How do you keep your feet from sliding in heels?

There is almost nothing worse in a pair of shoes than the feeling of them rubbing against your heel. You know as soon as the rubbing begins that it will end in a painful blister unless you take the shoes off altogether.

How do you keep your feet from sliding in heels?


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But thankfully, there are a variety of ways to stop shoes from rubbing the back of your heel while remaining on the go.

What You Will Need

Protect your heel

When you are in a rush and don’t have time to make the shoes themselves fit better, the best thing you can do is to protect your heel from rubbing.

If you choose to use this method to prevent rubbing, you will need deodorant, duct tape, or Moleskin pads, along with a thick pair of socks.

Work on your shoe

If you have more time to work on your shoes and need a long-term solution – for example, for a pair of shoes you plan to wear frequently – you’ll want to fix the shoes themselves.

In this case, you will need a blow drier, a shoe stretcher, or a pair of insoles.


Protect your heel

In order to protect your heel against rubbing, you simply need to decrease the friction between your heel and the back of your shoe.

If you plan to use deodorant, generously rub stick-on deodorant on your heel to make it more slippery.

To use duct tape or Moleskin, cut out pieces of the material so that it will cover your entire heel and wrap around to either side. It is typically better to leave extra material so that it sticks to your foot better rather than to use too little.

For any of these methods, cover your heel and the padding with a thick sock to further reduce the contact between your heel and the back of the shoe.


Work on your shoe

Increasing the length of your shoe slightly will also serve to decrease the amount that your heel rubs against the back of the shoe.

For sneakers and other shoes made of synthetic materials, you can use a blow drier to heat up the heel of the shoe. Then put on two pairs of thick socks and wear the shoe for about 30 minutes to allow it to mold to your foot.

For leather shoes, and particularly suede leather shoes, you can use a shoe stretcher to stretch the shoe. Turn the stretcher two to three turns past where it is fully expanded in the shoe, then allow it to sit for 24-48 hours.

Placing insoles in your shoes may also help to alleviate the problem, with or without stretching your shoes, since they elevate your foot slightly and provide a cup at the base of your heel.



Shoes that are slightly too tight and rub against the back of your heel can be excruciatingly uncomfortable, but they don’t have to be.

Thankfully, it is easy to learn how to stop shoes from rubbing the back of your heel with a few quick tweaks to your heel or to your shoes.

If you found this article helpful, please share with your friends and let us know in the comments below what solutions worked to prevent your shoes from rubbing!

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