Last Updated on January 21, 2023 by Ellen Christian
Wondering how to stop your heels from rubbing your shoe? Check out these tips to stop shoes rubbing against your heel.
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How to Stop Your Heels from Rubbing Your Shoe
Shoe pain is nothing to laugh about whether it comes from poor arch support or shoe rubbing. Thankfully, there are a few simple ways you can stop shoes from rubbing against your heel.
The back of your ankle has less natural padding than other parts of your foot. You will need to add more padding to the back of your ankle to add enough cushioning.
Why do shoes rub against your heel?
Shoes may rub against the back of your ankle because they are either too big or too small. If the shoe is too big, there will be extra space at the back causing friction with every step you take. On the other hand, if the shoe is too small it will press down on your foot which can cause rubbing and discomfort.
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Immediate relief from shoes rubbing
These tips will help lessen the pain from your shoes rubbing against your heel. But, if you want immediate relief I recommend kinesiology tape.
It’s slightly malleable and can be applied to the back of your heel. This will stop shoes rubbing against your heel and prevent blisters.
Cut small pieces of tape and apply them to the back of the heel, ankle, or toes depending on where your heels are rubbing.
You can find the kinesiology tape right here.
Wear thick socks
To stop your new shoes from rubbing the back of your ankle, wear thick socks. Thick socks will add a cushion between your foot and shoe to reduce friction and prevent rubbing.
Make sure you choose a pair of thick socks that are comfortable and not too tight as this can cause even more pain.
Don’t wear shoes with bare feet
You should always wear socks to help prevent blisters. But, wearing thick socks can help the pain at the back of your heel.
Socks can help create a breathable layer between your skin and your shoe. Without socks, your shoes will trap moisture and start to smell. You can get super thin no show socks to wear with heels. They will draw moisture away from your skin.
Break in new leather shoes
Breaking in new shoes is a great way to stop shoes from rubbing against your heel. This can be done by wearing them around the house to help them mold to the shape of your foot and give you more room.
If you need more support, you can try adding insoles to your shoes to give your foot a slight lift.
If they are expensive leather shoes, you may want to bring them to someone who can fix shoes to see if they can help.
Buy shoes that fit correctly
It can be tempting to squeeze into a pair of shoes that are too small or wear a pair of shoes that are a bit too big. But, they need to fit perfectly to avoid foot pain.
If your favorite shoes make your foot hurt and cause painful rubbing, it’s time to put them away.
When you try shoes on, always try them on in the afternoon. Your feet swell as the day goes on. If you buy new shoes when your feet aren’t swelling, they won’t have the proper fit. This is especially important when you buy running shoes.
You can try to use a shoe stretcher to stretch out your leather shoes. And, remember to wear a thin sock if your shoes fit too tightly.
What is Achilles tendonitis?
Achilles tendonitis is a common overuse injury caused by repetitive stress to the Achilles tendon. Symptoms include pain in the heel and lower leg, swelling, stiffness, and tenderness. Treatment for Achilles tendonitis includes resting, icing, and stretching to reduce inflammation.
You may need to look into custom orthotics if you have problems like a bone spur or pain in your Achilles tendon.
Stop pain from high heels
Heels can be a major cause of heel pain. To stop shoes from rubbing against your heel, use a gel cushion to help soften the back part of the shoe and reduce friction.
Wearing heels all the time is not good for your foot health. They can cause heel blisters and shift your body weight forward unnaturally.
Make sure you wear comfortable shoes that have good arch support. You should also choose shoes with chunky heels which will give you more stability when walking
Anti blister heel balm
Anti blister heel balm is a great option to stop new shoes from rubbing against your heel. This balm contains lubricants and protective waxes that help reduce friction and prevent shoe rubs.
These tips may help you in stopping your shoes from rubbing against your heel. However, if the problem persists, it’s best to visit a podiatrist to identify the root cause and get appropriate advice. With proper care, you can prevent shoe pain from getting worse and keep your feet healthy and happy.
Use adhesive cotton fabric
Adhesive cotton fabric can be placed at the back of the shoe, where it rubs against your heel. This will provide a comfortable buffer between your feet and the shoe and help prevent blistering and rubbing.
Wrap it up
Shoe rubbing can cause foot pain and tendonitis. To help stop shoes from rubbing against your heel, make sure you wear thick socks and break in new shoes. Also, buy shoes that fit properly to reduce friction and keep your feet comfortable. With a few simple steps, you can enjoy walking without the pain of shoe rubbing!
Ellen believes you can feel beautiful at any age and size. She shares healthy beauty and fashion information geared toward women over 40. She is a direct sales rep for several fashion and beauty businesses.