The friction created when a shoe’s rigid heel collar repeatedly slides against the delicate skin of the Achilles tendon area is a common source of discomfort. This constant rubbing quickly leads to painful blisters, abrasions, and skin breakdown. Addressing this issue requires a multi-pronged approach that includes creating physical barriers, adjusting the shoe’s fit, and managing the foot’s environment.
Immediate Fixes: Creating a Protective Barrier
The fastest way to relieve a “hot spot” is to apply a physical shield between the skin and the shoe’s heel counter. Specialized blister patches, such as hydrocolloid dressings, are highly effective because they cushion the area and absorb moisture to promote healing. These patches should be applied smoothly over the irritated area, ensuring there are no wrinkles that could introduce new points of friction.
For areas not yet broken, materials like moleskin or athletic tape can be used as a preventative layer. Moleskin, a thick, durable, cotton-flannel material with an adhesive backing, reduces friction by providing a new, slicker surface for the shoe to rub against. When using tape or moleskin, it is important to cover the entire contact zone, extending slightly beyond the edges of where the shoe rubs to secure the material firmly against the skin.
Modifying Shoe Structure and Fit
Adjustments to the shoe’s physical properties can significantly reduce the internal movement that causes friction. One common culprit is a heel that slips up and down with every step, which can often be corrected with a specific lacing technique known as the “heel lock” or “runner’s loop.” This method utilizes the extra eyelet often found at the top of many athletic shoes to create a secure loop, effectively cinching the shoe around the ankle and locking the heel firmly into the shoe’s heel cup.
If the shoe’s heel counter, the stiff material forming the back of the shoe, is too rigid, it can be gently softened. This is often done by carefully bending the heel counter back and forth or using gentle heat from a hairdryer to make the material more pliable. For shoes that are slightly too large, adding a heel grip or a thin insole can reduce the interior volume, which minimizes the space available for the foot to slide and rub against the back collar.
Preventing Future Friction Through Sock and Foot Care
Proactive foot care and material selection are long-term strategies for managing friction and moisture. Sock material plays a significant role in blister prevention, as fabrics like cotton absorb sweat and remain damp, softening the skin and dramatically increasing friction potential. Opting for socks made from synthetic fibers, such as polyester or nylon, or natural performance materials like merino wool, helps wick moisture away from the skin.
Managing the skin’s surface environment minimizes the shear forces that lead to irritation. Applying an anti-blister balm or petroleum jelly directly to the Achilles tendon area introduces a low-friction interface, allowing the sock and shoe to glide more smoothly over the skin. Alternatively, applying antiperspirant or specialized foot powder to the heel can reduce foot sweat by more than 50%. This helps keep the skin dry and less susceptible to the damaging effects of constant rubbing.