How to stop shoes from rubbing the back of your feet

How to stop shoes from rubbing the back of your feet

You wore the new ballet flats to work and you regretted the decision. They hurt and made your feet sore throughout the day. You couldn’t manage to walk straight or sit because the pain was so excruciating and caused you to become disoriented and ill at ease. You wonder what caused them to hurt the back of your ankles because when you wore them at the store they fit precisely and wonderfully.  

Many people face the same dilemma as you. When the shoes rub against the ankle area, they create friction. Our feet are accustomed to handling minimal friction like when scratching an itchy spot. But when you are feeling friction at every step, it can translate into horrible and awful pain. This friction can instigate some upsetting and intimidating foot problems. Some of the common problem originated from chafing and rubbing of the ankle area are: 

Blisters: these are one of the most common skin problems emerging from friction. Blisters are excruciatingly painful, fluid-filled red bumps on the skin.  

Achilles tendonitis: this inflammatory condition is triggered by the shoes chafing against the ankle or the skin at the top of the feet. 

Achilles tendonosis: a bump on the bottom of the heel or at the ankle is formed which is surfaced when the pressure is exerted on the Achilles tendon. 

Bursitis: these are fluid-filled bags located on the tendons in the ankles and on the bones. These bursae help in providing padding to the tendons and the bones. When the shoes constantly rub and chafe against the skin these bursae become inflamed. 


Easy and simple tactics to stop the shoes from rubbing the back of your feet: 

There are a few effortless and simple tips which can be utilized to mitigate the chafing and curtailing the rubbing of the shoes on the skin. Check them out below: 


  • Use Band-Aid or duct tape: 


This is one of the most popular hacks for stemming this unsettling predicament. And everybody has either one or both of the things at home. All you need to do is to stick a genuine amount of duct tape or Band-Aid at the back of the silhouettes where the shoes chafe your skin. The duct tape or the Band-Aid creates a barrier between the shoes and so prevent friction. This, in turn, can alleviate the discomfort and pain associated with the shoes rubbing the back of the feet. The Band-Aid or the duct tape will adamantly keep itself lodged on the shoes even if you are up all day long and taking a daring hike in the mountains.  

However if you want something gentle for the blistered skin, then you can try Moleskin from Dr Scholl’s. Moleskin is a thick cotton material and features a shaved pile on one side and adhesive stick on the other side. This enables you to stick it on the back of the shoes or press it on your own ankles. Moleskin is very effective in averting friction and protecting your feet from blisters.  

All you need to do is unroll the moleskin and cut into the shape of the place where you want to stick it .Once trimmed, remove the skin of the adhesive tape and paste it on the offending area of the shoes. Ensure that the place you want to stick on is free from dirt and grime as moleskin will not weld easily on dirty area. 

  • Make use of anti-friction strips: 

These strips can be easily purchased from online pharmacies. They are filled with a balm which is gentle, odorless and hypoallergenic. It creates and invisible barrier against the friction and thus prevents shoes aggravating and chafing your ankles. 

  • Invest in heel grips: 

Many times, the ill-fitting shoes result in the feet making too much movement inside the shoes. This creates friction and so triggers painful feet conditions and inflammations. You can purchase the heel grips and stick it to the heel part of your shoes. These not only prevent your feet from making direct contact with the material of the shoes but also provide cushioning and a better fit.  

  • Sport some socks: 

The so called fashion socks has ridden over the utility point of the socks and highlighted the style aspect are not apt when it comes to providing support and cushioning to the feet. Avoid sacrificing comfort over style and wear socks made from thick material like merino wool or cotton.  

  • Orthotics matter a lot: 

Lining the insides of shoes with pre-made orthotics which are not fitted correctly can aggravate the problem of chafing and encourage the rubbing at the back of the ankles. Poorly measured and fitted orthotics can cause the space inside the shoes to become compressed and so increase the abrasion level. However, investing in a good and proper pair of orthotics can have a favorable and facilitating effect on the ankles of your feet. 

  • Examine the shoe materials: 

Shoes manufactured from fabrics like mesh, synthetic material and rough fabrics are more likely to cause rubbing and abrasion and result in blister formation. You can choose from natural fabrics which are not too harsh on your skin. These fabrics include suede, leather, canvas and rubber. These are natural fabrics and prove to be soft and more comfortable to your feet.  

It is also recommended to assess the lining of the shoes. Although, some shoes may be created from leather or possess a suede framework, they might be incorporated with lining which has rough and coarse seams and uneven and spiky connections. So always check the lining before making the final decision. 

Go for shoe-stretching methods: 

If you want to try a DIY hack at home for shoe-stretching, then nothing works better than wearing two pairs of socks and then cramming your feet in the shoes to stretch the fabric. 

Or you can employ shoe tree, shoe stretcher or shoe stretch spray to stretch the fabric of your shoes and make it more comfortable.  

 If you want to avoid causing any damage to your shoes, you can achieve the services of a cobbler. The cobbler shop is fitted with shoe tools and paraphernalia that can ease all your shoe setbacks.