How to Stop Shoes Rubbing the Back of Your Heel

See How to Stop Shoes Rubbing the Back of Your Heel?

Are your experiencing blistering issues while wearing your new shoes? It can be painful as the skin of your feet rubs against the socks or boots when you walk or run.

You will notice a layer of skin from the back of your heel is giving way and bubbling up. So, how to stop shoes from rubbing the back of your heel?

Correctly well-fitted shoes can prevent the footwear from rubbing the back of your heel. You can also use insoles, anti-blister balms, moleskin, double-layer socks, Kinesiology Tape, or a shoe stretching tool to stop blistering problems.

Why Do My Shoes Give Me Blisters On My Heels?

Blisters mainly occur if you wear too loose or too tight shoes. The back side of your heel rubs against poor-fitting shoes.

It causes friction. Blisters don’t occur over time. Plus, repeated rubbing irritates your heels and peels off the skin over time.

If you don’t change shoes or make them well-fitted, the heel area where the edge of the shoe touches will start becoming red. You may feel intense if it continues for a long time.

Stop Shoes Rubbing The Back Of Your Heel

How To Stop Shoes Rubbing The Back Of Your Heel?

Wondering how to stop the back of shoes rubbing? You can eliminate this problem in several ways, depending on the situation.

The followings are top solutions regarding how to prevent shoes from rubbing your heel.

Solution: 01—Wear Well-fitted Shoes

Do you know 72% of people don’t wear perfectly fitted footwear? So the best approach for dealing with blistering issues is using correctly fitting shoes.

It will prevent unwanted rubbing when you walk or run. There will be appropriate contact pressure between your heel and the boots.

Avoid wearing too tight or oversized shoes. Otherwise, it will result in painful blisters.

Too-loose boots squeeze your feet, whereas too-tight shoes make your feet unstable.

If it continues for a long time, you may experience aggravating structural problems.

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Solution: 02—Add A Pair Of Insoles

Are your shoes back of heel rubbing? It may happen from excessive moisture formation.

The best solution is to use high-quality insoles. It will absorb excessive moisture.

Comfortable and cushioned insoles can minimize the issue of rubbing the back of the heel by 25%.

You will get a feeling of softness from the internal cushioning. It will work as a stabilizer and provide comfort to your feet.

Use A Blister-resistant Cream

Solution: 03—Use A Blister-resistant Cream

Anti-blister balms are effective in treating rubbing against your heel.

But how does anti-blister cream work? This effective product creates a protective layer on the applied area to safeguard it from intense friction.

It causes minimal or no friction. The balm also adds moisturization to your skin.

Use the cream on potentially vulnerable rubbing areas where you may experience chaffing or friction.

Don’t apply it when you are not wearing the shoes. It is best to use the balm before any activity or going outside. You can apply the product regularly.

Solution: 04—Apply Moleskin

Another effective solution is using moleskin. Apply the moleskin in your vulnerable areas where you fear blisters can occur.

Apart from your heel, you can use moleskin directly on the inner back of the shoe.

However, avoid using this heavy cotton fabric directly on the already blistered area. It will cause more pain.

Make sure to clean and dry the area before applying it. The cutting piece should be one inch larger than the sensitive area.

Remove the adhesive from the moleskin and carefully add the strong cotton fabric on your heel or other hot spots.

Solution: 05—Use Double-layer Socks

Wondering how to fix shoes that rub the back of the ankle?

Thick socks are highly effective for reducing friction between your ankle and heel.

They have two layers; one tubular layer for the inside and one for the outside.

Hence, you don’t need to take the hassle of wearing two pairs of socks. It would be discomfort and annoyance.

Their wicking moisture properties prevent blisters by absorbing moisture from the internal layer to the external layer.

Solution: 06—Utilize A Blow Dryer

Does your pair of shoes are too tight? Too snuggly fit boots can cause the back of the heel to rub from shoes.

The best solution is to use a blow dryer. It will stretch the footwear.

Wear a pair of socks before putting on the boots. Use the blow dryer at medium or higher settings to add hot air to areas where you feel too tight.

A blow dryer can help you stretch shoes moderately. Keep doing it until you feel the boots become loose enough to wear.

But avoid overdoing it. Otherwise, the excess heat may burn the shoe’s surface. Also, keep it two minutes after every session.

Apply Kinesiology Tape

Solution: 07—Apply Kinesiology Tape

You can use Kinesiology or ZINC OXIDE Tape to stop shoes from rubbing the back of your heel.

This adhesive is softer to the touch. It prevents your sock or footwear from directly touching your skin.

The main job of this acrylic adhesive is to protect your skin from friction and abrasion.

Cut one strip of tape. It could be approximately 15cm. Then wrap it up around your heel and other sensitive areas carefully.

Avoid applying too much, as it can affect the shoe fitting. Kinesiology Tapes are handy for intensive activities.

It also provides pin-point compression to minimize heel and ankle pain.

Solution: 08—Use a Shoe Stretching Tool

A shoe stretching tool or footwear stretcher effectively expands the shoe size or shape of shoes.

If your boots are too tight, they will continuously rub the back of your heel.

Regular items are perfect for a modest amount of stretching. But a shoe stretcher is the best choice for considerable stretching.

Apply the stretching liquid, gently put the stretching tool, and twist its handle clockwise several times.

Keep it overnight or 24 to 48 hours before removing it from the shoes.

Final Thoughts

Are you still wondering how to stop shoes rubbing the back of your heel? We have already covered some practical approaches to prevent blistering issues.

But, the first rule is correctly wearing fitting shoes. If you still face the problem, follow the above solutions we mentioned.


About the Author

Hey, I'm Wayes. I'm passionate about reviewing shoes and writing!
I know to pick the right pair of shoes, not easy. Different people have different physical requirements, so it can be quite tricky for them to choose the best shoes. I help readers choose the most suitable shoes for them!

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