Heel pads and heel cups are among the most commonly recommended products in podiatry for managing heel pain, plantar fasciitis, heel spurs, and bruised heels. They're simple, affordable, and can provide immediate relief — but there are important differences between types, and choosing the wrong one means you're cushioning when you should be cupping, or absorbing shock when you need structural support.
Heel pads vs heel cups: what's the difference?
A heel pad is a flat cushioning insert that sits under the heel inside your shoe. It absorbs impact and reduces pressure on the plantar surface of the heel. Basic heel pads are made from foam, felt, or gel and are primarily about shock absorption.
A heel cup is a contoured, cradle-shaped insert that wraps around the sides of the heel as well as underneath. It does everything a heel pad does, plus it stabilises the heel's natural fat pad by holding it in place under the calcaneus (heel bone). This is clinically significant — as we age, the fat pad thins and spreads laterally, reducing its shock-absorbing capacity. A heel cup compresses it back under the bone where it belongs.
For most heel pain conditions, a heel cup is the better choice because it provides both cushioning and fat pad stabilisation. A flat heel pad is appropriate when you just need additional shock absorption without changing heel height or foot position.
When to use heel cups
- Plantar fasciitis — a heel cup cushions the calcaneus and stabilises the fat pad, reducing the load on the plantar fascia with every step. Often used alongside orthotics for plantar fasciitis or as a standalone first-line treatment.
- Heel spurs (calcaneal spurs) — a heel cup with a central relief plug or cutout offloads the spur itself while maintaining cushioning around it.
- Fat pad atrophy — common in older adults and runners. The contoured cup holds the natural fat pad in place to maximise its remaining shock-absorbing capacity.
- Bruised heel (stone bruise) — a deep heel cup provides immediate relief by redistributing pressure away from the bruised area.
- Sever's disease (calcaneal apophysitis) — heel cups are a first-line treatment for growing children with heel pain, reducing traction on the growth plate.
When to use heel pads
- General shock absorption — if you spend long hours on hard floors (concrete, warehouse, kitchen) and need additional cushioning without changing your shoe fit significantly.
- Mild heel discomfort — when the problem is general soreness rather than a specific condition, a flat gel or foam pad under the heel can be enough.
- Inside dress shoes or work boots — where a contoured heel cup may not fit, a thin heel pad can add cushioning without changing the shoe's feel.
Best heel cups in Australia
TULI'S Classic Heel Cups
A multi-cell, waffle-pattern heel cup made from lightweight polymer. The waffle structure compresses on impact and springs back, providing shock absorption while cradling the heel's fat pad. Slim enough for most shoe types including runners, work shoes, and casual footwear.
TULI'S Classic Heel Cups → from $27.50
TULI'S Heavy Duty Gel Heel Cups
The reinforced version for higher-impact activities and heavier individuals. Dual-layer construction with a gel insert inside the waffle cup provides more aggressive shock absorption for running, court sports, and trade work on hard surfaces.
TULI'S Heavy Duty Gel Heel Cups → from $37.50
TULI'S Polar Bear Dual Density Heel Cups
Designed specifically for heel spur relief. Features a dual-density construction with a softer centre zone to offload the spur and a firmer outer ring for fat pad stabilisation. The best option when a heel spur is the primary source of pain.
TULI'S Polar Bear Dual Density → from $34.50
Silipos WonderZorb WonderCup Heel Cups
A medical-grade silicone heel cup that provides deep cushioning and excellent fat pad compression. The silicone material conforms to the heel over time and is washable for long-term reuse. A premium option for persistent heel pain.
Silipos WonderCup Heel Cups → from $34.95
Walkers Gel Blue Dot Heel Cups
An Australian podiatry brand heel cup with a visible blue gel dot at the centre for targeted cushioning under the calcaneus. Good all-round option for plantar fasciitis and general heel pain.
Walker's Blue Dot Heel Cups → from $34.95
Realign Recovery Gel Heel Cups
A soft gel heel cup designed for recovery and everyday comfort. Lower profile than the TULI'S range, making it suitable for shoes with limited heel depth.
Realign Recovery Gel Heel Cups → from $29.95
Best heel pads in Australia
Silipos SoftZone Heel Spur Pad with Removable Plug
A unique design that doubles as both a heel pad and a heel spur offloading device. The removable centre plug creates a void directly under the spur, eliminating pressure on the most painful point. With the plug in, it functions as a standard gel heel pad.
Silipos SoftZone Heel Spur Pad → from $29.95
Walkers Gel Achilles Heel Pad Sleeve
A pull-on sleeve with integrated gel padding at the back of the heel, designed for Achilles tendon pain and retrocalcaneal bursitis rather than plantar heel pain. Protects the posterior heel from shoe pressure. For more on managing Achilles pain, read our guide to heel raises for Achilles tendonitis.
Walker's Achilles Heel Pad → from $34.95
How to choose the right heel pad or heel cup
- Plantar fasciitis or heel spurs → heel cup (TULI'S Polar Bear for spurs, Classic or Heavy Duty for general plantar fasciitis)
- Fat pad atrophy → deep heel cup (Silipos WonderCup or TULI'S Heavy Duty)
- Sever's disease (children) → heel cup (TULI'S Classic in youth size)
- Achilles tendon pain → posterior heel pad (Walker's Achilles Pad) plus a heel raise
- General soreness on hard floors → flat heel pad or basic heel cup
- Heel spur with pinpoint pain → Silipos SoftZone with removable plug
Frequently asked questions
Can I use heel cups with orthotics?
Yes — heel cups can be placed underneath or on top of orthotics, depending on the shoe depth. If you already wear orthotics with built-in heel cushioning, an additional heel cup may not be necessary. If your orthotics are firm (like rigid or semi-rigid devices), adding a heel cup underneath can improve comfort without changing the biomechanical correction. Read our guide on heel cups vs heel lifts if you're unsure which you need.
How long do heel cups last?
Foam and polymer heel cups (like TULI'S) typically last 3–6 months with daily wear before the cushioning degrades. Silicone heel cups (like Silipos) can last 6–12 months. Replace them when the material feels flat, compressed, or no longer springs back.
Do heel cups help plantar fasciitis?
Yes — heel cups reduce impact on the calcaneus and stabilise the fat pad, both of which reduce the load on the plantar fascia. They're most effective as part of a broader treatment plan that includes stretching, appropriate footwear, and potentially orthotics for plantar fasciitis.
What size heel cup do I need?
Most heel cups come in small/medium/large based on shoe size. The cup should cradle the entire heel without overlapping the sides of the shoe or sitting on the arch. If between sizes, go with the larger size — a heel cup that's too small won't stabilise the fat pad effectively.
Are heel pads the same as heel raises?
No. A heel pad provides cushioning at the same height. A heel raise (heel lift) elevates the heel to reduce tension on the Achilles tendon or correct a leg length discrepancy. They solve different problems — read our heel cup vs heel lift comparison for a detailed breakdown.