How To Stop Your Shoes Rubbing Against The Back Of Your Heel

When your shoes rub against the back of your heels , they cause friction. While our peel can safely handle some friction without hurting, similar when we scratch an itch, when our shoes cause friction and pressure with every footstep, it'south only going to finish one style: pain and injury.

The result can look like blisters or breaks in the skin, both of which are prone to infection or even the development of bony bumps called a Haglund's deformity at the back of the heel over time. Depending on the height of your shoes around your talocrural joint, ongoing rubbing may as well irritate your Achilles tendon and contribute to bursitis , among other conditions.

To help, our podiatrists take put together a few of their top tips for stopping your shoes from rubbing confronting the back of your heel.

1. During the shoe ownership stage

When you're shopping for that new pair of shoes:

  • Make certain the socks you're wearing when trying on your shoes are similar to what you'll be wearing daily. Many people make the mistake of rapidly ducking in to endeavour on shoes wearing stockings, only to clothing much thicker cotton socks when wearing their shoes, reducing the bachelor infinite, adding tightness, and encouraging rubbing both at the dorsum of the heel and everywhere else around the shoe
  • Buy shoes late in the day to get a better fit and then they're not likewise tight. Our anxiety swell by up to half a size during the mean solar day, which ways shoes that fit perfectly in the morning might not fit then well in the afternoon. Avert shoes that are likewise loose – these are also a source of rubbing
  • Know which human foot is longer. Virtually people accept 1 foot that is slightly larger than the other, but tend to measure simply one foot for authentic size, presuming that if it's a cracking fit on one, it'south a great fit on the other. Always brand sure your shoes fit your longest pes, or that foot will exist decumbent to rubbing at the back of the heel

ii. Choose the right socks

Blisters and rubbing can exist acquired when your socks don't give enough cushioning between your feet and the shoes. Some 'manner' socks, while looking great, don't prioritise protecting your anxiety or optimising your condolement. Opt for socks that take some natural padding (and so aren't super thin) and are made from materials that draw wet away from the pare, like merino wool. Cotton, on the other hand, tends to trap wet betwixt the skin and the sock.

Call back, equally we age, our pare tends to become thinner and more frail, with less natural padding and protection. So if the bones in your anxiety are feeling more 'prominent' over the past few years, choosing socks with a good amount of cushioning and back up will too help promote your overall human foot wellness and condolement, aslope helping with the rubbing.

3. Utilise good insoles​

Pre-fabricated orthotics that you slip into the shoes without having them properly fitted or ensuring their suitability for your feet and shoes can also lead to rubbing confronting the back of your heel. When y'all don't control the meridian, shape or fit of the insoles that you add inside your shoes, your heel may end up sitting correct at the top of the dorsum of your shoe which may encourage rubbing, especially if yous have a prominent heel or Achilles tendon. These orthotics may also take up more room than you accept to requite, leaving a tight fit that is decumbent to friction.

If your job requires you to stand up or walk throughout the day, orthotics are non something that you desire to have a gauge at and exit to chance how they will bear upon your foot function and condolement. If y'all notice your work boots rubbing against your anxiety, orthotics – when well-fitted and designed – can have the opposite issue and instead ease the rubbing and friction.

4. Be mindful of shoe materials

Shoes made from materials like mesh, fibroid textile and other synthetic textiles are more probable to crusade friction and heel blisters than shoes made from natural materials. While we always recommend wearing shoes in, don't look them to stretch. Select shoes made from good materials that experience comfortable and take a good fit from the become-become.

  • Suede – suede is a blazon of leather fabricated from the underside of the animal pare. When it comes to suede, you want to ensure to get the correct fit to start with, and non compromise the fit with the socks y'all select
  • Leather – leather can exist hard and inflexible with unforgiving edges, so take intendance to article of clothing them around the business firm before spending days in them. Cleaning and conditioning your leather volition also help them get softer and more than flexible
  • Canvas – while being soft and comfortable, sheet is a common source of rubbing, especially as these shoes are often worn with bare feet and no sock protection. Wear these effectually the house, curve them backwards and forwards, and experience gratuitous to adjust your lacing if your shoes are feeling besides tight or loose
  • Rubber – has a greater tendency to both rub and trap moisture, which tin irritate the skin and make you more than vulnerable to skin breaks. If your shoes are predominantly condom, make sure you lot're wearing expert, padded socks that wick moisture abroad from your feet
  • Don't forget to check the lining of your shoes – while some shoes have a softer and seamless lining, others have stitching and connections that tin can pose an boosted rubbing and irritation risk

v. Reduce the moisture in your shoes

Wet or damp anxiety increase the chance of rubbing and cicatrice formation. Bated from excess friction due to slipping inside the wet shoe, moisture besides softens the peel and increases the chances of dissentious the outer skin layers. If you wear breathable, water-resistant shoes, information technology helps to go on every bit much external moisture out of the shoe as possible and limits sweating, different waterproof shoes, which tin cause sweating. Remember, your feet accept over 250,000 sweat glands, and here in our Australian climate, anyone tin suffer from in-shoe dampness.

Effort using an absorbent powder like talcum to help go on the environment in your shoe dry, or alter your socks to a material that breathes amend and wicks moisture away from the anxiety. If you feel your anxiety are sweating excessively, y'all may have hyperhidrosis. Book in with your podiatrist if you suspect this is the case.

six. Consider stretching your shoes

While nosotros always recommend starting with the right fit, if you want to stretch out or wear in a new pair of shoes to minimise your run a risk of painful rubbing, there are a couple of ways you can get near it:

  • At abode , put your shoes on wearing two pairs of thick socks. Don't overdo it or stay in these shoes for long periods – and take them off if they're causing you lot whatever human foot pain or cramps. But adding to your sock thickness can aid with rapidly stretching your shoes and has been used past many avid hikers for their new hiking boots for years. The socks too help prevent blisters. This works particularly well with leather
  • If yous desire to skip the hassle , take your shoes to your local bootmaker or shoe repair shop who should exist able to stretch your shoes using professional person equipment. At that place are sprays available that are designed to assist shoes stretch – simply you want to be conscientious with these and patch-examination them to make certain they don't change the colour of your shoes

7. Check for rough edges

Sometimes, the seams and the layers of materials at the back of the heels tin can turn rough, the stitching can come out, or they may be uneven or unmatched to your foot characteristics to start with. If rough edges are digging in, rubbing or irritating your peel, don't resign yourself to using a bandage at the back of your heel every fourth dimension – fix the shoe instead. Y'all may choose to run up moleskin pads over the rough areas at the back of your shoes, or bring your shoes in for repairs to accommodate any seams and stitching that has come up autonomously.

Retrieve – think long-term comfort & protection

While many people turn to temporary pads and bandaids for some immediate relief from the rubbing and blisters, the goal should always exist to help you stay comfortable and pain-free for the long-term. If y'all're worried about your foot health or are experiencing any other pains or problems, your local My FootDr podiatry team is here to assist.

Book your appointment online by clicking here or phone call us on 1800 FOOT DR .