Shoe Rubbing Ankle Bone – Solution

(Last Updated On: May 11, 2021)



Have you ever worn the ideal pair of shoes for a day to end up with a red, raw Ankle? If this has happened to you, you will believe that nothing you do can help. Bandages that adhere to the skin never seem to remain in place. Even if you wear socks, the shoes can continue to rub. Here are a few tips to keep your shoes from rubbing against the back of your ankle. Please keep in mind that different pairs of shoes can require a different technique. When it comes to preventing your shoes from scratching your ankle, there is no one-size-fits-all solution. It can be uncomfortable and even painful when shoes rub against the ankle bone. Blisters, corns, and calluses can develop on the feet or ankle bone due to friction, according to It is particularly true when breaking in a new pair of shoes or if the same area of your foot rubs daily. It usually happens just around or below the ankle bone.

What Happens When Shoes Rub Your Ankles?

What Happens When Shoes Rub Your Ankles

Shoes with rigid backs aren’t always the most comfortable. It’s possible that a portion of the shoe isn’t flexible enough to accommodate your movement. As a result, your feet and ankles rub against the shoe as you walk. This movement has the potential to cause a variety of foot issues.

  • Friction Blisters

They are soft skin bubbles that develop when an area subjected to constant pressure or chafing. Blisters of this kind are standard on the feet. However, they can happen anywhere, including the toes and heels of ill-fitting shoes. A friction blister’s outermost layer collects transparent fluid. When you hit a blister, it can hurt. However, it usually drains on its own. You can grow a chronic blister if your shoes continue to rub the same spot. The blister can harden into a callus over time.

  • Ankle Tendonitis

It occurs when the tendon is overworked. The Ankle tendon runs down the back of the leg, connecting the calf muscles to the heel bone. Tightness and discomfort in the back of the ankle will occur when the tissue becomes inflamed. Ankle tendonitis is not caused by wearing shoes that rub the ankles. However, it won’t feel good if your footwear is too tight in that region. To prevent this condition, you should wear shoes that fit correctly and provide sufficient ankle support.

  • Ankle Bursitis

Ankle bursitis is another inflammatory condition that affects the tissue in the back of the ankle. Overuse is a factor once again. It is, however, not the same as Ankle tendonitis. When the bursa, a small pocket of fluid that lies between the bone and the tendon, gets inflamed, it causes bursitis. It can be excruciatingly painful to wear shoes that rub the area.

Protecting Your Skin When Shoes Rubbing Ankle

Protecting Your Skin When Shoes Rubbing Ankle

When you have a sore spot or blister, you won’t comfortably wear your shoes until it heals. As a result, you should take precautions to protect the skin before it gets injured.

  • If your shoes’ heels are tight or rigid, try applying moleskin to them before putting on your shoes for the day. Moleskin is a tough cloth with a sticky side on one side. You can cut it down to the exact size you require. As a result, your shoes will rub against the lining rather than your skin, avoiding blisters and sores.
  • Instead of sticking the moleskin to your heel, you might try attaching it to the shoe. Grab your moleskin, a shoe, and a pen or pencil to get started. Within the shoe, place a large piece of moleskin. Next, make a map of the region you’ll need to protect.
  • After that, cut the moleskin into the desired form. You’d rather cut the moleskin a little bigger than you need it than too small. If you don’t get it right the first time, you can always fix it or cut a new piece.
  • To remove dust or dirt, wipe the interior of the shoe with a dry towel. A clean shoe can stick to the moleskin better than a dirty one. Next, remove the backing from the moleskin. Fix it to the bottom of your foot after that.
  • It’s possible that you won’t need to use the moleskin indefinitely. Your shoes can finally break to the point that they no longer rub against your heel.
  • Use an Anti-Friction Balm

You will find lubricant-coated balms and sticks that shield your heels from friction. Ingredients that provide a buffer between the shoe and the heel commonly use in these items.

Some are made to prevent chafing on any part of the body. Others are designed to be worn on the feet. A specific anti-friction balm would likely perform better than a general anti-friction balm. However, if your shoes are too tight or shift about as you walk, the balm will rub off, requiring you to reapply regularly. You can use a balm on your skin and a moleskin barrier on your shoe to protect your feet. If you have the cream on, don’t try to add moleskin to your heel. Adhesives will does not adhere to your skin if you have lotions or other similar items on them.

  • Wear Deodorant

You can apply deodorant to your armpits daily, but did you know that it can also help prevent blisters? One way to avoid unnecessary pressure and irritation is to keep your feet dry. If you don’t have any anti-friction balm on hand, try rubbing deodorant on the backs of your ankles before putting on your shoes. It’s possible that you’ll have to try a few different items before finding one that works.

  • Heel Bandages

Bandages made for this purpose are available from companies, including Band-Aid. If your shoes are rigid and rub against your skin, the cushioning on heel bandages provides some relief. They’re also water-resistant, so they’ll stay put on sweaty feet. If you do use a heel bandage, you may want to cover it with a pair of thin socks. It will keep the tip of the application from rubbing on the shoe’s bottom and falling off.

Making Sure That Your Shoes Fit

Making Sure That Your Shoes Fit

Ill-fitting shoes easily cause blisters. Your feet are less likely to move about if your shoes are too close. As a result, friction will reduce. On the other hand, Snug shoes will dig into your toes, leaving indentations that eventually split the skin. You don’t want your shoes to be too loose, on the other side. When you walk, your heel will inevitably brush against your skin when it pops in and out of your foot. Even the tiniest movement can trigger irritation.

`You can adjust the fit of your shoes in several ways. In several cases, the first step is to add insoles. Your foot will be raised slightly by the insoles. You could have shifted your foot so that the shoe no longer rubs the same portion of your heel as it did previously.

  • If you already have a blister or sore spot, this can provide some relief. It can also improve the fit of your shoes, reducing friction on the road.
  • Insoles for some styles of shoes, such as heels, can be challenging to come by. On the other hand, manufacturers make a variety of items to customize the fit of your boots.
  • Toe pads may be added to the front of the foot, resulting in a better fit in the back. It’s less likely for the foot to wander around when it’s safe in the shoe.
  • Heel pads are another excellent way to add cushioning to the back of your foot. They can make you feel as though you’re walking on pillows rather than being rubbed by sandpaper with each move.
  • Consultation with a specialist is the easiest way to find shoes that suit well. Fittings are available at several shoe shops. The employees there will weigh your feet to determine what styles and sizes of shoes are appropriate for you.
  • Walk around in your shoes while you’re trying them on. Examine the gait and the fit with a specialist. Someone qualified to assess a proper fit will be able to point out possible issues, so you don’t get any unpleasant surprises when you get your shoes home.

How To Prevent & Treat Shoe Bites?

A shoe bite is a sore spot on your foot caused by pressure from your shoe rubbing against it. Continue reading to learn how to avoid and treat shoe bites on your feet and how to repair shoes that are causing the problem. The most straightforward way to avoid shoe bites is to buy shoes that fit correctly. If your shoes are causing you to get shoe bites, you should consider not wearing them. However, if you have a favorite pair of shoes causing you to get shoe bites, here are some remedies that can help.

  • Reduce The Friction

The first step is to lessen the friction that exists between your feet and your shoes. Try the following hacks:

  • Should wear socks between your foot and the shoe, they will serve as a cushion.
  • Should wear toe caps or toe protectors, they can protect toes from friction by cushioning them from the shoe.
  • Insert insoles or shoe pads, these will aid in the prevention of abrasion in places like your feet.
  • Tape the area with paper tape, found paper tape to be a successful blister prevention measure by ultra-marathon runners in a 2016 survey. Over the blistered or sore region, add a smooth, single layer of mildly adhesive paper tape, also known as surgical tape.
  • Make Your Shoes More Comfortable

The second step is to try to improve the comfort of your shoes. Since your shoes are fresh, they could be causing your foot pain. Also, some boots need a few wears to break in and lose their stiffness. Here are several suggestions for breaking in new shoes and getting them more comfortable based on anecdotal arguments (not supported by science):

  • Stretch them overnight, gently pull the issue shoes with a wooden or plastic shoe shaper can find shoe shapers on the internet. It should be oiled. Massage oil into the edges of leather shoes that damage your feet, such as neat’s-foot oil, mink oil, coconut oil, or olive oil. The shoes should be smoother and less abrasive after a few days. Try using a leather conditioner instead of oil if you’re worried about the impact of such oils on the shoe’s color or longevity.
  • Should mould them for strappy sandals, this approach works well. Soak your feet in a bucket of water while wearing your sandals. Towel them off, but leave them damp, and walk around in them for a few hours. You may want to test a small area with water before completely submerging the sandals.
  • Warm them up a little Pair your shoes with thick socks. Then, for about 30 seconds, use your hairdryer to heat the tight spots. While the shoe material is still warm and flexible, go for a walk. Remove your socks and try them on until you think they’re ready.

How To Treat Shoe Bites?

How To Treat Shoe Bites

  • Don’t Wear Shoes That Rub

Should mould them. For strappy sandals, this approach works well. Soak your feet in a bucket of water while wearing your sandals. Towel them off, but leave them damp, and walk around in them for a few hours. You may want to test a small area with water before completely submerging the sandals.

  • Home Remedies For Relief And Healing

The following are some home remedies for a blister or sore spot caused by a shoe bite:

Apply a dab of honey to the affected region. Honey has antiviral and anti-inflammatory properties, according to a 2017 study trusted Source.

  • Aloe Vera Gel

Apply aloe vera gel to the affected region. Aloe has soothing and anti-inflammatory properties, according to a 2008 study trusted Source.

  • Petroleum Jelly

Apply petroleum jelly to the infected area gently. Petroleum jelly has barrier repair and maintenance properties, according to a 2016 study trusted Source.


Hopefully, you’ve mastered the art of protecting the backs of your ankles from uncomfortable shoes. Remember, if you want to prevent this dilemma in the future, make sure you get shoes that fit and feel good before you buy them. If they don’t feel right in the shop, don’t buy them. Sending back unpleasant online transactions for anything less bothersome is a good idea. We hope you found this helpful guide, and please forward it to friends and family who could benefit.



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