Heel lifts for achilles tendon problems are for many one of the first cool, cheap things they try. And rightly so.

Here in this sheet we will go over how heel lifts function, what the literature says about them, which is best to use and how to incorporate these into a complete rehab program.

How heel lifts for achilles tendon problems work

The Achilles tendon links your calf muscles with your heel bone, this makes it one of the strongest tendons in your body. During activities such as walking, stair climbing and running the tendon is subjected to enormous forces.

Whenever this tendon is loaded excessively or becomes inflamed, the consequence is known collectively as Achilles tendinopathy which encompasses inflammation, or breakdown and degeneration of the tendon tissue.

Heel lifts are just and insert put into your shoe to lift up your heel slightly, that is to reduce a little bit of that mechanical load. on the tendon when walking.

Achilles tendon complaints are mainly two presentations.

Mid-portion tendinopathy affects the tendon midway between the heel bone and its attachment to the heel. Insertional tendinopathy is where the problem is at the point of attachment to the bone.

The same two conditions cause pain, stiffness, and in some cases visible thickening of the tendon.

In particular, insertional problems may be made worse by direct pressure from shoe collars.

People generally think about heel lifts after they find that lower-heel shoes or walking barefoot produces a considerable increased in their discomfort.

Reduces the amount of load on the tendons. By raising the heel there is a decreased length that the calf muscles have to stretch during every cycle, thereby decreasing the tensile load on the achilles tendon.

Essentially, raising up the heel causes the entire calf-tendon unit to assume a slightly slackened out position, meaning the muscle-tendon has a lesser amount of work against its maximum potential pull.

This isn’t a fix – it’s a load-management program.

Subluxation it offers- it opens a window for where the tendon can re-adapt to activity without constant re-irritation.

Do heel lifts for achilles tendon problems help?

The down-to-earth answer is they will work – but quite often they are not enough on their own.

There is some clinical evidence that heel lifts are effective at providing significant short term symptom relief and would seem to be most useful during the first few weeks of managing tendinopathy.

They aren’t a structural fix, nor do they provoke tendon remodelling as working specifically exercise do.

However as an option to alleviate daily pain, and enable the person to remain active during rehabilitation, it has gained a firm footing within conservative therapies.

Significant trials for heel lifts in Achilles tendinopathy

Several trials have compared heel lifts with eccentric exercise programs, placebo devices, and anti-inflammatory protocols.

The most often quoted paper, which was published in the British Journal of Sports Medicine, suggested that 12 weeks of eccentric exercise provided better long term results than heel lifts.

Indeed, in the early period within that same study, downhill heel lifts seemed to accelerate initial pain reduction.

Other reviews have also pointed out that if you do both heel lifts and exercise the results are superior to either treatment alone. That’s good to bear in mind when beginning treatment.

Advantages, disadvantages and circumstances where they may be not helpful

Main advantage is decrease in pain on weight bearing activities i.e. walking, standing, walking, light exercises.

For many people this also means they are able to get back into their normal footwear more comfortably.

The limitations are real, though:

Heel lifts don’t specifically target the tendon weakness nor do they correct the mechanics that caused the overload initially.

In the case of insertional Achilles problems there is some evidence to support the use of very high lifts as these may actually cause the tendon to be crushed onto the heel bone therefore aggravating symptoms not alleviating them.

For anyone with a very severe tear of the tendons heel lifts are certainly not sensible to attempt without healing guidance.

Choosing the kind and height of heel lift

One size does not fit all

As this ranges from a basic foam wedge to a custom orthotic, the variations in material, strength and height can be clinically significant in providing the optimum effect for a specific individual.

This decision is more significant than most give it credit for.

Type of heel lifts and material

In-shoe orthotic heel lifts are the most widely used- they are placed underneath the heel into an already existing shoe, no alteration being made to the shoe it would normally be used with.

Gel lifts are soft and provide shock absorption and lift which is why a lot of people that have to stay on their feet for a long time choose them.

Holding EVA foam blocks under the heels resulted in more variation in height and less compression over time, allowing them to maintain effectiveness for longer.

Variable layered lifts. With variable layered lifts the height can be less abruptly as advantage for early rehabilitation where the amount of lift is gradually reduced as the tendon becomes stronger.

Custom orthotic by a podiatrist can treat other biomechanical problems but is more expensive.

How high should I make the heel lift?

Most clinicians…recommend to start with a lift of about 12–15mm.

Higher than that could transfer too much load to the forefoot and produce another problem (knee pain or changed gait pattern, for example).

The increased roller height may have a negative effect on the strength of the calf muscle in the long-term by premature weakening.

It may be best to use the lowest height that relieves symptoms and then taper this over a several-month period as strength and tolerance return.

How to make the most of heel lifts safely and effectively

It seems pretty simple to get your heel lifts going, but there are some practical precautions that make all the difference between actually helping or just creating something new and unpleasant.

How to fit heel LIFTS into every day SHOES

Somthing u need to watch out for is putting a lift in one SHOES when pain is unilateral.

A leg length discrepancy will result from this, which may put strain on the hips and lower back.

Typically, it’s best to put lifts in both shoes—this is true even when only one tendon is painful.

The lift should be sitting flat against the bottom of the heel and should not be curling up around the edges. If the fit is uncomfortable it will be less effective and can be blister causing.

Shoes with a removable insole take the difficulty out of it as the insole can be taken out to give some space.

Track your pain, comfort and when to change or stop.

Over the initial two to four weeks, keep track of how much pain or comfort you are experiencing.

A bit of initial adjustment discomfort is to be expected, however, persistent evolving pain after using the lifts is a subtext alert for re-evaluation.

In the event that symptoms have not at all resolved within six weeks, with consistent use of braces in combination with appropriate training, a physio or sports medic should be sought.

Heel lifts should be used adjunctively with other pain management strategies (rather than in isolation). Treatments such as:

Exercise Therapy.

Exercises that utilize loading, stretching eccentric and heavy slow resistance calf exercises appear to be the most evidence based treatments for Achilles tendinopathy and they work in conjunction with heel lifts.

The injures increases damage, which causes pain. The pain is then reduced by the lifts to enable exercise to commence. And the exercise induces true tendon adaptation.

Aggressive static stretching of the calf may have negative effects in certain situations, particularly in cases of insertional problems, as the increased compressive load on the bone attachment may aggravate the injury.

Medication, supportive devices and when to seek professional help

Brief topical anti-inflammatory gels may offer short-term symptomatic relief in conjunction with heel lifts, without the associated systemic risks.

For stiffening in the morning, some practitioners have reported using night splints. However there are contradictory reports of the effectiveness.

Consult a doctor if there is an onset of severe pain of sudden onset or swelling or inability to weight bear as this could be a tearing or rupture of the tendon that needs to be managed differently.

Heel lifts for achilles tendon problems provide effective short-term relief when used correctly as part of a comprehensive treatment approach that includes proper exercise therapy and professional guidance.

Having chronic foot pain is one of those conditions most people will ignore for so long until they can’t anymore.

Whether that’s a nagging dull ache after a day in the office, a stabbing pain in the heel first thing in the morning, or tiredness that gradually develops after running is an endless list of million of people who figure that they just have to put up with it.

What you may not realize is that much of that pain can be avoided.

A practical solution that boasts the backing of clinicians, and that has become popular with everyone from hip specialists and podiatrists to athletes is Formthotics.

This article explains what is Formthotics, how they work, who will benefit from using them, and the expectations you should have when using them.

What Are Formthotics and How They Work

Formthotics are heat moldable insoles, which take the shape of the foot they are being worn in.

They are not the one size fits all solution of over the counter insoles that you buy in a pharmacy, they require nothing more complex than a simple heat mold process – applied by a health professional or yourself in the comfort of your home.

Once molded to the foot shape, for example inside your shoe, the insole provides a support that fits like a glove.

How does the heat mold process work?

The process itself requires the insole to be warmed to the appropriate temperature making the support moldable.

The orthotic is then placed in the shoe, and the wearer will place weight on the foot either by walking or standing on the support.

Once cooled the orthotic will take on the foot shape and provide precise support around the most important structures. This is one of the major reasons the support from Formthotics is so much better than other options.

What are the materials of Formthotics

The support insoles are made from the closed cell foam called Polyolefin. The qualities of this material are:

Light weight, cheap, readily usable, firm and able to keep shape for lengthy periods of time, and free from tissue ingrowth or other contamination.

Number of patients can be provided with appropriate blend of the different types of this material to suit the individual.

Which Conditions Do Formthotics Benefit Most?

The history of use of orthopaedic and sport insoles suggests that a very wide spectrum of people benefit hugely from their use.

Participants in sporting activity that recur to injury, workers who stand for many hours for their job, the elderly with osteoeidritis or other old age related conditions, and even children when their bones are still growing can all be helped by orthotic insoles.

Common indications include they are used to help overuse syndromes such as patulofemoral syndrome, leg and hip pains as well as common overpronation and flat feet, to mention but a few.

How Formthotics Help With Specific Problems

Now we will address how these supports can benefit the specifics problems they are recommended for with:

Plantar fasciitis and heel pain

Plantar fasciitis is common enough without the often long term pain people experience with it.

It involves inflammetion of the layer of tissue running along the bottom of the foot. The inflammation causes pain with take up most often experienced with the first couple of moments of walking and subsequently at the end of the day when long periods on feet have taken their toll.

Formthotics help to offload the heel and support the midfoot, thus redistributing the forces experienced across the bottom of the foot during walking and standing.

While some people a report a difference much sooner than others, they do have to work out over time first.

Active people working with weight-bearing forces

Unfortunately for them, what is essential for any form of physio program, either sport or general health, they benefit too.

Biomechanical inefficiency in the lower limb, as well as contributing to worn out knee joints, and running or walking difficulty, can cause a large number of problems higher up the chain.

Support sales, naturally designed to carry the forces of fast, high impact sports are given more support to survive serious exercise.

Due to their mold ability, the support is designed for the individual.

Explaining how the orthoses work with your shoes

Once you get your pair, or buy your pair, of Formthotics you need to settle down to how you use them.

A number of things are essential for success with a new pair of supports. It’s best to find a comfort zone before wearing for extensive periods in order to get used to using them.

Breaking in Your new insoles (supports)

A general rule of thumb with all Formthotics is that you need to gradually build up wear.

All supports can take time to adapt too, and you should expect a waiting period of a couple of hours into your day on your first day before you will start to notice the difference.

Insoles must be comfortable, and if they are not then you need to stop and seek advice from your support technician. Usually, the time scale is a very short one to get the adjustments right.

What footwear works best with orthotics?

Support insoles work best if used in shoes with a supportive toe box and a removable foot bed.

Deep shoes are best, such as boots, walking shoes, runners or supported sandals, as the orthotic must not be crowded out of the shoe.

Thinner and flatter shoes such as the likes of training shoes or many casual sandals will not work with these types of orthotic support for practical reasons.

Most importantly when choosing footwear always check to see if a foot bed is removable, this will be important when it comes to fitting the orthotic. Accessories and shoes should always provide sufficient support and depth.

If none are available, support insoles probably should not be used with the shoes.

When do they need to be renewed?

The lifespan of your Formothotics support is usually in the region of twelve, eighteen months, the manufacturers would recommend a check of your insoles every twelve months, however this time frame varies according to the use, activity levels and weight of the individual wearer.

When the support feels flat, and shows signs of degradation they should be replaced.

Another reason, used increasingly by practitioners, is changing support insoles every couple of years if the shape of the foot alters due to weight gain, loss or illness.

The moral of the story

With a little knowledge about the use of support insoles, and an understanding that they need the right shoes and to be used in a gradual build up period before they reach maximum effectiveness, means that recovery from the much discussed chronic foot pain is more achievable.

Having a condition or not, if you’re looking to make your feet more comfortable generally, then they’re worth trying out with an experienced health care professional who can select the most appropriate product for you and apply the fitting technique properly.

Ever wonder what it felt like to run before Nike existed? Before all those gel cushions and air pockets?

Barefoot running used to be this weird thing only a few people did. Now? Elite athletes are doing it. Weekend warriors too. Basically, you ditch your expensive running shoes and run either completely barefoot or in something so thin it’s almost like being barefoot.

Here’s what’s interesting. We keep getting “better” running shoes, right? More technology, more cushioning, more everything. But runners are still getting injured all the time. Stress fractures. Chronic pain. The whole mess. Some people think maybe — just maybe — our feet actually know what they’re doing. That all this cushioning might be screwing up how we’re supposed to run.

This guide breaks down the science, the good stuff, the risky stuff. And if you want to try it, how to do it without wrecking yourself.

Understanding the Science Behind Barefoot Running

Your body runs completely differently when there’s nothing between your feet and the ground. Everything changes.

Natural Foot Strike Patterns

Put on your regular running shoes and go for a jog. You’re probably landing on your heels, right? That’s what most people do in cushioned shoes.

Take those shoes off? Your body figures out pretty quick that heel-striking hurts. So you start landing on your forefoot or midfoot instead. The balls of your feet hit first. This creates this natural spring thing — your arch and Achilles tendon work together to absorb the impact.

Researchers have actually measured this stuff with force plates and high-speed cameras. Turns out barefoot runners generate way lower impact forces than people in shoes. Even on concrete. Your body’s shock absorption system is pretty incredible when you let it work.

Muscle Activation and Strength Development

All those tiny muscles in your feet? The ones that help keep your arch stable? They’re basically on vacation when you’re wearing supportive shoes.

Go barefoot and suddenly they have to work. Your calf muscles — the soleus and gastrocnemius — they start working differently too. They provide that spring mechanism for forefoot striking. Over time, this makes your feet and ankles way more stable. Better balance. You can actually feel the ground, which helps with proprioception (basically your body’s sense of where it is in space).

Potential Benefits and Common Concerns

Like most things, barefoot running isn’t all sunshine and personal records. There’s good stuff and potentially bad stuff.

Health and Performance Benefits

A lot of barefoot runners swear they get injured less. Especially knee stuff and shin splints. Makes sense if you think about it — when you land more naturally, you’re not sending shock waves straight up through your joints.

Some people get faster too. When you can actually feel the ground, your body seems to figure out more efficient ways to move. Plus all that foot strengthening can fix muscle imbalances that were causing problems before.

Safety Considerations and Injury Risks

But look, you can definitely hurt yourself. Stepping on glass or rocks? Yeah, that’s gonna happen sometimes. More concerning are the stress fractures some people get in their foot bones. Those little bones in your feet need time to get stronger. Rush the process and you might end up with a fracture.

Achilles injuries are common too. And calf strains. Basically, if you go from zero to marathon-training-barefoot overnight, you’re asking for trouble.

If you have diabetes or circulation issues, definitely talk to your doctor first. Actually, that’s probably good advice for anyone.

Making a Safe Transition to Barefoot Running

Want to try this? Slow down. Seriously.

Starting Your Barefoot Journey

Walk around barefoot first. A lot. Let your feet remember what different surfaces feel like.

When you start running barefoot, we’re talking 5-10 minutes max. After your regular run, not instead of it. Find a track or a beach — somewhere smooth and safe. Increase by 10% each week. That’s it.

Your feet and calves are going to be sore. That’s normal. Sharp pain or anything that feels wrong? Take extra rest days. Focus on landing light and quick. Shorter strides. Think about touching the ground gently, not pounding it.

Choosing Appropriate Surfaces and Gear

Grass is your friend. Dirt trails work well. Synthetic tracks are good. Concrete and asphalt? Save those for when your feet are tougher.

If going completely barefoot seems too intense, try minimalist shoes. They’re basically a thin piece of rubber between you and the ground. No cushioning, no heel lift. They can be a good stepping stone, or just where you end up permanently. Nothing wrong with that.

Final Thought

Barefoot running might be what your body was designed for. The science suggests it can make you a more efficient runner and potentially prevent some injuries. Your feet get stronger, your form improves, you might hurt less.

But it’s not magic. And it’s definitely not fast. You need patience and you need to actually listen to what your body’s telling you. Some people love it. Others try it and go back to regular shoes. Both are fine.

The main thing is being smart about any changes you make. Whether you end up running completely barefoot, in minimalist shoes, or just use this stuff to improve your form in regular shoes, understanding how your body naturally wants to move is pretty valuable. Better to take your time and stay healthy than rush it and end up injured.