There are seven easy ways to prevent your shoes from digging into your heels. If you don’t know how to stop rubbing your heels in the following, I explain some ways: Now that summer has here, we are replacing our slacks with shorts, our boots with sandals, our hot coffee with cold brew, and our heaters with air conditioners. As we transition to warmer weather and more outside activities, I'm not looking forward to the risk of acquiring unpleasant heel blisters from wearing more low-cut athletic and casual shoes. When you feel friction on the back of your foot, you believe it will go away if you ignore it. However, the discomfort and burning persist, leaving you with a painful blister that burns every time you put on socks and shoes. Then why does this occur? Due to friction between the lining of shoes and the skin on the Achilles and ankle, shoes rub the heels and ankles. Walking creates friction, which is amplified by factors such as sock type and thickness, shoe topline form, shoe lining material, and shoe tightness. But how do we resolve this issue? This blog outlines a few simple ways to avoid your shoes from rubbing your heels, so you can enjoy a blister-free summer and let your feet fly in the heat! Wear socks that are taller than your footwear. When we suffer blisters on the backs of our feet and Achilles, we typically blame improperly fitting or harsh footwear. However, wearing the incorrect length sock will frequently expose more flesh to the friction caused by walking, resulting in pain and blisters. However, what length should the socks be? Before we provide our tips, let's briefly review shoe anatomy: The Quarter is the entire upper piece of a shoe that covers the sides and back of the shoe. 
The Topline/Collar - the top edge of the sides and back of the quarter; in athletic shoes, the topline is commonly cushioned and referred to as the collar. To avoid exposing the skin on the back of your heels to friction, you should wear socks that stretch at least to the topline or collar of your shoe, if not higher.
- WEAR SOCKS THAT PROTECT YOUR HEELS
If the height of your socks isn't reducing chafing on your heels, you may need to switch to socks made of a thicker, higher-quality fabric (if you're having difficulties choosing the right fabric, see our earlier article on sock materials). The moments when the backs of my ankles hurt the most were when I wore thin dress socks with stiff dress shoes to weddings and other formal events. The greater the thickness of the cloth between your shoes and skin, the less impact you will feel when walking due to friction. You should seek out socks with additional cushioning and arch support to stabilize your foot and reduce movement that causes friction within your shoes. Alternately, you can double the socks you are currently wearing to enhance the fabric thickness, or you can wear thin foot liners under your socks.
- ENSURE YOUR SHOES AND SOCKS FIT PROPERLY
Our recommendations on selecting the ideal sock height and thickness to avoid your shoes from rubbing your feet only apply if your socks and shoes are the correct size. This is especially true if, like me, you have XL or XXL feet. Improperly sized socks might slip down or stretch too thin throughout the day, increasing the likelihood of discomfort, burning, and blisters on the heel due to friction. Ensure that the socks you select are intended for your particular shoe size. In most circumstances, socks that are labeled "one size fits all" do not fit everyone. The same rationale applies to your footwear; you should avoid wearing shoes that are excessively tight and press the fabric of your socks and shoes against your skin. 
Similarly, do not wear shoes that are excessively large, which, in addition to being difficult to walk in, can cause additional friction due to all the movement that occurs while walking. In order to better understand how the shoes will move with or against your feet, you should, if possible, try them on (while wearing the appropriate socks, or bring different pairs of socks to try on with the shoes) before you purchase them.
- Employ KINESIOLOGY TAPE, HEEL PROTECTION INSERTS, or MOLESKIN
In addition to adjusting your socks and shoes, a number of solutions are available to prevent your shoes from rubbing against the back of your heel: Kinesiology tape - adhesive tape you apply to your muscles (in this case, the achilles and calf) that moves with the muscles to allow for full range of motion; while they are easy to use, the adhesive must be strong to stay on all day, and you're out of luck if you don't have enough tape at the end of the roll. Heel inserts - gel or silicone pads implanted in the back of the shoe to provide a barrier between the heel and the shoe; if not properly sized to the foot, they can move about and cause friction just as easily, and are not as secure as other solutions. Moleskin - sticky padded tape that combines properties of kinesiology tape and heel inserts to avoid blisters; these must still have a strong adhesive to stay on all day. As temporary treatments, these products can help avoid friction, chafing, and blisters. However, if it's a really hot day, if you have excessively sweaty feet, or if you don't choose the correct size for these products, they can be just as ineffective as lousy shoes and socks at reducing heel pain.
- Use insoles for a more snug fit and reduced friction
Your feet will be susceptible to excessive movement within your shoes if the insoles inside your shoes do not adequately support them. While orthotic insoles are typically used to alleviate posture, alignment, and arch support issues in the foot, they can also provide a more secure fit for your feet within your shoes, resulting in reduced friction that can cause blisters. 
While you may purchase decent insoles off the shelf, you can also have a set of high-quality insoles made just for your foot. However, molding new insoles for your feet can be an expensive operation, so you must evaluate if this step is worthwhile if you could benefit from the additional support insoles offer. Attempt an anti-blister heel balm. Many companies in the skin care industry offer anti-chafing balm, not only for the heel but also for other body regions that are susceptible to heavy fabric rubbing. Similar to a roll-on or stick deodorant, you apply them on your heels; they provide lubrication and act as an additional barrier for your skin to prevent friction. Typically, these balms cannot be used in conjunction with other products, notably adhesive ones that will not adhere to areas treated with friction-reducing balm. Additionally, everyday use of these balms requires a big quantity, as they are intended to be reapplied multiple times throughout the day. This can get costly, particularly if you also use non-adhesive goods such foot insoles.
- Use the well-known soap trick.
There is material available online that suggests rubbing a bar of soap on the inside of your shoes in the exact locations where they pinch and cause chafing and friction. This allegedly softens the area in order to resolve or alleviate the issue. However, this can be messy for more fashionable footwear. In addition, Tall Order has not investigated these claims, therefore we cannot comment on the efficacy of this remedy. 
- Apply antiperspirant or baby powder to your feet.
If your feet perspire excessively, the moisture you create will certainly increase the symptoms of your shoes pushing against your heels. Greater moisture implies more friction. To prevent blisters, it is sense to try a product designed to absorb and minimize moisture. Several businesses formulate powders and antiperspirants for use on the feet, and these products are commonly available at drugstores. Be cautious when applying these items, as excessive use can result in a mess. (If you suffer from sweaty feet, please refer to our prior article on selecting moisture-wicking socks.)