Heel cups and heel lifts both go under the heel inside your shoe — but they solve completely different problems. Using the wrong one means you're treating a condition you don't have while ignoring the one you do. Here's how to tell which you need.
What is a heel cup?
A heel cup is a U-shaped or cradle-shaped device that wraps around the sides and bottom of the heel. Its primary function is to cushion the heel pad and stabilise the calcaneus (heel bone) within the shoe. It doesn't raise the heel — it contains and supports it.
Heel cups are used for conditions where the heel itself is the source of pain — bruised heels (fat pad atrophy), plantar fasciitis where direct heel cushioning helps, heel spurs, and calcaneal bursitis. The deep sidewalls prevent the heel fat pad from spreading under load, keeping the natural cushioning concentrated directly under the point of impact.
Our range:
- Silipos WonderZorb WonderCup Heel Cups — gel heel cups with deep sidewalls for maximum cushioning and stabilisation. Available in 4 sizes.
- Walker's Gel Blue Dot Heel Cups — dual-density gel with a firmer outer wall and softer cushioning centre. The blue dot marks the softest zone directly under the point of heel strike.
What is a heel lift?
A heel lift (also called a heel raise or heel elevator) is a wedge-shaped insert that physically raises the heel inside the shoe, increasing the effective heel height. It doesn't cushion the heel — it changes the angle of the foot relative to the leg.
Heel lifts are used for conditions where the problem is tension through the posterior chain — Achilles tendinopathy, Sever's disease (calcaneal apophysitis in children), equinus (limited ankle dorsiflexion), and anatomical or functional limb length discrepancy. By raising the heel, the lift reduces the stretch on the Achilles tendon and calf muscles, and can correct the mechanical imbalance caused by one leg being shorter than the other.
Our range:
- Trekker 8mm Heel Raise (Pack of 5 Pairs) — firm EVA heel raise for Achilles tendinopathy and limb length discrepancy. Adhesive-backed for secure placement.
- Interpod Heel Raisers (1 Pair) — 6mm or 8mm — single pair option for trialling a height.
- Interpod Heel Raisers (5 Pairs) — 6mm or 8mm — bulk pack for multiple shoes.
When to use a heel cup
- Bruised heel / fat pad atrophy — the deep cup concentrates the heel's natural fat pad cushioning
- Plantar fasciitis (heel pain focus) — cushions the point of impact while orthotics provide arch support
- Heel spurs — gel cushioning reduces impact directly on the spur
- General heel soreness from hard surfaces — adds cushioning without changing foot mechanics
When to use a heel lift
- Achilles tendinopathy — reduces tension on the Achilles tendon during walking and standing
- Sever's disease (children) — offloads the growth plate at the back of the heel
- Limb length discrepancy — raises the short side to level the pelvis and reduce compensatory strain
- Equinus / tight calf muscles — compensates for limited ankle dorsiflexion
- Post-Achilles surgery or rupture — graduated heel lifts are used to slowly reduce heel height during recovery
Can I use both?
Yes — and it's clinically appropriate in some cases. Someone with Achilles tendinopathy AND heel pain might benefit from a heel lift to reduce tendon tension combined with a gel heel cup for cushioning at the point of impact. Your podiatrist can advise whether this combination suits your specific presentation.
Quick comparison
- Heel HURTS when you step on it → heel cup (cushioning)
- Achilles, calf, or back of heel hurts → heel lift (reduces tension)
- One leg shorter than the other → heel lift
- Child with heel pain (Sever's) → heel lift
- Heel spur → heel cup
Browse our full range of heel cups, heel lifts and orthotics →