Understanding Metatarsal Pads and Heel Lifts: Do You Need Them?

Foot pain can come in many forms, and sometimes, a small addition inside your shoe can make a world of difference. Two of the most common foot support tools are metatarsal pads and heel lifts.

These simple inserts are often recommended by foot specialists to help relieve pain, improve alignment, and support everyday movement. Let’s break down what they are, who might benefit from them, and how to tell if they’re right for you.

What Are Metatarsal Pads?

Metatarsal pads are small, cushioned pads placed behind the ball of the foot—right where your foot starts to widen near the toes. They are designed to lift and spread the metatarsal bones (those long bones in your forefoot), which can relieve pressure from nerves and joints in that area.

Who might need them?

• People with metatarsalgia (pain in the ball of the foot)

• Those with Morton’s neuroma (nerve pain between the toes)

• Anyone feeling a burning or tingling sensation under the forefoot

• People with high arches, where the pressure falls mostly on the ball and heel

• Individuals who wear high heels or tight-fitting shoes regularly

What they help with:

• Redistribute pressure across the forefoot

• Improve toe alignment and function

• Reduce pain from overloaded joints and nerves

  
  

What Are Heel Lifts?

Heel lifts are wedges placed under the heel of the insole inside the shoe to raise it slightly. They can be made of foam, rubber, or cork, and come in different heights depending on your needs.

Who might need them?

• People with a leg length discrepancy (one leg shorter than the other)

• Individuals recovering from Achilles tendon injuries

• Those with heel pain or Achilles tendinitis

• People with tight calves or limited ankle flexibility

• Some individuals with lower back or hip pain caused by uneven gait

What they help with:

• Improve posture and alignment

• Reduce strain on the Achilles tendon

• Minimize pain from heel pressure

• Balance out the hips and spine when one leg is shorter

  
  

How Do You Know If You Need One?

If you’ve been dealing with recurring foot, ankle, or lower body pain, and you suspect your shoes or walking pattern might be part of the issue, it’s worth exploring these options.

Here are some signs:

• Pain in the ball of your foot when walking or running

• Tingling or numbness in your toes

• Heel pain, especially first thing in the morning

• Uneven wear on your shoe soles

• A feeling like you’re “walking on a pebble”

• Noticing one pant leg is longer or shorter than the other

It can be beneficial to speak with a podiatrist or physical therapist for a proper evaluation. They can assess your gait, posture, and foot structure, and recommend whether a met pad, heel lift, or another insert might benefit you.

Final Thoughts

Metatarsal pads and heel lifts are simple tools that can make a big difference in how your feet feel and function. Whether you're dealing with forefoot pain, heel discomfort, or issues with alignment, these inserts can provide relief and support. Don’t ignore your foot pain—sometimes the solution is easier than you think! Order your pair of Roam Insoles today.