Hey Reader,

A podiatrist recently tried to school me on why heel raises in shoes are essential for runners. His argument? Heel lifts reduce the dorsiflexion demand on the ankle, making running “easier” and helping people run more without injury.

Sounds logical, right? Wrong.

Here’s why a heel raise is a crutch, not a fix—and why relying on one is setting you up for long-term issues in both running and everyday movement.

1. Heel Raises Mask Weakness, Not Fix It

A heel lift reduces the need for dorsiflexion, which sounds great… until you realize that means the Achilles, calf, and foot never develop full strength or range. You’re literally training your body to stay weak—not just when running, but when walking, squatting, or even standing.

2. Running & Walking Are Skills—Not Something You Fix with More Foam

The podiatrist argued that people with limited dorsiflexion “can’t tolerate” zero-drop shoes. But why? Because they’ve never trained their Achilles, ankle, or plantar fascia properly. Avoiding stress doesn’t make a system stronger—progressive loading does.

And this doesn’t just affect your running.

➡️ A heel raise changes how you walk—shifting your weight forward, altering your stride, and subtly increasing stress on your knees, hips, and lower back.

➡️ It changes how you stand—weakening foot stability and ankle function over time.

➡️ It impacts movement beyond running—your ability to squat deeply, push off the ground explosively, or even just walk barefoot comfortably is all affected.

3. Your Body Adapts—If You Let It

The Achilles is one of the most adaptable tendons in the body. If someone "needs" a heel raise, it's not because their body can’t handle it—it’s because they’ve never given it the right stimulus to adapt.

The problem? Most people are stuck in artificially elevated shoes all day, every day. Their bodies never experience natural foot mechanics. Then they wonder why their Achilles is tight, their knees ache, or they can’t walk barefoot without discomfort.

4. So What’s the Solution?

Instead of using a heel lift to bypass proper loading, focus on:
✅ Building ankle mobility to handle full dorsiflexion
✅ Strengthening the Achilles & foot through progressive loading
✅ Improving running & walking mechanics to reduce stress on joints
✅ Spending time in flat or minimal footwear to allow natural foot function

This isn’t about minimal shoes being the answer—it’s about not relying on external props when your body is more than capable of adapting.

If heel lifts were the answer, we wouldn’t see so many runners and everyday people with chronic Achilles, plantar fascia, and knee issues despite years of wearing them.

Want to build strong, injury-resistant movement for life? Stop masking the problem. Start fixing it.

Hit reply and let me know your thoughts—I’d love to hear from you.

Keep moving,
Coach Mick
Natural Born Running