How To Stop Shoes Rubbing The Back Of Your Heel

Are you one of them who is tired of heel and ankle pain? Finding the solution to stop shoes rubbing the heel can be sometimes difficult. You are barefoot, you put the socks on but it still rubs your back heel, putting an adhesive bandage on the shoe back but it peels off every time. After these experiences now you can admit that these simple hacks do not work.

It occurs when your shoe rubs the back of your heel, they create friction with every step thus it causes pain and blisters.  But more ways are pending and the hope is not gone. Check the below hacks out to get the answer of the main question which is how to stop shoes rubbing the back of your heel.

10+ Ways To Stop Your Shoes Rubbing The Back Of Your Heel

1.Wear Thick Socks/Double Socks:

wear socks to stop shoe rubbing back of heel

Sometimes single sock cannot protect you from rubbing your skin may be because of stiff and thick show material. Therefore you need more gaps between the shoe and your skin. So you should consider wearing thick socks just like the socks you wear in the winter.

And if this hack works well with your skin, then you should buy more such pairs of socks. If you don’t want to invest in new socks then try to sew some thin socks together. Wear them with those shoes that rub your heel. But sometimes it may not works as well for every shoe. It is advisable to size up the thin sock if you are layering it.

2.Try Insoles:

try insoles to avoid shoes rubbing

Your heel must be wider and thicker as compared to your ankle, thus the closer the lower the shoe is, the less it will move. The heel will act as a stopper if the shoe fits correctly.

Insoles will lift your feet by bringing the shoe’s color lower. If it will be lower enough it will move less while walking. You can even use this idea in all your shoes whether they are rubbing your heel or not, as it improves the overall comfort of your shoes.

3.Get Some Moleskin:

Get Moleskin to protech back of your heel from shoe rubbing

Moleskin can work better in this case. It is soft to touch and provides a gentle feel on the skin and the socks. Along with that, it is durable too which will last as long as your shoes do.

The moleskin can be stick to the inner collar of the shoe with the help of fabric glue. Or else if you can sew it with your shoe it will be better. Even placing moleskin will still rub you’re her but won’t hurt. So this can be given a try.

4.Stretch Using Heat:

Stretch shoes using heat to save from back rubbing

If you are thinking to stretch the back of your shoe without stretching the whole garment then it is a simple yet effective idea. But it will work well on leather as compared to canvas or any other material.

For this, you just have to do these three steps-

  • Hear the back of your shoes using a hairdryer.
  • Put the shoes on after five minutes and wait until the back cools down.
  • Repeat this until the rubbing of your heel stops.

This may seem a lengthy and complex process but it is effective and easy. Do give it a try.

5.Duct Tape:

All problems one solution, duct tape. Isn’t it?

Well, it doesn’t stop the rubbing of your heel but it will stop feel you the rub. Many people use it mainly before jogging or running because of its smoothness and durability.

You can use duct tape in three ways to stop the rubbing of your back:

  • Putting it inside the shoe’s collar. Though it is not pleasing to the sight but is an effective way.
  • Tape into your socks. It is usually not a convenient way, requires replication, and doesn’t adhere properly.
  • Putting it on the foot. While doing this it will stic
  • k especially to dry skins but can be painful.

These steps don’t stop the already formed blisters and burns from the shoe. So wait until it heals up.

6.Cotton Wool:

Cotton wool for heel for protection

Although it is not pleasant to the sight, you can still propel cotton wool on the back of your shoes in certain cases. To make it more pleasing, consider putting it inside your socks. As a benefit, it will not be as heavy as double-layered socks.

 Hardly anyone will notice it and even if someone does that they won’t be as to identify what this lump is. Using cotton pads can also, be considered but it is not thick and therefore not as much effective, but it is much better than having blisters or rashes in your heel, for sure.

7.Shoe Material:

Performing hacks and trying that your heel not to be rubbed by your shoes is secondary, but firstly what matters the most is the material of the shoe. Usually, shows are made up of materials like mesh, coarse fabric material, and other synthetic textiles which can cause friction and blisters in heels as compared to any natural material made shoes.

One must wear shoes which are generally do not stretch. So while buying a pair of shoes, go through its description and choose the one made from good materials which can provide required comfort with a good fit.

8.Keep Your Shoes Dry:

Keep Your Shoes dried to save from blisters

Usually, wet or moist feet increase the chances of the formation of blisters and rubbing your heel. Along with excess friction inside the wet shoe, moist feet results soften skin and increase the chances of hurting the outer skin.

So it is advisable to use such socks which can easily absorb moisture or can pass air or are breathable which can help in keeping your feet dry or using absorbents like talcum powder to dry out the skin.

9.Fix The Rough Edges:

Fix Rough Edges to avoid back rubbing

Sometimes the material of the shoes becomes rough or the stitching comes out of becomes uneven for your foot. And if the rough edges of your shoes are irritating or rubbing your skin then you should fix it rather than applying duct tapes.

You can try using moleskins over the rough part of the shoe or you can repair the shoe if its stitching came out.

10.Use Of Heel Grip and Cushioning:

Use Heel Grip and Cushioning for rubbing heel

Using paddings like heel grips and cushions can be a solution to get rid of rubbing heel problems. This can be put in the shoe at the back part protects the heel area. If there is more space after putting this, then you can also put another type of padding to soften that area. But even after trying these methods, it continues then you should consult a doctor.

11.Loss Of Ankle Rocker:

Loss Of Ankle Rocker for back rubbing

An ankle requires proper motion of the body to pass on the body weight to the foot and ankle with every step, this is what Ankle Rocker is. For those people who always make their ankle stiff and moves less, results in rubbing. Improving ankle mobility is the solution to this problem.

12.Bad Habits:

Bad Habits here referee as the habit of putting and taking the shoes off without tying or untying the laces. This is not the way shoes are to be worn. Putting shoes without untying the laces will cause rubbing near the heel area. So to avoid this, try to wear shoes correctly.

13.Avoid Tight Shoes:

Avoid Tight Shoes to avoid back heel rubbing

You can consider buying a new pair of shoes rather than adjusting in those shoes which are hurting your skin. Therefore wearing shoes with proper fit is necessary, as unfit shoes can irritate not only the heel but other parts also.

Why Do My Shoes Rub The Back Of My Ankle?

There are usually three reasons your shoes are irritating your skin by rubbing your ankle.

1.They Are too small for your feet

This case is more usual, as tight shoes will be stuck against your heel and therefore it will rub your skin with every step. But the solution here is sizing up the shoes.

Small shoes generally cause more problems than chafing and can also cause muscle atrophy usually to kids. A much tighter show will cause your feet to ache. But if you can’t afford to abandon a new shoe or do not want to exchange it. Here what you can do is sizing up the shoe.

2.They are too large for your feet

Initially, your shoe may feel that it’s the proper fit but after two to three usage they will slightly come up at the back if you purchased them a little bit bigger. They will hit your ankle and heel part rather than rubbing it but it will cause the same as rubbing does.

In this case, you should consider replacing this if it is still under the replacement period rather than hurting yourself.

3.They are Stiff for your feet

You can have a perfect show fit but a stiff shoe back may still scratch your heel while walking. Fashionable dress shoes usually cause this while running and sports shoes are designed in such a way to avoid rubbing of heels.

Therefore if you wear fashionable shoes then make sure the shoe fits perfectly and the material is subtle and pleasant to feel to avoid any skin irritation. While running shoes generally do not have these kinds of issues.

What Happens If Shoes Rubbing Your Ankles?

Few lucky people get only red marks and skin burn, if you are not one of them then you probably faced the below issues:

  • Blisters

Friction Blisters are some small fluid-filled bumps under the raised skin. As the name shows, it is caused by the friction between your feet and the shoes. So creating more friction over these blisters will double the pain and irritation.

  • Bursitis

Bursitis is an inflammatory condition of the bursae and obviously painful. The bursae, fluid-filled sacks that cushion the tendons and bones in the ankle. Constant friction, pressure, or any impact in that area will cause inflammation.

  • Achilles Tendinosis

Achilles Tendinosis generally has various causes like overusing the tissue and muscle. In this case, shoes that rub your skin can cause this issue. In actuality, this rubbing can make it worse as Achilles Tendinosis makes a bump on the heel or ankle. Therefore shoes made with hard or rough material should be avoided.

Achilles Tendonitis is generally more afflictions. It usually occurs due to the rub causes by shoes at the back of the heel or ankle. If you have suffered this previously then you should prefer a good insole for Achilles Tendonitis or running shoes for it.

How Can I Soften The Back Of My Shoes?

One of the ways to stop your shoes from rubbing your heel is to soften their backs. Although, if the plan is to wear down with time then it’s not possible. The one and only way to soften the back of your shoes is to prevent them from touching your heel.

To prevent it, you have to stretch the material of the shoe a few millimeters so it can not be in touch with your heel.  Targeted stretching is quite complex if we compare other shoe stretching. Some people have seen the results and if you have a leather shoe you can try out using this:

  • Castor Oil
  • Alcohol
  • Vinegar
  • Kerosene

How To Break In Shoes That Rub Your Heel?

In case the back of your shoes is not breaking easily, then try to soften it by heating. Follow this:

  1. Take a hairdryer.
  2. Heat the back of your shoe.
  3. Then put on the shoe.
  4. Wear it until it cools down.

By doing this your shoe’s heel can be stretched and most probably will stop rubbing your heel.

It may take few days to break into new shoes as it totally depends on the shoe you are wearing. But in some cases, it takes up to a month. However, the time is dependent on the material from which the shoe is made or how many times you wear your shoes.


Wearing shoes was and are still on fashion no matter is it casual sneakers or sports shoes. But a comfy and relaxed experience is what every wearer expects from the shoe. The rubbing of skin from the back of the shoes spoils all the comfort from the shoe make it a painful experience.

Now hopefully you have understood the main topic which was how to stop shoes rubbing the back of your heel. But remember, avoided these hacks if you have an option to choose a pair of shoes with better comfort and material.

You should avoid buying shoes which are not comfortable for your feet. As it is not worth spending on something which cannot meet the utility you except to a product.