Thursday, November 30, 2023

Back Of Shoe Rubbing Ankle

Tips To Stop Shoes From Rubbing Your Ankle Back

How to STOP Shoes From Rubbing Heels, Side & BACK of The Ankle [2022]

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As an athlete or a trail runner, you always wanted to have a good new pair of shoes. But are you scared of wearing a new pair of shoes?

Or do you often get worried that they may give you blisters or hurt your ankles? Well, worry no more!

You immediately get to know when your shoes are hurting by rubbing your ankle back or heels. And you always want to get rid of it.

Apart from taking them off, is there anything else you can do to prevent them from hurting your foot back?


What Should You Avoid

After getting a blister, you should avoid wearing the same shoe or heel. Else, it would make it more painful than ever as your skin needs to heal. And without any resting period, this cant be possible. As a result, you would often get more blisters or bacterial infections in that wounded area. Indeed, just because of wearing the same bitting shoe or heel over time to time.

Choose The Right Socks

Blisters and rubbing can be caused when your socks dont give enough cushioning between your feet and the shoes. Some fashion socks, while looking great, dont prioritise protecting your feet or optimising your comfort. Opt for socks that have some natural padding and are made from materials that draw moisture away from the skin, like merino wool. Cotton, 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 past few years, choosing socks with a good amount of cushioning and support will also help promote your overall foot health and comfort, alongside helping with the rubbing.

Read Also: Painful Callus Side Of Foot

How To Stop Shoe Rubbing Back Of Your Ankle

Are your new pair of shoes giving you a tough time?

Are you tired of having swellings and blisters on the back of your heel?

Are you one of them who tried so many hacks to stop shoe rubbing from the back of the ankle but got zero results?

Hold on! Its high time to say good-bye to blisters and swellings because this article is full of tricks and techniques that will tremendously help you to stop shoe rubbing from the back of your ankle.

So without further ado, lets get started.

Follow our guide to know Saphir Renovateur vs Venetian Shoe Cream

Wear Shoes With Thick Socks

How To Stop Shoes From Rubbing The Back Of Your Ankle Guide From 2021

When your socks dont provide enough cushioning between your feet and the shoes, blisters and rubbing can result.

Wear socks with some natural bulk & padding . Additionally, we recommend wearing socks made from materials that draw moisture away from the skin, such as wool.

Cotton, on the other hand, tends to collect moisture between the skin and the sock. Socks have come a long way in recent years. Simply invest in thicker socks. A more durable sock that isnt too inexpensive.

Honestly, this is one of the best ways to stop shoes from rubbing.

Read Also: Do Compression Socks Help With Foot Pain

Use Custom Made Insoles For Better Fit And Comfort

Get custom comfort thats made just for your feet with FitMyFoot Custom Insoles and Sandals to protect your feet from blisters and calluses. No two feet are the sameeven people with the same foot size are not exactly the same, and even your left and right feet are not exactly the same. Thats why you need custom designed insoles and sandals to help protect your feet and stay comfortable longer. You can rely on our scientifically-proven, comfortable, and affordable custom insoles that cost hundreds less than medical-grade orthotics by visiting Get Custom Made Insoles and Sandals.

You Are Using The Wrong Shoes

When I was a kid, I remember using a pair of indoor football shoes to walk around everywhere. But, unfortunately, they caused too many blisters, and do you know why? Because indoor football shoes were not made for walking.

The advice wear the right shoes for the right occasions is something you should consider.

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What Happens When Shoes Rub Against Your Ankles

When your leather shoes or any kind of shoes are rubbing against the back of your ankle, small cuts are opened on your skin. Bacteria and fungus, which may be found in all of us, can enter these wounds and cause an infection.

Let us share some more problems that occur when you do not stop shoes rubbing your ankles and heels.

Protect Your Heels Use A Heel Cream Stick

How to STOP Shoes from Rubbing the Back of the Heel & Ankle!

Sometimes you need to think a little bit differently to protect the back of the ankle. Whilst blister plasters and moleskin often help after the fact what can you do to stop shoes rubbing your ankle in the first place?

One of the simplest ways is by using a heel cream stick which can simply be rubbed onto your heel to prevent friction which can cause irritation.

Heel stick creams are great because they are very portable, usually fitting easily into a pocket or a bag that can be carried around with you. The sticks work a little bit like lipstick. The cream is usually relatively solid in a stick shape but when you rub it onto your heel and ankle it softens up and glides onto your skin.

Usually, you will need to top up the cream every few hours or so if you are walking around to help stop shoes from rubbing. As the stick balm gets used up there is usually a device you can twist to raise the next section of balm up ready for use.

This is a really simple idea and particularly great for people who wear leather sandals that rub in the summer.

Dr. Scholls Blister Defense Anti-Friction Stick is a good product to start with.

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Why Do Shoes Rub The Back Of Your Ankle

Shoes rub the back of your ankle if your shoe has a stiff back. Its because the majority of its support comes from a rigid structure that may not be flexible enough to allow for maximum movement. This can lead to rubbing and other discomforts as you walk. The worst is causing painful blisters at the back of your ankle.

Few reasons might be due to

  • Your shoes are new and need breaking in to conform to your foot.
  • The shoes design does not match your foot.
  • Low-quality rubber soles dont provide enough cushions, which forces your foot to bear too much pressure.
  • Also, tight laces squeeze your foot and leave a mark on the soft tissue behind your heel bone.

Yes, its not always your fault that you chose the wrong size and style. It could even be a factory defect or a manufacturers glitch too.

Seek Advice Of A Podiatrist In Case Of A Bone Spur

In some cases, individuals may exhibit a bone spur in the back of the ankle or heel that can enlarge the area and lead to the footwear and the foot pressing against each other. In this instance, modifying footwear choices may not be helpful enough. These individuals may need to seek the advice of a podiatrist to achieve the desired results.

Anne Sharkey, D.P.M., FACFAS


Shoes rub at the back of the ankle for two reasons: 1) a problem with the shoe or 2) a problem with the heel. Shoe problems that can cause excess rubbing result from improper sizing or poor shoe construction. Both shoes that are are too small and shoes that are too big can cause rubbing.

Shoes constructed with stiff material or a heel counter that is too rigid will also cause irritation. Problems such as Achilles tendonitis or heel spur can cause swelling and prominence at the back of the heel which causes rubbing and discomfort as well.

If you are facing a raw, bleeding, blistered or painful heel as a result, here are some solutions:

  • Take a break from shoes that are rubbing the area to allow the skin to heal.
  • Add an insole to your shoe which will slightly elevate your heel to reduce rubbing at the area that is sore.
  • Cushion the back of the shoe with moleskin or gel liners.
  • Wear two pairs of socks to reduce friction and rubbing at the skin interface.
  • Visit a specialty shoe store for sizing.
  • A cobbler can manipulate shoes to stretch rigid heel counters and reduce pressure.

Edgard Nau, D.P.M.

Also Check: Palm Beach Foot And Ankle

Test Your Ankle Dorsiflexion

Therefore, if someone is dealing with blisters on the back of their ankle from excessive shoe rub, in addition to searching for a less rigid shoe that cups their heel more appropriately, they should test their ankle dorsiflexion.

This can be done with the individual standing, by having them face a wall with their toes a hand width away from the wall. In this test they bend their knees toward the wall, trying to touch them against the wall.

If they can accomplish this with their feet flat on the ground, they have adequate ankle dorsiflexion and likely uncompensated ankle rocker during gait.

If they cant touch their knees against the wall without lifting their heels, they should look to increase their ankle dorsiflexion, as this can greatly improve ankle rocker and decrease the rubbing of their shoe on the back of their ankle.

Increasing ankle dorsiflexion can be accomplished through a variety of mechanisms. If they feel tightness on the back of their ankle and calf during the aforementioned test, calf stretching with the knees both straight and bent can improve the length of soft tissues on the back of the ankle.

If they feel pinching on the front of their ankle, joint mobilizations targeted toward improving ankle dorsiflexion can be beneficial and should be applied by a healthcare professional trained in manual therapy.

Michael Fishkin, C.Ped.

Certified Pedorthist, Northern Illinois Foot & Ankle Specialists

What Is Achilles Tendonitis

How To Stop Shoes From Rubbing The Back Of Your Ankle Guide From 2021

A new pair of shoes or sneakers can cause discomfort and pain after youve been walking in them for a while. This is especially true for shoes that dont fit properly. Shoe rubs are a nightmare for nearly every runner and hiker. It can lead to Achilles tendonitis sometimes.

An Achilles injury causes pain, tenderness, and inflammation of the Achilles tendon. Its located in the lower leg and connects the two major muscles in the back of the leg to the heel.

That area is responsible for giving power to the legs, allowing us to do a variety of physical activities like walking, running, and jumping. Now that you know what this injury is, you might be wondering how to stop your shoes from rubbing Achilles.

Recommended Reading: The Foot And Ankle Store

Wrap With Double Socks

In case there is still some space between your ankles and the back of your shoes, then you might end up with blisters. Indeed, the reason behind this is continuous rubbing and friction.

Double up or wrap the layers of wool socks. It will efficiently save your day. Make sure to choose the thick layered socks to cover up that area with a free hand throughout the day.

Shoes Hurt Achilles Tendon Wear The Correct Socks

If you want to learn how to stop shoes rubbing the back of your ankle then wear the correct socks. Wearing the right socks can really help the problem of a sore ankle because they can be used as an anti-friction device.

Start to experiment with the thickness of socks you are wearing to see what gives the best results. Thick socks for example may be perfect at helping to cushion your ankle from pressure or rubbing. Thinner socks can also work especially is they are moisture-wicking as they help keep your feet dry. When your feet are sweaty that can make the problems with the shoe rub worse.

Another trick is to try and wear either double layer socks or wear two pairs together. This is a regular trick that is used by long-distance runners. The double layer of sock material helps to reduce the friction further keeping your feet pain free.

Read Also: Women’s Lace Up Ankle Boots

Ankle Pain From Rubbing Shoes

Generally, the shoes rub the heels and back of your ankles due to friction. The continual shoe rubbing against the rear of your ankle may be excruciating. The easiest method to avoid this is to master how to stop shoes rubbing the back of your ankle.

Many of us have a number of pairs of shoes that we adore and wear on a regular basis. However, the ankle begins to ache from time to time as they rub against one another. When your shoes grind against the back of your heels, friction is generated. Small cracks in the skin may develop into blisters and infection if left untreated.

You can avoid your shoes from rubbing your ankle by learning a few techniques that you may put into use and resolve this issue. Are you ready to learn how to stop shoes from rubbing the back of your ankle? Then, lets get started.

First, let us understand in detail what happens when shoes rub the back of your ankles.

How Will Skinnys Solve For Vans Heel

Back of the heel pain (Bone, Tendon & Bursa)

Rather than trying to make your shoes adapt to fit your unique feet , or trying to toughen your feet by building up callouses through pain, Skinnys use targeted heel-wall padding to help your feet adapt to the shoes, while wrapping them in cushioned comfort.

Unlike virtually every other no-show sockwhich are inexplicably paper thinSkinnys focus padded attention straight to your heel walls to make your foot the shape that Vans “expect”.

And… they’re some of the lowest-cut no-shows on the market for maximum invisibility. We promise they won’t show in your Vans… even a little bit.

  • 3x-thick heel cups, padded with terry cloth
  • 2x-poured silicone grip that wraps all the way around the heel cup to ensure a snug fit even on the sides of the heel
  • Super-low cut to stay hidden in most slip-on walking shoes.
  • Available for women and men in various sizes

Beware: All “padded socks” are not the same

Other liners marketed as “thick” or “padded” are most often unpadded in the heel counters with little silicone to grip.

Recommended Reading: Swollen Feet And Ankles Diabetes

Tricks To Stop Shoes From Rubbing The Back Of Your Ankle

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 its happening to you right now, we sympathize. Theres 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:

The Shoes Fit Improperly:

This is the number one reason for shoes rubbing against the Achilles. When shoes dont fit properly, they can cause blisters and irritation to this sensitive area. To prevent this, its important to get fitted for new shoes by a professional at a store. Make sure you try on both the right and left shoes to get an accurate fit.

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During The Shoe Buying Stage

When youre shopping for that new pair of shoes:

  • Make sure the socks youre wearing when trying on your shoes are similar to what youll be wearing daily. Many people make the mistake of quickly ducking in to try on shoes wearing stockings, only to wear much thicker cotton socks when wearing their shoes, reducing the available space, adding 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 theyre not too tight. Our feet swell by up to half a size during the day, which means shoes that fit perfectly in the morning might not fit so well in the afternoon. Avoid shoes that are too loose these are also a source of rubbing
  • Know which foot is longer. Most people have one foot that is slightly larger than the other, but tend to measure only one foot for accurate size, presuming that if its a great fit on one, its a great fit on the other. Always make sure your shoes fit your longest foot, or that foot will be prone to rubbing at the back of the heel

How To Treat Blisters On The Back Of The Foot & Blisters On Heels From Shoes

How To Stop Sneakers Rubbing The Back Of Your Heel

If there is a raw blister or damage to the back of your heel, the back of your Achilles tendon, or the back of your ankle, it does need proper treatment.

A blister does need to be monitored for signs of irritation.

Signs of infection would include:

  • Redness surrounding the back of the heel blister.
  • Increasing pain and itching to the back of the heel.
  • Increased thick drainage.
  • Pain out of proportion.

If there is a concern for infection, contact your podiatrist immediately to ensure there are no worsening complications or the possible need for an antibiotic.

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