How to Stop Shoes from Rubbing Achilles – 5 Easy Fixes

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Whether you are running, jogging, or just walking around, your shoes rubbing the achilles can be an annoying experience. It can affect your ability to perform an activity or play sport to the best of your enjoyment. That’s why you would want to know how to stop shoes from rubbing the Achilles.

Tip: You can add Achilles pads to your shoes

Wearing a new pair of shoes can result in blisters and Achilles tendon pain. It’s an easy fix for most shoes because you can add a protective pad to where the area is rubbing. Sometimes the backs of old favorite shoes wear down, and you have to add the Achilles pads, too.

Although you are careful when buying new shoes and making sure they fit properly, that can only go so far. You won’t know if it is truly comfortable until after a good hike in the pair. Otherwise, you will have to stop them from rubbing against the back of your ankle bone and heel. Read on to learn ways to alleviate the pain of some of your favorite shoes.

How to Stop Shoes from Rubbing Achilles

What Is Achilles Tendonitis?

A new pair of shoes or sneakers can cause discomfort and pain after you’ve been walking in them for a while. This is especially true for shoes that don’t 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. It’s located in the lower leg and connects the two major muscles in the back of the leg (the gastrocnemius and soleus) 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.

How to Stop Shoes from Rubbing Achilles

Method 1: How to Stop Shoes from Rubbing Achilles with Insoles

Insoles can stop the rear edges of shoes from rubbing tendon areas by providing the right fit. That can also help prevent bruises and blisters.

Tip 1: Use Custom Insoles for Your Shoes

They can help you get the right fit by lifting your feet a bit and lowering the abrasive areas that rub against the back of your heels. Custom insoles can reduce the movement between the shoe and skin by offering a tighter fit.

Tip 2: Choose Padded Insoles

Check the heel area of insoles before buying them. Make sure they are padded if you want your shoes to be comfier and more supportive. A pair of padded insoles can make big shoes fit better, thereby reducing friction between your Achilles and the back of your shoes.

Tip 3: Custom vs. Pre-Made Orthotics

Given the choice, always choose custom insoles over pre-made orthotics. By slipping orthotics into your shoes that don’t fit right, your heels may sit at the top of the shoe back. This will encourage rubbing, which can affect the comfort and function of your feet.

Tip 4: Add Achilles Shields

Achilles shields (a pair of vertical shoe insoles) act as protective layers for the heel back. They can eliminate or reduce friction and thus stop the rubbing of your Achilles.

Method 2: Stop Shoes from Rubbing Achilles by Wrapping Duct Tape around Your Heels

It works similar to a band-aid. After peeling the sticky layer of the duct tape, you need to paste it on the heel back. That will stop shoes from rubbing your Achilles and prevent blisters as well.

Wrapping duct tape around your heels is also an easy way to make shoes last longer. Remember that duct tape is not going to magically fix your heel. It’s just a small band-aid.

Tip 1: Avoid Using Duct Tape if You Have Blisters

While duck tape can help with Achilles tendinitis, it can make blisters more painful on the other hand. That’s why you should not use it if there are fluid-filled blisters on your heels. Otherwise, you will have trouble healing blistered heels.

Tip 2: It’s Great for Physically Active People

If you’re looking for an inexpensive solution that can last when you’re running or hiking, then use duct tape to lessen the rubbing. Duck tape is very popular with athletes and physically active people, thanks to its pain-relieving properties.

Tip 3: Pick the Right Tape

You want duck tape to withstand a lot of wear and tear after putting it around your heel. If you have a small heel, you’ll need a smaller tape roll. It’s important to remember to always keep an extra roll of tape nearby in case you run out.

Tip 4: Apply It Correctly

You can put a piece of tape around the top of your Achilles, connecting to the tape around the bottom of your heel. This will help the tape stay on the heel in case of stiff shoes.

Tip 5: Use Heel Bandages Instead

Heel bandages are a good alternative to duck tape. They come with cushioning that offers relief to sore feet. Choose waterproof ones if you have sweaty feet. Slip thin socks over heel bandages to prevent them from slipping off and keep their edges from reaching the shoe rim.

Method 3: Make Use of Cotton Pads

This is one of the cheapest and easiest ways to prevent or stop shoes from rubbing Achilles. Cotton pads can be found in almost every home, right? This is especially true if there are women in the house.

The method is quite simple. All you need to do is tug 2 or 3 pads in your socks so that they cover your Achilles completely. They are going to stop rubbing by creating a soft barrier between your shoes and Achilles.

Method 4: Stop Rubbing with Double or Thick Socks

A pair of thick socks can make your shoes more comfortable while keeping your Achilles safe. This is a good way to stop your heel skin from rubbing against shoes.

Tip 1: Wear Double Socks

It is a good idea to wear normal or thin nylon socks on the inside and put thicker ones over them. They will stop rubbing by sitting over one another. That will decrease friction on your skin that occurs when your heels slide on the walls of footwear and one sock only.

Tip 2: Select the Right Fit

If you plan to use double socks, wear ankle socks on top for the best results. It is important to pick the right size and fit anyway. This will ensure that the socks are worn properly and help with the rubbing at the same time.

Tip 3: Go for Socks with Natural Padding

Our skin gets more fragile and thinner with age, which is why you should wear socks with generous cushioning. They will replace the natural protection and padding of your heel skin and prevent rubbing. Moreover, this will promote comfort and overall feet health.

Tip 4: Be Mindful of Sock Materials

Choose materials that are capable of drawing moisture away. For example, merino wool is a good choice. On the other hand, cotton traps moisture between sock and skin, which may result in rubbing or blisters.

Method 5: Apply Moleskin to Your Achilles

Using moleskin – a durable cotton fabric with adhesive on its soft side – is another way to safeguard your skin and stop rubbing. That will prevent you from getting blisters and sores too. Simply apply it to the area that rubs against the shoe by following these steps.

Step 1

Get sharp scissors to cut moleskin and water to wash your feet. You will also need a pen to make sure the cut piece has the right shape and size. It’s better to cut off a slightly larger piece that can be adjusted if needed than one that’s too small.

Step 2

Once you’ve dried your feet, cut the moleskin so that it matches the affected area. Then peel off the backing of the moleskin and apply a soft side on your heel.

Step 3

Likewise, you may stick a piece of moleskin to the back of your shoe. Before putting it inside your shoe, remove dust and debris by cleaning it off with a towel. That will make it easier for the moleskin to cling to your shoe.

FAQs About How to Stop Shoes from Rubbing Achilles

Why Do Shoes Rub The Achilles?

Many people wear old sneakers that get small for them as their feet grow over time or purchase a new pair of shoes that are too tight. This causes the Achilles to rub against the inside of the shoe. The problem can also be caused by the ‘wrong’ design of footwear.

Can Vaseline Stop Shoe Rubbing?

Yes, it can, but not always. Try rubbing your stilettos with a foot file once a week. After a bath, consider applying Vaseline. Then put on socks (use the cotton ones) to let it soak in. It can do the trick sometimes.


Shoe rubbing is a common problem that can be a real pain. Luckily, it is a simple problem to fix in many cases. All you need to do is follow our tips on how to stop shoes from rubbing Achilles, and you will prevent a relapse of your injury.

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