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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.

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