Achilles tendonitis causes discomfort in the heel and lower calf. Heel lifts are a popular non-invasive tool for relief. This article explores how they alleviate symptoms, their selection, and proper use.
What is Achilles Tendonitis?
Achilles tendonitis is irritation or inflammation of the Achilles tendon, the strong tissue connecting calf muscles to the heel bone. This condition frequently results from overuse or repetitive strain, often seen in activities involving running or jumping. Common symptoms include pain, stiffness, and tenderness at the back of the heel or along the lower calf, which may be more noticeable in the morning or after activity. The persistent nature of Achilles tendonitis stems from the tendon’s constant use in daily movements, which can hinder its natural healing process.
How Heel Lifts Offer Relief
Heel lifts work by subtly elevating the heel within the shoe, which biomechanically reduces the tension on the Achilles tendon. This elevation places the ankle in a slightly plantar-flexed position, effectively shortening the calf muscle-tendon unit. By decreasing the stretch and load on the tendon during walking and standing, heel lifts create an environment conducive to rest and healing. Some heel lift materials also provide cushioning, which helps absorb impact forces during activities, further reducing stress on the affected tendon.
Selecting the Right Heel Lift
Choosing an appropriate heel lift involves considering several factors to ensure effectiveness and comfort.
Height is a primary consideration; studies suggest a minimum of 1.2cm (0.5 inches) can significantly reduce tensile load on the tendon, with typical recommendations ranging from 6mm to 12mm.
Materials vary, including silicone, gel, foam, and EVA, each offering different levels of cushioning and durability. Firmer materials are generally preferred for Achilles tendonitis, as overly soft options can compress and lose their intended height, potentially worsening irritation.
Adjustable heel lifts, featuring removable layers, allow for customized height adjustments, which can be beneficial as the tendon heals and tolerance changes. Ensuring a snug fit within the shoe is also important to prevent the lift from slipping and causing discomfort.
It is often recommended to use heel lifts in both shoes, even if only one Achilles tendon is affected. This maintains proper body alignment and prevents compensatory issues.
Using Heel Lifts for Best Results
Proper integration of heel lifts into daily routines can optimize their benefits for Achilles tendonitis.
The lifts should be positioned correctly within the shoe, either directly under the foot or beneath the insole. When first introducing heel lifts, it is advisable to begin with shorter periods of wear and gradually increase the duration as comfort allows. Consistent use during activities that typically trigger pain helps to continuously alleviate strain on the tendon.
Heel lifts function best as one component of a broader treatment approach. This comprehensive strategy often includes targeted stretching and strengthening exercises for the calf muscles, along with rest, ice application, compression, and elevation (RICE).
It is important to remember that heel lifts are a temporary aid for pain relief and not a long-term solution. As the tendon recovers, the height of the lift should be gradually reduced to allow the tendon to regain its normal length and strength.
Beyond Heel Lifts When to See a Doctor
While heel lifts can offer considerable relief for Achilles tendonitis, it is important to recognize when professional medical evaluation becomes necessary. You should consult a healthcare provider if pain persists or worsens despite consistent use of heel lifts and self-care measures. Immediate medical attention is warranted for sudden, sharp pain or a popping sensation, which could indicate a more serious injury like a tendon rupture. Other warning signs include an inability to bear weight on the affected leg, or the presence of significant swelling, redness, or warmth around the tendon. A doctor can accurately diagnose the condition and recommend a comprehensive treatment plan, which may involve physical therapy or other interventions beyond heel lifts.