How to Keep Shoes From Rubbing the Heel

by Constance Barker ; Updated September 28, 2017

Loose shoes that constantly rub the backs of heels can hobble the stoutest of feet. The friction from the constant rubbing may result in painful blisters or red and raw skin on your heel. Your shoes may be a size too large or the structure of the shoe can produce the relentless rubbing. Whatever the reason, you need to remedy the situation before allowing your feet to suffer or even tossing the shoes.

Place heel padding into the shoe where it slips on the heel; cut the padding to fit the back of the shoe where it slips. Peel off the backing to reveal the sticky side of the padding, and place the sticky area of the padding on the back inside area of the shoe at the heel and push it onto the surface. Smooth the padding with your fingers to remove any wrinkles.

Apply a bandage or band-aid to the heel of your foot where the shoe rubs. Tape the bandage to the heel with medical tape. When using band-aids, you may need two to cover the entire area.

Wear thicker socks. The extra padding for footwear such as tennis shoes may provide enough cushion to keep the heel from slipping inside the shoe.


  • Avoid purchasing shoes that slip when you try them on. Try on different sizes to get the right fit for your feet.

    If your heel forms a blister from the shoes, do not wear them until the blister heals as it will only aggravate the sore.

    For blisters on the backside of heels, apply a small amount of petroleum jelly on the blister, then place a blister bandage over the top of the sore. If the blister does not break, the fluid should absorb back into the body. If the blister breaks, place antibiotic ointment on the area and cover it with a bandage.

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About the Author

Constance Barker, located in the hills of southern Ohio, is the owner and writer of several financial, credit report and travel websites. She started writing in 1999 for private clients and began creating website content in 2004. She gained expertise in home improvement after she and her husband built their home themselves.