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

When your shoes rub against the back of your heels , they crusade friction. While our skin can safely handle some friction without hurting, like when we scratch an crawling, when our shoes cause friction and force per unit area with every step, information technology's only going to end one mode: pain and injury.

The consequence 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 pinnacle of your shoes around your ankle, ongoing rubbing may also irritate your Achilles tendon and contribute to bursitis , amidst other conditions.

To help, our podiatrists have put together a few of their tiptop tips for stopping your shoes from rubbing confronting the dorsum of your heel.

1. During the shoe buying stage

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

  • Brand sure 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 attempt on shoes wearing stockings, only to vesture much thicker cotton fiber socks when wearing their shoes, reducing the available space, calculation tightness, and encouraging rubbing both at the back of the heel and everywhere else around the shoe
  • Buy shoes late in the day to get a better fit so they're not likewise tight. Our feet groovy by upwards to half a size during the twenty-four hours, which means shoes that fit perfectly in the forenoon might not fit so well in the afternoon. Avert shoes that are also loose – these are also a source of rubbing
  • Know which foot is longer. Most people accept one pes that is slightly larger than the other, but tend to measure simply one pes for accurate size, presuming that if it's a bully fit on one, information technology's a not bad fit on the other. Always make certain your shoes fit your longest human foot, or that foot will be decumbent to rubbing at the back of the heel

2. Choose the right socks

Blisters and rubbing can be caused when your socks don't give enough cushioning betwixt your feet and the shoes. Some 'fashion' socks, while looking great, don't prioritise protecting your anxiety or optimising your condolement. Opt for socks that have some natural padding (so aren't super sparse) and are made from materials that draw moisture abroad from the peel, similar merino wool. Cotton fiber, on the other hand, tends to trap moisture between the skin and the sock.

Remember, as we age, our skin tends to become thinner and more fragile, with less natural padding and protection. So if the bones in your feet are feeling more 'prominent' over the by few years, choosing socks with a good amount of cushioning and back up volition likewise assist promote your overall human foot health and comfort, alongside helping with the rubbing.

iii. Use proficient insoles​

Pre-made orthotics that you slip into the shoes without having them properly fitted or ensuring their suitability for your feet and shoes tin can also lead to rubbing against the back of your heel. When you lot don't control the height, shape or fit of the insoles that you add together within your shoes, your heel may terminate upwards sitting right at the peak of the back of your shoe which may encourage rubbing, peculiarly if you lot have a prominent heel or Achilles tendon. These orthotics may as well have up more room than you lot have to requite, leaving a tight fit that is prone to friction.

If your task requires you to stand up or walk throughout the day, orthotics are non something that y'all want to take a judge at and exit to chance how they volition bear upon your foot function and condolement. If you find your work boots rubbing against your feet, orthotics – when well-fitted and designed – can accept the opposite upshot and instead ease the rubbing and friction.

4. Exist mindful of shoe materials

Shoes made from materials like mesh, coarse fabric and other synthetic textiles are more likely to cause friction and heel blisters than shoes fabricated from natural materials. While we e'er recommend wearing shoes in, don't look them to stretch. Select shoes made from practiced materials that experience comfy and have a good fit from the go-become.

  • Suede – suede is a type of leather made from the underside of the animal pare. When it comes to suede, you want to ensure to get the right fit to start with, and not compromise the fit with the socks you select
  • Leather – leather can exist hard and inflexible with unforgiving edges, and so take intendance to wear them around the business firm earlier spending days in them. Cleaning and conditioning your leather will too help them go softer and more flexible
  • Sail – while existence soft and comfortable, canvas is a mutual source of rubbing, especially as these shoes are oftentimes worn with bare feet and no sock protection. Habiliment these around the business firm, bend them backwards and frontward, and experience costless to accommodate your lacing if your shoes are feeling too tight or loose
  • Condom – has a greater tendency to both rub and trap moisture, which can irritate the pare and make yous more than vulnerable to skin breaks. If your shoes are predominantly safe, make sure you're wearing skilful, padded socks that wick moisture abroad from your feet
  • Don't forget to bank check the lining of your shoes – while some shoes accept a softer and seamless lining, others have stitching and connections that can pose an additional rubbing and irritation risk

5. Reduce the moisture in your shoes

Wet or damp feet increase the risk of rubbing and cicatrice formation. Aside from backlog friction due to slipping within the wet shoe, moisture also softens the skin and increases the chances of dissentious the outer skin layers. If you habiliment breathable, h2o-resistant shoes, it helps to go along as much external moisture out of the shoe as possible and limits sweating, different waterproof shoes, which can crusade sweating. Recollect, your feet accept over 250,000 sweat glands, and here in our Australian climate, anyone can endure from in-shoe dampness.

Attempt using an absorptive powder like talcum to help continue the environment in your shoe dry out, or alter your socks to a textile that breathes amend and wicks moisture away from the feet. If yous experience your feet are sweating excessively, you may have hyperhidrosis. Volume in with your podiatrist if you lot suspect this is the case.

half dozen. Consider stretching your shoes

While we ever recommend starting with the right fit, if you want to stretch out or wear in a new pair of shoes to minimise your take a chance of painful rubbing, there are a couple of means you tin can go about information technology:

  • At home , put your shoes on wearing ii 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 any human foot pain or cramps. Just adding to your sock thickness can help with quickly stretching your shoes and has been used past many gorging hikers for their new hiking boots for years. The socks also aid prevent blisters. This works particularly well with leather
  • If yous want to skip the hassle , have your shoes to your local bootmaker or shoe repair store who should be able to stretch your shoes using professional equipment. There are sprays bachelor that are designed to help shoes stretch – only you desire to be careful with these and patch-examination them to brand sure they don't alter the color of your shoes

7. Cheque for rough edges

Sometimes, the seams and the layers of materials at the back of the heels can turn rough, the stitching can come up out, or they may be uneven or unmatched to your human foot characteristics to start with. If rough edges are digging in, rubbing or irritating your skin, don't resign yourself to using a bandage at the back of your heel every fourth dimension – ready the shoe instead. You lot may cull to sew moleskin pads over the rough areas at the back of your shoes, or bring your shoes in for repairs to suit whatever seams and stitching that has come up autonomously.

Call back – retrieve long-term condolement & protection

While many people turn to temporary pads and bandaids for some firsthand relief from the rubbing and blisters, the goal should always be to help you stay comfy and hurting-costless for the long-term. If y'all're worried well-nigh your foot wellness or are experiencing whatever other pains or problems, your local My FootDr podiatry squad is here to assist.

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