Heel raises are one of the simplest and most effective conservative treatments for Achilles tendon pain — and one of the most commonly recommended interventions by Australian podiatrists. Yet many people either use them incorrectly or don't understand why they work. Here's a complete guide.
What is Achilles tendinopathy?
Achilles tendinopathy is the clinical term for pain, stiffness, and dysfunction in the Achilles tendon — the large tendon connecting the calf muscles to the heel bone. It typically causes morning stiffness and pain with the first steps of the day, pain during or after activity, and a tender, sometimes thickened tendon on palpation.
Achilles tendinopathy is extremely common in runners, middle-aged adults, and people who suddenly increase their activity levels. It is also common in people with a tight calf complex, flat feet, or a leg length discrepancy.
How do heel raises help?
The Achilles tendon is placed under the greatest load when the heel is low relative to the forefoot — i.e. when you're barefoot or wearing flat shoes. Heel raises work by elevating the heel, which reduces the distance the calf must stretch and therefore reduces the load placed on the Achilles tendon with every step.
This offloading effect allows inflamed tendon tissue to begin healing without the repeated mechanical stress that prevents recovery. Heel raises are typically used in the acute and subacute phases of Achilles tendinopathy as part of a broader treatment plan that also includes progressive loading exercises (e.g. eccentric calf raises) and footwear modification.
Heel raises for leg length discrepancy
A leg length discrepancy (LLD) — where one leg is structurally shorter than the other — can cause a range of musculoskeletal problems including low back pain, hip pain, knee pain, and Achilles tendon overload on the longer leg. A heel raise placed in the shoe of the shorter leg corrects the discrepancy and restores level pelvic alignment.
Even a relatively small LLD of 5–10mm can be clinically significant. If you suspect a leg length difference, ask your podiatrist for a full biomechanical assessment.
Sever's disease in children
Sever's disease (calcaneal apophysitis) is the most common cause of heel pain in children aged 8–14. It occurs when the growth plate at the back of the heel becomes inflamed during periods of rapid growth, when the calf muscles are relatively tight. Heel raises are a mainstay of management — they reduce Achilles tension and offload the growth plate during the growth spurt.
Which heel raise should I use?
Heel raises come in different heights. The correct height depends on your condition:
- 4mm — mild Achilles tightness, minor LLD correction, Sever's disease
- 6mm — moderate Achilles tendinopathy, moderate LLD
- 8mm — significant Achilles tendon offloading, larger LLD corrections
- 10mm — substantial heel elevation, typically used for significant structural LLD
For bilateral use (both feet), use the same height in both shoes. For LLD correction, use only in the shorter limb as directed by your podiatrist.
How to use a heel raise
Most self-adhesive heel raises are designed to be placed directly on top of the insole in the shoe, adhesive side down, at the heel. They should sit firmly under the heel without bunching. If placing them directly under the insole (between insole and shoe lining), ensure the raise doesn't affect the fit of the shoe.
Browse our full range of heel raises and heel elevators including Trekker, Interpod, Dola and Vasyli — or explore our Achilles and heel pain collection for a complete range of podiatrist-recommended products.
Disclaimer: This article is for general information only. Heel raises should be used as directed by your podiatrist as part of a comprehensive treatment plan.