heel lift therapy
Dr. Tom says: “Heel lifts address mechanical stress; Doctor Hoy’s topical arnica and menthol provide daily pain relief at the Achilles insertion and mid-tendon.”
Achilles tendon soreness, insertional pain, calf muscle aching
Replacing eccentric exercise and stretching program
Disclosure: We earn a commission at no extra cost to you.
✅ Pros / Benefits
- Immediate symptomatic relief for insertional Achilles tendinitis
- Simple, inexpensive, and effective for equinus compensation
- Helps compensate for leg length discrepancy up to 1 cm
- Can delay or avoid surgery in appropriately selected Achilles conditions
❌ Cons / Risks
- Don’t address the underlying calf tightness — stretching must accompany lift use
- Bilateral use required to prevent inducing functional LLD
- Excessive lift heights can cause posterior knee pain
- Not appropriate for mid-portion Achilles tendinopathy where increasing dorsiflexion (eccentric loading) is the evidence-based treatment
Dr. Tom Biernacki’s Recommendation
Heel lifts are one of the first things I reach for with insertional Achilles tendinitis. They work quickly and patients feel relief within days. But I always pair them with an aggressive calf stretching and eccentric exercise program — the lift buys time, the stretching fixes the problem. I’ve also seen patients who’ve worn heel lifts for years without stretching and now have severely shortened Achilles tendons. The lift is a tool, not a solution.
— Dr. Tom Biernacki, DPM | Board-Certified Podiatric Surgeon | Balance Foot & Ankle
Frequently Asked Questions
Should I wear heel lifts in both shoes?
Usually yes — even for unilateral conditions. Wearing a lift in only one shoe creates an artificial leg length difference. Exception: true structural leg length discrepancy.
How thick should my heel lift be?
Start at 6mm. Increase to 9mm or 12mm only if insufficient after 2 weeks. Thicker is not always better.
Can heel lifts cause problems?
Yes — overly thick lifts cause posterior knee pain. Lifts without stretching shorten the Achilles over time. Asymmetric use causes LLD. Use them correctly with professional guidance.
Do heel lifts help plantar fasciitis?
They help the equinus component — but arch support is more important for plantar fasciitis. Most patients need both.
When Shoes Aren’t Enough — Dr. Tom’s Top 9 Orthotics
About 30% of patients I see for foot pain need MORE than a great shoe — they need a structured insole. Below: my complete 2026 orthotic ranking with pros, cons, and the specific patient I’d give each one to.
In-Office Treatment at Balance Foot & Ankle
If home treatment isn’t providing relief for your heel lift insoles, our podiatry team at Balance Foot & Ankle can help with same-day evaluations and advanced in-office care.
Frequently Asked Questions
When should I see a podiatrist?
If symptoms persist past 2 weeks, affect your normal activity, or are accompanied by red-flag symptoms (warmth, redness, swelling, inability to bear weight).
What does treatment cost?
Most diagnostic visits and conservative treatments are covered by Medicare and major insurers. Out-of-pocket costs vary by your specific plan.
How quickly can I get an appointment?
Most non-urgent cases see us within 5 business days. Urgent cases (sudden pain, possible fracture) typically same or next business day.
Ready to fix this for good?
Reading goes so far. The fastest path is a 30-minute office visit. Same-day Howell or Bloomfield Hills. Call (810) 206-1402.
APMA: Heel Lifts and Orthotics
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Dr. Tom Biernacki, DPM is a board-certified foot & ankle surgeon (ABFAS & ABPM) at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has made him one of the most-followed foot & ankle educators on YouTube.