How to Stop Shoes from Rubbing the Back of Your Ankle? The Problem Now Can be Solved

Shoes attract more attention in modern society for their convenience and fashion. Without a doubt, shoes are essential to our daily lives, though sometimes, they hurt our ankles because of rubbing. Some reasons shoes rub and hurt your Achilles include faults from the manufacturer and biological processes.

The bad news is that any shoes can cause these foot problems. Knowing how to stop shoes from rubbing the back of your ankle seems impossible.

Why don’t we wear thin socks? The ankle still hurts. How about putting a piece of tape on the back of the shoes? It peels off right away. Believe me, the harder we try, the worse it is. These normal tips for wearing shoes don’t quite work.

But no worries! This article is here to help you out of this inconvenience. Just by some small but powerful tips, your shoes will probably stop hurting the back of your ankle. You can choose one or combine all the pieces of advice below for the best effect.


Before using these tips for your shoes, make sure that you are clear with the shortlist below:

  • Know your foot size and shoe size: Are you sure that you know your accurate size? If not, prepare a tape line to help. The best foot size is measured from your heel to the top of your longest toe.

Top Tip: If your foot size is between two other shoe size choices, for example, 5.5 and 6, choose the larger one to prevent suffering from tight shoes.

  • Prepare a hairdryer: This is one of our most crucial tools. We all usually have an available hairdryer at home. Just use it!
  • Buy talcum powder: It seems useless, but you will be surprised to know how it works.

All we need is a few applications that are simple and easy to prepare at a reasonable cost, and now, you are ready to do the next step!

What Happens When Shoes Rub Your Ankles

Friction blisters are mollusks of tissues formed by exposing an area to continuous pressure or friction. Usually, they drain themselves, but when your shoes rub in one spot each time, they can develop into a blister. Wearing shoes that rub or scrape the affected region can cause severe pain.

Achilles tendonitis normally results from overexertion of the Achilles tendon. Bursitis is another inflammation condition that may affect the surrounding tissue of your ankle. To avoid such a case, you should have correct footwear that fits and provides adequate support for your ankle.

Listen to your feet again! Just check them out to be sure the shoes fit to the longer foot. You don’t want to hear them cry!

How to Stop Shoes From Rubbing the Back of Your Ankle

1. During the Shopping Stage

Most of us buy the shoes we like without thinking. If the shoes hurt the back of our ankle, we look for ways to handle it or just give up. However, it is better to change our habits from the early stage of buying shoes.

When you are out shopping for shoes, make sure that the socks you have on are the ones you wear daily. You do not want to buy a pair of shoes and find out later that it does not match your favorite pair of socks at home.

Top tip: When you want to buy a perfect pair of shoes, remember to try them on later in the day. Do you know our feet are different between the morning and the late afternoon? To be sure that they fit perfectly, try the shoes later in the day.

Besides time in the day, your left and right foot are different. Do not assume that because one foot fits, the other will also be comfortable.

2. Wear Thick Socks

Try to wear thick socks – the type you use in the winter for running shoes. For high heels, you can use two or three regular socks.

Some people don’t like wearing thick ones because they are hot and uncomfortable, but they are effective to prevent shoes from cutting your ankle.

You can layer up your socks and try a size up when you layer them. This hack will help you use your available ones instead of buying new socks – a tip to save you money!

3. Use Good Insoles

Insoles are often ignored. But they can do you wonders if you know how to make them fit your feet.

Top tip! Something only a few people know is: when you control the height and shape of the insoles, your heel can be a stopper for shoes rubbing against your ankle.

This tip can be for all of your shoes if it rubs. There are many comfortable insoles available in the market; just pick the one that suits you best. It may move less when you walk around if it is well-designed.

4. Stretching the Shoes Using Heat

You might think of stretching the back of your shoes to minimize the painful rubbing on your ankle. It may work better on leather than other materials like canvas or textiles. You can choose to do it yourself at home or go to the bootmaker or shoe repair store for more professional work.

Follow these steps to stretch your shoes at home:

Step 1: Use the hairdryer to heat the back of your shoes: Spend five minutes to heat, focusing on the back and two sides. Carefully check how your shoes are affected by the heat to be sure the material is fine for that.

Step 2: Wait for the shoes to cool, then try them on. After five minutes, your shoes should be ready to be tested. You can feel it’s better for your ankle now that the back of your shoes is stretched.

Step 3: Repeat the procedure until your shoes are better. If your shoes are not comfortable as you want, do the entire process again. You can spend more time on heating to make it faster.

Top Tip: This works best with leather shoes.

This tip might take you a while since most shoes could not stretch from the first time. Combine this with walking more with the new shoes to speed up the process to comfort.

5. Reduce the Excess Moisture in Your Shoes

Wet shoes are the reason for rubbing and blisters. Moisture can soften the skin, then damage the outer layers.

Wearing water-resistant shoes helps to keep moisture out and limit sweating. Do not forget that anyone can suffer from sweating as we’re living in a global warming climate.

Top tip: Try to use talcum powder to keep the inside of your shoes dry, as well as stop your feet from sweating. Also, consider changing the type of your socks to other materials that breathe better.


Many people wear shoes every day but sometimes, shoes can lead to significant inconvenience by rubbing the back of the ankle. Now, you know how to stop shoes from rubbing the back of your ankle. Finally, you can enjoy walking without feeling tired of dealing with your new shoes.

Remember that buying a fit and comfortable pair of shoes is the best way to avoid shoes hurting the back of your ankle. If you follow your heart for unsuitable shoes, check our tips to fix up your companion.

You might use cotton pads or a band-aid for a temporary treatment to stop running shoes from rubbing the back of your ankle. It is alright for a day or week, but the goal should be comfort in the long term. Hopefully, our tips on how to stop shoes rubbing the back of your ankle can help you in daily life. Like and share if you find this article helpful.

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