Achilles Tendinitis

The Achilles tendon is the largest tendon in the body, connecting the calf muscles to the heel bone and transmitting the force needed to push off the ground with every step. Achilles tendinitis occurs when that tendon becomes inflamed — typically from repetitive strain — and produces pain along the back of the heel and lower leg that can range from a dull ache after activity to sharp pain that makes walking difficult. The discomfort often peaks first thing in the morning, after prolonged sitting, or following exercise, and may be accompanied by stiffness and mild swelling along the tendon.

From a product standpoint, the most direct way to reduce strain on the Achilles tendon is to elevate the heel slightly, which shortens the functional length of the tendon and decreases the pull on its insertion point at the heel. Heel lifts accomplish this mechanically, while insoles with deep heel cups and cushioning reduce the impact shock that travels up through the tendon with each footstrike. For those whose Achilles issues are compounded by overpronation, an insole with arch support can also reduce the rotational strain the tendon absorbs when the ankle rolls inward.

How to Choose

Heel lift height. Heel lifts are the most targeted product for Achilles tendinitis, and the appropriate height matters. Most people find relief with a 1/4" to 3/8" lift; stackable or adjustable lifts let you start low and increase height as needed. Too much elevation too quickly can create its own discomfort, so starting with a modest lift and adjusting is the right approach.

Heel cushioning depth. Impact absorption at the heel reduces the shock that travels up through the Achilles tendon with each footstrike. Look for heel cups or insoles with substantial cushioning in the heel zone — gel, Poron, and Sorbothane are all effective materials for this purpose.

Arch support if you overpronate. Overpronation places additional rotational strain on the Achilles tendon as the ankle rolls inward. If your gait includes significant inward rolling, an insole with semi-rigid or rigid arch support is worth prioritizing alongside heel lift or cushioning.

Ankle stability. During the recovery phase, an ankle bracing sleeve can reduce the lateral movement that puts added stress on the tendon. Look for sleeves specifically designed for Achilles support or general ankle stabilization rather than compression-only options.

Bilateral use. Heel lifts should generally be used in both shoes, not just the affected side, to prevent a leg-length discrepancy from developing. Even if pain is one-sided, match the lift height in both shoes.

How Different Products Help with Achilles Tendinitis

Heel Lifts

Heel lifts are the most direct product-based intervention for Achilles tendinitis. By elevating the heel, they shorten the effective working length of the Achilles tendon, which reduces the tension at the tendon's insertion point into the heel bone. This is why even a modest 1/4" of elevation can produce a meaningful reduction in pain during walking. Adjustable and stackable lifts give you control over height and allow gradual adjustment. Heel lifts are most effective when used in both shoes simultaneously. They work best as a short-to-medium-term intervention to reduce strain while the tendon recovers — not as a permanent replacement for footwear with appropriate support.

Arch Support Insoles

Full-length arch support insoles address Achilles tendinitis indirectly by improving overall foot mechanics. When the foot overpronates — rolling inward excessively — the Achilles tendon absorbs added rotational force that compounds the overuse strain driving the condition. An insole with arch support corrects that inward roll, reducing one of the contributing loads on the tendon. Many arch support insoles also include a slightly raised heel platform, providing some of the same tension-reducing benefit as a dedicated heel lift. For people whose Achilles symptoms are linked to flat feet or overpronation, an arch support insole may provide more comprehensive relief than a heel lift alone.

Supports & Braces

Ankle bracing sleeves for Achilles tendinitis work by limiting excessive ankle movement and providing compression around the tendon sheath, which can help reduce swelling and improve proprioception during recovery. They don't address heel elevation or arch mechanics, so they're most useful as a complement to heel lifts or insoles rather than a standalone solution. Look for sleeves that specifically target the Achilles insertion area or provide posterior heel support, as general compression sleeves provide comfort without meaningful structural support. Supports and braces are particularly useful during higher-activity periods when the tendon is most vulnerable to re-aggravation.

Frequently Asked Questions

Should I use a heel lift, an insole with arch support, or both?

If you have a neutral gait and your Achilles pain appears to be purely from overuse or tight calves, a heel lift — used in both shoes — is often the right starting point. If you overpronate, an arch support insole is likely to be more beneficial because it addresses the rotational strain that a heel lift alone won't correct. Many people benefit from both: an arch support insole with a heel lift added underneath or on top. Just make sure your shoes have enough room to accommodate both.

How high a heel lift should I use?

Start with 1/8" to 1/4" and see how your tendon responds over a week or two. Most people find meaningful relief somewhere between 1/4" and 3/8". Adjustable or stackable lifts are useful here because they let you fine-tune the height. Avoid jumping straight to the maximum height — the tendon and calf muscles need time to adjust to the change in heel position, and too much elevation too quickly can cause its own discomfort.

Do I need to wear the heel lift in both shoes?

Yes. Using a heel lift in only the affected shoe creates an artificial leg-length discrepancy that can shift strain to the opposite hip, knee, and foot. Always match the lift height in both shoes, even if the pain is one-sided.

Can I use these products in athletic shoes while I continue exercising?

You can, though how much you push through activity depends on how acute your symptoms are. Heel lifts and supportive insoles in well-fitted athletic shoes can reduce tendon strain during low-impact activity. Higher-impact activities — running, jumping, heavy lifting — place significantly more load on the Achilles and will slow recovery if the tendon is actively inflamed. If you're continuing to exercise, make sure your shoes have adequate heel cushioning and consider adding an ankle sleeve for additional stability.

How do ankle bracing sleeves work differently from insoles for this condition?

They address different parts of the problem. Insoles and heel lifts reduce the mechanical load on the tendon from below — they change the angle and cushion the impact. Ankle bracing sleeves work from the outside, reducing lateral movement and providing compression around the tendon sheath to limit swelling and improve stability. Most people with significant Achilles tendinitis get more complete coverage by using both rather than choosing one over the other.

Need More Info? Not Sure Where to Start?

You can find our top recommendations at the top of the page. These recommendations are selected based on our overall most-recommended products for Achilles Tendinitis and are an excellent place to start if you're not sure which products to try first.

Need more help? Our team is here! Simply contact us and we'd be happy to answer any questions you may have or provide you with some product recommendations personalized to your needs!