The discomfort that arises when a shoe rubs the side of the foot is a common issue. This friction is typically concentrated over bony prominences, such as the fifth metatarsal head (near the little toe, sometimes called a Tailor’s bunion) or the main bunion joint at the base of the big toe. The vulnerability of the lateral foot stems from the rigid nature of many shoe materials, which can press against the foot’s widest points during the gait cycle. Addressing this irritation requires a two-pronged approach that includes immediate friction-reducing measures and long-term adjustments to the shoe’s fit and structure.
Immediate Strategies for Friction Control
The quickest way to alleviate side-of-foot rubbing is to apply a temporary, protective barrier. Applying a specialized anti-friction balm or petroleum jelly to the area creates a lubricating film between the skin and the sock. This low-friction layer permits the skin to glide slightly against the material, effectively displacing the shear force that causes blisters. Since this type of wet lubrication can wear off over time, it is best suited for shorter periods of activity.
A more durable solution involves the strategic use of protective padding materials like moleskin or athletic tape. A piece of padding should be cut to completely cover the irritated area and extend slightly beyond its edges. When using tape, it is important to apply it smoothly to the clean, dry skin, ensuring there are no wrinkles or ridges that could introduce a new friction point. The tape acts as a second skin, absorbing the rubbing action and protecting the underlying tissue from mechanical stress.
The sock worn inside the shoe also plays a significant role in managing friction and moisture. Cotton socks should be avoided because they absorb sweat and retain moisture, which softens the skin and increases the coefficient of friction, making the foot more susceptible to rubbing. Opting for socks made from synthetic moisture-wicking fibers, such as polyester, nylon, or certain wool blends, helps draw perspiration away from the skin. This keeps the foot drier, maintaining skin integrity and reducing the likelihood of blister formation.
Adjusting Shoe Structure and Fit
When rubbing is chronic, the issue often lies with the shoe’s structure. The most common cause is a shoe that is too narrow for the foot’s width. Before attempting any modification, check the fit, ensuring there is a thumb’s width of space between the longest toe and the end of the shoe and that the widest part of the foot aligns with the widest part of the shoe.
For shoes that are only slightly tight, a controlled breaking-in period can soften the rigid materials that are causing the pressure. This process involves wearing the shoes for short intervals, perhaps 20 to 30 minutes at a time, often around the house while wearing a pair of thick socks. The warmth and pressure from the foot and sock gently encourage the shoe material, especially natural leather, to conform to the foot’s shape.
More targeted stretching can be achieved using a combination of heat and mechanical force. For leather or synthetic materials, put on the tight shoes over thick socks and apply a hairdryer on a medium setting to the outer side for about 20 to 30 seconds to make the material more pliable. The heat temporarily relaxes the fibers, and walking in the shoes while they are warm helps them stretch to accommodate the foot’s width. Alternatively, a two-way mechanical shoe stretcher can be inserted and gradually widened over 6 to 24 hours to achieve a lasting increase in width.
Another structural adjustment is modifying the lacing pattern to relieve localized pressure. If rubbing occurs directly beneath specific eyelets, skip-lacing can be used, which involves bypassing the eyelets over the painful area to release tension on that spot. Using a heel-lock or lace-lock technique with the final eyelets can also secure the heel more firmly. This minimizes forward and side-to-side foot slippage within the shoe, preventing the foot from repeatedly shifting against the inner wall and reducing friction-related irritation.
Specialized Gear for Foot Protection
Beyond basic socks and temporary padding, specific gear can be inserted into the shoe to manage chronic rubbing. Specialized silicone or gel pads are designed to provide targeted cushioning for prominent areas that commonly rub against shoe walls. For example, a gel bunion shield can be worn over the joint at the base of the big toe, or a tailor’s bunion protector can cushion the little toe joint. These soft, flexible devices act as a buffer, distributing pressure and eliminating the direct point of contact between the bony prominence and the stiff shoe material.
The internal stability of the foot is also a factor in lateral rubbing, as excessive foot movement translates to friction against the shoe. Orthotic inserts, whether custom-made or over-the-counter, can stabilize the foot’s position inside the shoe. By supporting the arch and controlling excessive pronation or supination, an insert can reduce the lateral shifting and rolling of the foot. This stabilization keeps the foot centered over the midsole, preventing the sides of the foot from pressing forcefully against the shoe’s upper.
When persistent rubbing is restricted to a small, isolated area, a device like a ball-and-ring stretcher can be used to create a small pocket of space. This tool is often used by cobblers to push out a highly localized area of the shoe, such as a spot directly overlying a corn or a bunion. Recognizing that chronic irritation in one area might indicate an underlying anatomical condition, such as a bunion or a bone spur, suggests that professional fitting or a prescribed orthotic intervention might be the most effective long-term strategy.