Shoes Rubbing Heel

Quick answer: Shoes Rubbing Heel affects roughly 1 in 4 adults in our practice. Effective treatment starts with a targeted diagnosis, conservative-first treatment, and escalation only when needed. We treat this regularly at our Howell and Bloomfield Township practices. Call (810) 206-1402.

✅ Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

Are Your Shoes Rubbing the Heel or Back of the Ankle [Best Treatment]

Are your shoes rubbing the heel or the back of your ankle?  We show you the #1 home remedies and best treatment for your back of the heel pain! Are Your Shoes Rubbing the Heel or Back of the Ankle [Best Treatment] Overview:

• Back of the heel pain in back of the heel rubbing is almost always due to your calcaneus.
• This can be a Haglund’s bump deformity.
• He can be insertional Achilles tendinitis pain.
• It can be a back of the heel spur.
• It could also be referred bottom of the heel pain.
• There are some simple proven home remedies and home best treatment options that can make her foot start to feel better!

Symptoms:

The most common symptoms of shoes rubbing the heel or the ankle rubbing the back of the heel is aching in the back of your shoe.

• This can cause numbness burning and tingling.
• This could cause swelling in the back of her heel.
• It can cause swelling in the back of her ankle.
• Swelling in the back of the Achilles tendon.

Causes:

These are the most common causes of back of the ankle rubbing and back of the shoes rubbing inside the shoes.

• This is common for her back to the shoes and back of the boots.

Insertional Achilles tendinitis:

• The most common cause of the back of the heel pain is insertional Achilles tendinitis.
• This is a very Achilles tendon inserts into the back of your calcaneus bone.
• That calf muscle which is also called your gastrocnemius muscle Your Achilles tendon which is the biggest tendon in your body.
• The Achilles tendon then inserts in the back of your calcaneus.
• If this goes on for too long this can lead to what is called a back of the heel spur.
• I back of the heel spur is the formation of bone that attempts to reinforce the insertion of the Achilles tendon.
• Click on the picture and the title and this will help you find the treatment options for insertional Achilles tendinitis pain.

Hagland bump deformity:

• Hagland bump is the thickening of bone in the back of your heel.
• This is increased bone on the back of your calcaneus bone.
• This is also related to retrocalcaneal bursitis and insertional Achilles tendinitis to the back of the heel.
• Hagland bump usually occurs because your heel bone is not only moving up and down with each step, or the heel is twisting out at the same time.
• This Hagland bump is sometimes an increased thickness in the bone, but sometimes it is simply the rubbing and is associated with a high arch or cavus foot type.

Retrocalcaneal bursitis:

• Retrocalcaneal bursitis is the inflammation of the bursa behind the heel.
• A bursa is a fluid-filled sac that prevents rubbing between her skin and the Achilles tendon and even the calcaneus and Achilles tendon.
• If this bursa becomes inflamed or irritated, it can lead to a condition called bursitis.
• Bursitis means that you have inflammation of the bursa.
• Click on the associated picture for the best home treatment and the best home remedies for retrocalcaneal bursitis.

Back of the heel spur:

• Back of the heel spur is also known as a calcaneal spur.
• This spur is actually proven to be as strengthening of the insertion of the Achilles tendon.
• This is extra bone that attempts to strengthen too much stress through the Achilles tendon insertion.
• This occurs when insertional Achilles tendinitis occurs for 2 months.
• This can cause continued pain through the calcaneus and through the back of the heel.
• This can lead to a deep aching throb, that is worse with the 10 steps, or the 10-20 steps first thing in the morning.
• This can cause back to the heel insertional pain.

Blisters on back of heel from new shoes:

• Blisters on the back of the heel from new shoes most frequently occur due to too much tightness, especially from low quality shoes.
• This is less likely to be associated with the above diseases.
• Watch the video above for the best home remedies and the best home treatment options for blisters on the back of the heel from new shoes!

Shoes rubbing back of ankle:

• Do have shoes rubbing the back of your ankle?  This is most likely the Achilles tendon, and this is known as the watershed region of her Achilles tendon.
• This occurs 2-6 cm above the back of the heel.
• This can cause pain above the calcaneus.
• A good way to get rid of this pain is to treat her Achilles tendinitis at the same time as commission point.
• Achilles tendinitis usually occurs not at the heel bone but just above the heel bone.

Shoes rubbing back of heel:

• Do have shoes rubbing the back of your heel?
• This is more likely to be Haglund’s deformity, insertional Achilles tendinitis pain, and back of the heel spur.
• This is causing continued pain through the back of the heel.
• Click on the links to Haglund’s deformity, insertional Achilles tendinitis and back of the heel spur pain to find out how to fix this problem!

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Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Custom 3D Orthotics
• Foot & Ankle Arthritis Treatment

Clinical References

1. Buldt AK, Menz HB. Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature. J Foot Ankle Res. 2018;11:43.
2. Kucuksen S, Karahan AY, Erol K. Haglund syndrome with pump bumps. Med Arch. 2012;66(6):425-427.
3. Frey C, Thompson F, Smith J, Sanders M, Horstman H. American Orthopaedic Foot and Ankle Society women’s shoe survey. Foot Ankle. 1993;14(2):78-81.

In-Office Treatment at Balance Foot & Ankle

If home treatment isn’t providing relief for your foot and ankle conditions, our podiatry team at Balance Foot & Ankle can help with same-day evaluations and advanced in-office care.

More questions patients ask

How do you stop shoes from rubbing your heel?

Stop shoes from rubbing your heel by: using heel grip inserts inside the shoe, applying moleskin or gel heel pads over the pressure point, using heel lock lacing technique (loops through top eyelets), wearing thicker heel socks, choosing shoes with padded heel collars, ensuring proper shoe size (not too large), and breaking in new shoes gradually with short wear periods. Balance Foot & Ankle can advise on the best solution for your specific footwear situation.

Why do shoes always rub my heel?

Shoes rub the heel when they are slightly too large (allowing heel slippage), have rigid or poorly padded heel counters, are new and stiff, or when you have a prominent posterior heel such as a Haglund's bump. Balance Foot & Ankle evaluates persistent heel rubbing to determine whether it is a simple shoe fit issue or an underlying structural problem like Haglund's deformity requiring professional treatment.

What are heel grips and do they work for shoe rubbing?

Heel grips are padded inserts placed inside the heel of the shoe to reduce slippage and provide a softer surface against the back of the heel. They are effective for mild heel rubbing from shoe heel counters and slipping. They add about a quarter-size to the effective shoe fit. Balance Foot & Ankle may recommend heel grips as a first-line measure for shoe heel rubbing alongside other footwear modifications.

Can shoes rubbing my heel cause a bone spur?

Chronic rubbing of a shoe heel counter against the back of the heel bone can contribute to Haglund's deformity over time in susceptible individuals, as the repetitive irritation stimulates bone formation. However, most heel bone spurs (plantar) are related to plantar fascia traction, not shoe friction. Balance Foot & Ankle evaluates heel pain with X-ray to identify the type of any bone spur present and guide appropriate treatment.

How do I break in new shoes that are rubbing my heel?

Break in new shoes gradually: wear them for 1-2 hours the first day and increase wearing time over 1-2 weeks, wear thick socks to reduce friction, use shoe stretch spray on leather heel areas, apply moleskin or blister prevention products proactively, and consider using a shoe stretcher on the heel area. At Balance Foot & Ankle, we advise patients on safe shoe break-in protocols to prevent blisters and heel injury from new footwear.

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