Heel lifts are shoe inserts that raise the heel, most often used for a short leg, Achilles or plantar heel pain, and comfort in flatter shoes.
For the full breakdown, see our best Adjustable Heel Lifts guide.
A slight limb-length difference can pull at the calf all day without any obvious cause — and a molded wedge tucked under the insole is what many clinicians reach for. Adjustable heel lifts are the flexible version of that tool, letting the wearer raise the heel anywhere from 1 mm to 12 mm in 1 mm layers, so the correction can start small and grow. This guide covers what heel lifts are used for, how to wear adjustable ones correctly, and where the evidence is honestly thin.
What Conditions Do Heel Lifts Help With?
Heel lifts are used for four main situations: leg-length discrepancy, Achilles-related symptoms, plantar heel pain, and general comfort or shoe-fit issues. They are an adjunct to a broader plan, not a standalone cure.
- Leg-length discrepancy. A functional or structural short leg is one of the most common reasons a clinician recommends a lift. The insert goes under the insole of the shorter leg’s shoe only — not both shoes.
- Achilles tendon problems. Raising the heel reduces the strain on the calf and Achilles and lessens how far the ankle has to dorsiflex. That is why heel lifts are frequently used alongside rehab for Achilles tendinopathy.
- Plantar heel pain and plantar fasciitis. Clinical sources list plantar heel pain among the common indications for a lift, though results vary from person to person.
- Comfort and fit. Adjustable lifts help with gradual adaptation, with wearing flatter shoes, and with easing pressure points at the heel.
One honest caveat: a 2024 systematic review (PMC11296721) found the evidence base for heel lifts is limited, with very low to low certainty across a small number of trials. They are widely used and often helpful, but they are not backed by strong proof.
| What It’s Used For | How the Lift Helps | Where It Goes |
|---|---|---|
| Leg-length discrepancy | Levels the shorter leg to reduce pelvic tilt | Shorter leg’s shoe only |
| Achilles tendinopathy | Cuts calf strain and ankle dorsiflexion | Affected leg’s shoe |
| Plantar heel pain | Offloads pressure at the heel | Affected leg’s shoe |
| Gradual adaptation | Adjustable layers let you build up slowly | Under the footbed |
| Flatter shoes | Restores a slight heel-to-toe drop | Under the footbed |
Adjustable Heel Lifts: How They Work
Adjustable heel lifts cover a range of 1 mm to 12 mm, and each layer changes the height by 1 mm. Most ship at the full 12 mm, and you peel or add layers to dial in the correction.
Sudden height changes can aggravate the very symptoms you are trying to fix. These inserts are made for closed-heel shoes, so an open-back sandal or clog will not hold them in place. The placement depends on your shoe: for a removable molded footbed, slide the lift underneath with the smooth side up. For a glued-in insole, lift the heel pad portion and tuck the lift under it. Never place the lift directly under your bare foot — it belongs beneath the insole or footbed.
Common Mistakes To Avoid
The most frequent error is putting a lift in both shoes when the goal is correcting a one-sided difference — a clinical guide is clear that it should go in the shorter leg’s shoe only. Starting at full height is another misstep; begin at 3 mm and build. Placing the lift directly under the foot instead of under the insole is a third, and it both reduces the effect and creates a pressure point.
Because published data on harms is uncertain, watch your symptoms after each change. If pain worsens, back off rather than pushing through. A lift is best treated as one piece of a larger rehab picture — strengthening, activity management, and footwear changes usually matter just as much. If you want to compare real options before buying, our tested roundup of the best adjustable heel lifts breaks down the layers, heights, and shoe fit side by side.
References & Sources
- National Library of Medicine / PMC. “Heel Lifts for Lower Limb Conditions: A Systematic Review” Supports the limited-certainty evidence and the adjunct-not-cure framing.
- Fascia Institute. “Heel Lift for Leg Length Discrepancy” Supports placing the lift in the shorter leg’s shoe only.
- KevinRoot Medical. “Clinic Guide: Heel Lift” Supports the 1–12 mm range, 3 mm start, and under-insole placement.