The back of your ankle is rubbed and makes you feel pain every time you wear your favorite shoes? Do not worry; apply the tips recommended in my article below, and you will feel the change.
Shoes rubbing the back of heels is a common phenomenon happening when walking or going with shoes put on, especially new shoes. Sometimes it just causes normal friction, but most times, it makes you hurt. The following tips will certainly help you stop the rubbing situation and feel more comfortable when wearing shoes for relieving ankle pain.
There are few things worse than the burning, tingling sensation of your favorite pair of shoes rubbing against the back of your ankle all day long. If it’s happening to you right now, we sympathize. There’s not much that feels worse than that throbbing pain at the end of a long day!
Fortunately, there are a few quick fixes for this problem. Read on to find out how to stop shoes from rubbing the back of your ankle:
Table of Contents
7 Ways to Stop Shoes From Rubbing The Back Of Your Ankle
Put On Thick Socks
In several cases, one pair of socks is not enough for the buffer between shoes and skin. If the shoe material is so stiff, it can still rub and hurt the back of your ankle though you wear socks. Thus, putting on a pair of thick socks so that they can work out well. If you do not own any thick socks, you can double the pairs of regular socks.
You can apply this simple tip to all shoes that rub the back of your heel, then observe and use it for the shoes on which it works effectively. Please note that you can get a larger size for the outside layer socks so that they will not hurt your feet.
Insoles will act as an intermediate part that helps to decrease the contacting area between the shoe and the back of your heel by adding a slight lift to your foot. When using insoles, you will be equipped with a gently tighter fit that can help the skin be a bit less exposed to the shoe and thus, prevent the risk of forming blisters.
Besides the foregoing, the insoles will also help you to feel more comfortable and support when wearing new shoes. So, I highly recommend you take using insoles into your consideration.
It is very easy for you to obtain moleskin in most drugstores. You can stick the moleskin to the shoes’ inner collar by using superglue or fabric glue, or you can sew it thereto so that the moleskin is fixed.
Moleskin is very soft, and it brings a gentle feel to your feet. So, when you put moleskin on, it helps to improve the impact of shoes rubbing on the back of your ankle. This means the shoes can still rub, but with moleskin, you will not be hurt. Furthermore, moleskin is very durable and can last for a very long time. Therefore, if you follow this way, you will not worry about changing the item.
Stretch The Back Of Your Shoes
In this method, you should prepare your shoes, a pair of socks, and a hairdryer. Next, use the dryer to heat the backs of your shoes so that they become slightly malleable. Put on your socks and the shoes, and walk around until the backs get cool. During your moving process, the warm back will gently mold to better fit your heel. Thus, you will feel comfier when wearing your shoes.
You can repeat the above-mentioned process until the rubbing disappears. Please keep in mind that this way can work well on leather or suede. On canvas or other textiles, the effect cannot be the same. You should also remember to keep the hairdryer far enough so as not to burn your shoes.
Use Duct Tape
To stop the feeling of rubbing, you can use duct tape. Duct tape is considered a smooth and durable material that can be used before running or jogging to reduce friction. You can stick to your shoes’ inside collar, your socks, or your foot. Putting on your foot will help the duct tape to stick well, but it can be painful. Taping on your socks seems not to stick well while doing so on the inside collar of your shoe can. You can consider the best option for your case.
Please note that the method should not be used if you have already had blisters on the back of your ankle. It cannot help the formed blisters to be better.
Use Cotton Wool
This is the way you can use it in urgent cases, which can support a short time but not too effective for long-term use. You can find cotton wool in lots of grocery stores. You can put the cotton wool in the bottom of the back of your shoes or inside your socks for the same position. It can help you immediately and effectively for a short time when you are facing the risk of getting blisters, but you cannot apply any other tips.
Consequences Of Shoes Rubbing Your Ankle
The rubbing of shoes on your ankle can be the reason causing several foot problems which can make you feel very terrible. Below are the most common symptoms that can happen due to shoes rubbing the back of your ankle.
The first, blisters. Blisters are fluid-filled bumps caused by friction. They are little but extremely painful; also, they are the most popular problems resulted from shoes rubbing the back of your ankles.
The second, bursitis. This is the inflammatory condition happening to the fluid-filled sacks called the bursae. Those bursae, which help to cushion tendons and bones in your ankle, can be inflamed due to constant friction together with pressure.
The third, Achilles tendinosis. This problem can be caused by overusing the muscles and tissues in the heel. Shoe rubbing the ankle can be one of the contributors to this problem, or more regularly, it can worsen the condition of Achilles tendinosis.
The fourth, Achilles tendonitis. It is one of the most common foot problems you may know. Shoes rubbing and hitting the back of the ankle a lot can be the cause of this problem or the contributing factor worsening it. . Read our latest guide about best shoes for ankle support.
Why do my shoes rub the back of my ankle?
Despite how you may have it, the fact is that shoes don’t often cause pain. But sometimes they do, and often it’s a simple solution that makes all the difference.
For example, if you have sandals with straps around your ankles, when walking downstairs and wearing heels your ankle becomes overstressed because of the angle change in the heel of your foot. Instead of making full contact with your arch, the heel at this point is only touching above this arch so there is more pressure in your forefoot area and less on your heel.
To avoid this, you can try wearing a slingback to prevent this angle change.
Or, if your shoes have a side zipper, you can simply wear them with the zipper closed
But what about shoes that fit perfectly?
Oh, these too can cause problems. You might feel pain because your feet are not supported enough by the shoe and pressure is too much on the back of your ankle. It’s fun to read others’ comments on the painful shoe syndrome online but in reality, most of us walk around in shoes that are not overly snug or cutting off circulation enough for all our toes to meet and splay out naturally as we walk.
Ways To Fix Shoes That Hurt Your Feet
The best way to stop your shoes from hurting is to find the right shoes for you. If you find the right combination of shoe styles, arch type, size, weight, etc.
There are a few different ways to fix shoes that hurt. You might:
1) Wear the shoes with socks
2) Put ice on them and limit your walking time with them until it is better or have someone else try on the shoes for you
3) Wear one of the other shoe styles, like a different type of sports shoe that you know fits right
4) Try different shoe lacing patterns and types
5) Use a men’s shoe insert like Sole Survivor with your own arch supports in them
6) Add an extra insole to make the shoe a little longer
7) Go up 1/2 size if the shoe is too tight in one size. If it is still too tight, find another style that has enough room for your foot.
8) Take your shoes off when you can and wear socks. I do this at night because I usually have trouble sleeping.
9) Buy a couple of pairs of shoes to start with until all your other shoe styles are worn out
Frequently Asked Questions
You can find below several frequently asked questions related to shoes rubbing the back of the ankle that might be useful for you.
Why do my shoes rub the back of my ankle?
As the backs of shoes are usually stiff and not really flexible to make your movements smooth. Therefore, when you move, your feet and ankle can rub against the shoes, and the rubbing situation happens.
How do you stop new shoes from giving you blisters?
Blisters are caused due to the rubbing process between your ankle and your shoes. So, to prevent blisters, you can use the method to prevent the rubbing as described in the article, like wearing thick socks, using heat, or using insoles…
How do you soften the back of a shoe?
Heat can help you to do that. Use the hairdryer to heat the back of the shoes with carefulness and safe distance.
Is it normal for new shoes to give you blisters?
Yes, it is. As your feet are not as familiar to them as the used pairs of shoes; thus, they can rub more in terms of frequency and area. This is the reason why they usually bring blisters to your feet in the first wearings.
How do you soften the back of leather shoes?
Alcohol can help to soften the back of leather shoes. You can mix it with water, then apply it on the back of your shoes, put them on, and walk around until they are dry.
Why do new shoes hurt?
As new shoes are usually a little bit tight for your feet, thus it can rub on your feet and make you hurt. The condition will be improved after several continuous wearing times. The shoes will loosen, and you will feel more comfortable.