How to Stop Shoes Rubbing the Back of Your Heel: 9 Methods

Stop shoes from rubbing the back of your heel by learning the 9 different methods to use to avoid friction and blistering from occurring.

How to Stop Shoes Rubbing the Back of Your Heel

Blisters

Stop shoes from rubbing the back of your heel by:

  • Buying the right shoe
  • Using insoles to improve the fit
  • Using heel balm
  • Applying moleskin to your heel
  • Wearing thick socks
  • Wearing high socks
  • Using kinesiology tape
  • Stretch your shoes or molding them with a blow dryer 

This is How to Stop Shoes Rubbing the Back of Your Heel: 9 Methods.

There is nothing worse than getting a blister on your heel. It is painful, uncomfortable and can take forever to heal.

The main reason blisters occur on heels is because your shoe is rubbing against your skin as you walk or run. 

There are a handful of useful methods that we can use to avoid having blisters occur on our heels. It is always easier to prevent blisters from happening, as oppose to treating them once they have occurred. 

Using insoles, heel balm, thick socks, and kinesiology tape, are all useful ways to have your heels avoid injury. 

Continue reading to learn more about these, as well as other methods you can use to prevent your shoes from rubbing against the back of your heel. 

How to Stop Shoes Rubbing the Back of Your Heel

Use the methods below to stop shoes from rubbing on the back on your heel.

1. Buy the Right Shoe

Buying shoes with the right size and fit sounds easier than it actually is. 

When buying new shoes, wear the same type of socks that you might also be wearing with the shoes once you purchase them. If you happen to be wearing thick socks on the day you bought the shoes, but typically wear low cut thin socks, then this could lead to a size/fit problem in the future. 

It is also a good idea to buy shoes in the afternoon or evening, since our feet can swell up to half a size more over the course of a day. If a pair of shoes fits perfectly in the morning, there is a chance that they may be too tight by the afternoon. 

You should also take care to note the type of material the shoes are made with. Some materials are a little more abrasive than others, so find which ones give you the most comfort around the heel and stick to it. 

2. Use Insoles

Using insoles can help your shoe to fit better, which will make it less likely that your shoe begins rubbing the back of your heel. 

You may be able to use standardized insoles to fix the problem, but it is always best to buy custom orthopedic insoles from a professional. 

3. Anti-Blister Heel Balm

Rubbing some anti-blister heel balm on your heel will help to lubricate the are where the shoe might rub against your skin. Blisters are caused by friction and heel balm will help to limit that friction or stop it from occurring all together. 

4. Moleskin

Moleskin is a great way to stop your shoe from rubbing against your heel. Moleskin is an adhesive cotton fabric that can be found in almost any drugstore or pharmacy. 

To use moleskin, simply cut a piece off and apply it to the back of your heel. This should help to improve the fit of your shoe while also preventing blisters on your heels.

5. Wear Thick Socks

Wear thick cotton or wool socks to protect your heel from shoe abrasion. 

If you do not have socks thick enough to protect you, trying wearing two pairs!

6. Use a Blow Dryer

Your shoes may be rubbing against the back of your heel simply because the back of the shoe hasn’t been broken in and conformed to the shape of your heel yet.

To speed this process up, use a blow dryer to heat the heel so that it becomes malleable, and then put the shoe on and wear it. 

Do this a few times and the shape of the heel on your shoe should start to change and become more comfortable. 

Drying your shoes in the dryer may also have this same affect but on a more broader scale. As in the whole shoe will shrink to your foot. I wouldn’t try this on a new pair of shoes, only on and old pair that may have stretched or hand-me-downs. If they are second hand shoes then be sure to wash the shoes first.

7. Wear High Socks

Make sure your socks are at least as high as the top of the heel on your shoe, otherwise you leave yourself exposed and increase the risk that your shoe will begin rubbing against the skin.

8. Use Kinesiology Tape

Kinesiology tape is available in most pharmacies and supermarkets and is cheap, durable, and stretchy. 

Cut off a piece of the tape and apply it to the back of your heel where it meets the shoe to prevent any friction or rubbing from occurring.

9. Stretch Your Shoes

Shoes often rub against the back of our heels because the shoe is too small or fits too tight. 

One way to solve this problem is by using a shoe stretcher. Find yourself a shoe stretcher, use it with your shoe, and leave it to sit overnight. Your shoe will have stretched up to half a size, and potentially up to one full size should you repeat the process several times. 

How to Stop Shoes Rubbing the Back of Your Heel Frequently Asked Questions

Shoes agitate and rub the back of the heel when the shoe is too tight, when the shoe is too loose, when socks are too low, and when there is moisture between the shoe and the heel.

  • Buy the right shoe
  • Use insoles
  • Use Heel balm
  • Apply Moleskin to your heel
  • Wear Thick socks
  • Wear High socks
  • Use kinesiology tape
  • Stretch your shoes 
  • Buy the right shoe
  • Use insoles
  • Use Heel balm
  • Apply Moleskin to your heel
  • Wear Thick socks
  • Wear High socks
  • Use kinesiology tape
  • Stretch your shoes 
  • Buy the right shoe
  • Use insoles
  • Use Heel balm
  • Apply Moleskin to your heel
  • Wear Thick socks
  • Wear High socks
  • Use kinesiology tape
  • Stretch your shoes 
Tall Paul
Tall Paul
I am 6'7 (203cm) / 235lb (106 kg) model and ex-athlete. Since I was a teen I had trouble finding clothes. I was too tall for off the rack and was too lean for Big & Tall.

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