Should I use heel lifts or a higher-drop shoe?

Many runners use a higher-drop shoe for the same reason heel lifts are used: to reduce how far the ankle bends upwards. Change one thing at a time so you can tell what helped.

Are carbon-plated shoes good for the Achilles?

It depends on the shoe. A plate with a pronounced, early rocker reduces push-off work, but racers also tend to have lower heels and encourage forefoot running at speed. Check drop and rocker together.

Choosing running shoes with Achilles tendon pain

Most runners with a grumpy Achilles do best in a shoe that asks less of the calf: a moderate-to-high drop (8 mm or more), a rocker that rolls you forward instead of the calf pushing you off, and a heel that is cushioned but does not sink deeply. The biggest risk is change: a sudden move to a lower-drop or very flexible shoe.

What loads it

The Achilles carries the calf's force. It is loaded hardest late in stance, when the ankle is bent upwards (dorsiflexed) and the calf pushes you off the ground.

Anything that lets the heel drop lower relative to the forefoot, or makes the calf do more of the push-off, raises that load: low or zero drop, very soft heels that sink, running on the forefoot, uphills and soft sand.

What to look for in a shoe

Drop of 8 mm or more: A higher heel reduces how far the ankle has to bend upwards in stance, and with it the stretch on the tendon. Many runners notice the difference within a few runs.
A rocker that starts early: With a curved forefoot the shoe rolls you over the ball of the foot, so the calf does less of the push-off. Compare the rocker apex column: lower numbers start curving earlier.
A stiffer forefoot: A stiff forefoot together with a rocker shifts work away from the ankle. A stiff, flat shoe without a rocker can do the opposite by lengthening the lever the calf has to push against, so look for both together.
A heel that is cushioned but not mushy: A very soft heel sinks at landing and lets the ankle bend further. Medium firmness usually feels more settled.

What to be careful with

Switching abruptly to zero-drop, minimalist or very low-drop shoes, or to racing flats.
Heel collars or tabs that press on the tendon, if the sore spot is low down where the tendon meets the heel bone.
Using a plated racer for every run: aggressive plated shoes encourage running up on the forefoot at speed.

Terrain

Best: Flat road, track straights or treadmill, where the load per stride is predictable. A treadmill at 0–1 % incline is a good way to keep running while it settles.
Be careful with: Steep uphills and stairs (more upward ankle bend), soft sand and deep mud (the heel sinks), and track spikes, which have a very low heel.
Trail: Pick gentle, smooth trails and a trail shoe with a moderate drop; power-hike the steep climbs rather than running them on your toes.

Changing shoes

Change one thing at a time and do it gradually: start with short, easy runs in the new shoe and keep the old pair in rotation for a few weeks. A shoe that feels right in the first few runs is a better guide than any number on this page.

Current shoes with these characteristics

Required: drop 8 mm or more (drop ≥ 8 mm). Ranked by how many of these also hold: earlier rocker (rocker apex ≤ 65.2 % of length (median of measured shoes)); stiffer forefoot (stiffness score ≥ 50/100); thicker heel (heel stack ≥ 39 mm (median of measured shoes)); heel not too soft (firmness score ≥ 35/100); everyday trainer (daily trainer, max cushion, stability or trail shoe (not racing or tempo)). Medians are over the shoes measured on this site. Only the latest version of each model is listed, and shoes without a value for a characteristic are not counted as matching it.

Road

Shoe	Why it is listed	Drop	Heel	Forefoot	Apex	Toe tip	Stiffness
ASICS Gel-Kayano 33	Drop 8 mm or more Earlier rocker Stiffer forefoot Thicker heel Heel not too soft Everyday trainer	8 mmStated	41 mmMeasured	33 mmMeasured	65 %est.	40 mmest.	62Derived
Nike Pegasus Premium	Drop 8 mm or more Earlier rocker Stiffer forefoot Thicker heel Heel not too soft Everyday trainer	10 mmStated	45 mmStated	35 mmStated	64.4 %est.	37 mmest.	70Derived
ASICS Gel-Nimbus 28	Drop 8 mm or more Stiffer forefoot Thicker heel Heel not too soft Everyday trainer	8 mmStated	44 mmStated	36 mmStated	66.4 %est.	45 mmest.	80Derived
Hoka Clifton 10	Drop 8 mm or more Earlier rocker Thicker heel Heel not too soft Everyday trainer	8 mmStated	43 mmStated	35 mmStated	62.8 %est.	42 mmest.	35Derived
Mizuno Wave Rider 30	Drop 8 mm or more Stiffer forefoot Thicker heel Heel not too soft Everyday trainer	8 mmStated	43 mmStated	35 mmStated	71.8 %est.	39 mmest.	54Derived
Nike Vomero 18	Drop 8 mm or more Earlier rocker Thicker heel Heel not too soft Everyday trainer	10 mmStated	46 mmStated	36 mmStated	60.9 %est.	40 mmest.	42Derived
Nike Vomero Plus	Drop 8 mm or more Stiffer forefoot Thicker heel Heel not too soft Everyday trainer	10 mmStated	45 mmStated	35 mmStated	70 %est.	32 mmest.	62Derived
Nike Zoom Fly 6	Drop 8 mm or more Earlier rocker Stiffer forefoot Thicker heel Heel not too soft	8 mmStated	40 mmStated	32 mmStated	58.8 %est.	44 mmest.	71Derived
Puma Deviate Nitro 4	Drop 8 mm or more Earlier rocker Stiffer forefoot Heel not too soft Everyday trainer	8 mmStated	38 mmStated	30 mmStated	64 %est.	42 mmest.	78Derived
Puma Deviate Nitro Elite 4	Drop 8 mm or more Earlier rocker Stiffer forefoot Thicker heel Heel not too soft	8 mmStated	40 mmStated	32 mmStated	62.1 %est.	47 mmest.	69Derived

Showing the top 10 of 37 matching road shoes.

Trail

Shoe	Why it is listed	Drop	Heel	Forefoot	Apex	Toe tip	Stiffness
Hoka Mafate 5	Drop 8 mm or more Earlier rocker Thicker heel Heel not too soft Everyday trainer	8 mmDerived	44 mmStated	36 mmStated	61.5 %est.	44 mmest.	48Derived
Adidas Terrex Agravic 4	Drop 8 mm or more Earlier rocker Heel not too soft Everyday trainer	8 mmDerived	34 mmMeasured	26 mmMeasured	61.8 %est.	39 mmest.	40Derived
Adidas Terrex Agravic Speed Ultra 2	Drop 8 mm or more Earlier rocker Heel not too soft Everyday trainer	8 mmStated	38 mmStated	30 mmStated	58.5 %est.	56 mmest.	33Derived
Salomon Genesis 2	Drop 8 mm or more Earlier rocker Everyday trainer	8 mmStated	34 mmStated	26 mmStated	62.4 %est.	44 mmest.	—
Salomon Speedcross 6	Drop 8 mm or more Heel not too soft Everyday trainer	10 mmDerived	32 mmStated	22 mmStated	—	—	25Derived

Questions

Should I use heel lifts or a higher-drop shoe?: Many runners use a higher-drop shoe for the same reason heel lifts are used: to reduce how far the ankle bends upwards. Change one thing at a time so you can tell what helped.
Are carbon-plated shoes good for the Achilles?: It depends on the shoe. A plate with a pronounced, early rocker reduces push-off work, but racers also tend to have lower heels and encourage forefoot running at speed. Check drop and rocker together.

Other guides

Measurements are explained on the Learn pages and in the methodology.