How to Stop Shoes Rubbing the Back of Your Heel

Quick answer: Stop Shoes Rubbing Back Heel is a common foot/ankle topic that affects many patients. The 2026 evidence-based approach combines proper diagnosis, conservative-first treatment, and escalation only when needed. We treat this regularly at our Howell and Bloomfield Township practices. Call (810) 206-1402.

Why Do Shoes Rub the Back of the Heel?

That painful rubbing at the back of your heel isn’t just annoying — it can quickly turn into a blister, an ulcer, or an Achilles tendon irritation that sidelines you for weeks. In our clinic, we see this complaint most often with new shoes, shoes with a stiff heel counter, and in patients with a prominent heel bone (Haglund’s deformity). Understanding the specific cause helps you fix it permanently rather than just managing the symptoms.

The back of the heel is uniquely vulnerable because it has little subcutaneous fat cushioning, the skin is under constant friction during walking, and the Achilles tendon insertion is just beneath the surface. Repeated trauma here causes predictable progression: blister → callus → bursitis → insertional Achilles tendinitis.

7 Ways to Stop Shoes Rubbing the Back of Your Heel

1. Break in shoes gradually. New leather and synthetic shoes have stiff heel counters that soften with wear. Wear new shoes for 1–2 hours daily, increasing slowly. Wear thick socks during break-in to reduce friction. 2. Use heel grip pads. Self-adhesive foam or silicone heel pads attach inside the shoe and cushion the exact contact point. They also prevent the foot from sliding up in the shoe, which is often the real cause of rubbing. 3. Try the heel-lock lacing technique. Create a loop with the top two lace holes and thread through to create a “lock” that prevents heel slippage inside the shoe. This dramatically reduces up-and-down movement.

4. Apply moleskin or blister prevention stick directly to the skin before wearing. This creates a protective layer that reduces friction. 5. Choose shoes with softer heel counters. Athletic shoes with padded collars and mesh-backed heels are gentler than hard leather-backed shoes. When buying, press the back of the shoe — it should give slightly. 6. Consider half-size up. Heel rubbing often results from shoes that are too short, causing the heel to ride up. A half-size larger with a thicker insole often solves the problem. 7. Address Haglund’s deformity. If you have a prominent bony bump on the back of the heel that causes rubbing regardless of the shoe, conservative treatment with heel lifts, padding, and sometimes corticosteroid injection may help. Surgical removal of the prominence is available for refractory cases.

When Heel Rubbing Causes Serious Problems

Most rubbing is a nuisance, but it can escalate. Bursitis (retrocalcaneal bursa swelling between the Achilles tendon and heel bone) presents as a soft, compressible lump at the back of the heel, painful with pressure and after activity. Insertional Achilles tendinitis produces pain specifically at the heel-Achilles junction, worse in the morning and after activity. Both conditions require professional evaluation if they don’t improve with shoe modifications within 2–3 weeks.

Haglund’s Deformity: The “Pump Bump”

A Haglund’s deformity is a bony enlargement at the upper-back portion of the heel bone (calcaneus). It’s called a “pump bump” because it was historically associated with women wearing rigid pump heels. But we see it in men and women across all footwear types. The bony prominence causes chronic friction and is the most common anatomical reason why shoes consistently rub the same spot regardless of style. An X-ray confirms the diagnosis. Conservative treatment (heel lifts to tilt the heel bone away from the shoe, cushioning, physical therapy) works well for most patients.

Frequently Asked Questions

Why do my shoes suddenly start rubbing after years of being fine? Shoe materials degrade over time — the heel counter breaks down, losing its shape and starting to wrinkle and rub. Foot size and shape also change slightly with age, weight changes, and pregnancy. A shoe that fit perfectly 2 years ago may no longer fit well today.

Do heel grips really work? Yes, for most cases. Self-adhesive silicone heel grips add cushion AND grip, preventing the foot from sliding up. They work best when the heel counter is soft — they don’t overcome a truly rigid, misfit counter.

Should I stretch out the back of my shoe? A cobbler can stretch leather shoes slightly. Shoe stretcher sprays soften the material at the friction point before normal wear. For athletic shoes with a rigid plastic heel counter, stretching isn’t usually effective — a different shoe model is needed.

The Bottom Line

Shoes rubbing the back of the heel is almost always fixable with heel grip pads, lacing adjustments, or shoe replacement. If a bony Haglund’s deformity is driving the friction, conservative podiatric care is highly effective. Don’t ignore open sores or persistent Achilles-area pain — especially if you have diabetes or poor circulation.

Sources

1. Vaishya R et al. “Haglund’s Syndrome: A Commonly Seen Mysterious Condition.” Cureus. 2016.
2. van Dijk CN et al. “Retrocalcaneal bursitis.” J Bone Joint Surg Am. 2001.
3. Jonsson P et al. “New regimen for eccentric calf-muscle training in patients with chronic insertional Achilles tendinopathy.” Br J Sports Med. 2008.

Frequently Asked Questions

When should I see a podiatrist?

If symptoms persist past 2 weeks, affect your normal activity, or are accompanied by red-flag symptoms (warmth, redness, swelling, inability to bear weight).

What does treatment cost?

Most diagnostic visits and conservative treatments are covered by Medicare and major insurers. Out-of-pocket costs vary by your specific plan.

How quickly can I get an appointment?

Most non-urgent cases see us within 5 business days. Urgent cases (sudden pain, possible fracture) typically same or next business day.

Dr. Tom Biernacki, DPM

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Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.