Heel Lifts: A Simple Solution for Achilles Pain Relief?
If you've ever experienced pain at the back of your heel, you might be dealing with Insertional Achilles Tendinopathy (IAT). This condition can cause pain, stiffness, and discomfort, making everyday activities like walking or exercising difficult. Fortunately, recent research suggests that heel lifts could be a simple yet effective way to relieve pain and improve mobility.
What Are Heel Lifts?
Heel lifts are small inserts placed inside your shoes to slightly raise your heel. They help reduce strain on the Achilles tendon, minimising pain and discomfort during movement. Physical therapists often recommend them as a non-invasive way to manage Achilles-related issues.
How Heel Lifts Can Help Achilles Pain?
A recent study (Alghamdi et al., 2024) examined the effects of using 20-mm in-shoe heel lifts for two weeks in individuals with IAT. The findings were promising:
Immediate pain relief – Participants reported significantly less pain when walking right after using the heel lifts. Improved walking mechanics – Heel lifts helped increase walking speed, stride length, and tibial tilt angle, leading to smoother and more comfortable movement. Sustained improvement – The benefits lasted for two weeks, showing that heel lifts can be an effective short-term management tool. High satisfaction – Most participants found them comfortable and beneficial, with no reported side effects.
Why Heel Lifts Work?
Insertional Achilles Tendinopathy often results from excessive stress and compression on the Achilles tendon at its attachment to the heel bone. By elevating the heel, heel lifts help reduce the tension and impingement, allowing for a more natural and pain-free gait pattern.
Should You Try Heel Lifts?
If you're experiencing Achilles pain, heel lifts might be a great first step in managing your symptoms. They are easy to use, affordable, and can provide immediate relief. However, for long-term recovery, they work best when combined with proper rehabilitation exercises and under the guidance of a chiropractor or movement specialist.
Expert Care at Epoch Health
At Epoch Health, we take an evidence-based approach to Achilles pain. Our chiropractors work closely with patients to create personalised treatment plans that may include heel lifts, manual therapy, and corrective exercises to ensure long-term relief.
If you're dealing with heel pain and want to explore the best treatment options, book an appointment today! Let us help you move pain-free and get back to the activities you love.
Reference: Alghamdi, N. H., Pohlig, R. T., Seymore, K. D., Sions, J. M., Crenshaw, J. R., & Silbernagel, K. G. (2024). Immediate and short-term effects of in-shoe heel-lift orthoses on clinical and biomechanical outcomes in patients with insertional Achilles tendinopathy. The Orthopaedic Journal of Sports Medicine, 12(2), 23259671231221583. https://doi.org/10.1177/23259671231221583