The painful friction that causes the side of your foot to rub against a shoe is a common issue often leading to blisters, hot spots, or skin irritation. This lateral rubbing results from friction between the foot and the shoe material, caused by either a temporary fit problem or a structural mismatch. Addressing this discomfort requires a dual approach: finding immediate relief to protect the skin, and correcting the underlying cause for a lasting solution.
Immediate Relief: Barriers and Lubrication
When pain begins, the immediate priority is to reduce friction and create a protective layer over the skin. Specialized friction-reducing balms and lubricants, often applied like a solid deodorant stick, create a temporary slip layer on the skin’s surface. This allows the shoe material to slide over the skin instead of catching and pulling, which prevents blistering. Petroleum jelly is a simple, widely available alternative that achieves a similar lubrication effect.
For a physical buffer, adhesive products like moleskin, blister bandages, or hydrocolloid patches should be placed directly onto the skin’s “hot spot.” Moleskin is a soft, padded tape that acts as a second skin, absorbing shear forces and preventing the shoe from making direct contact with the irritated area. Athletic or medical tape can also be used as a durable, low-friction barrier, remaining firmly in place even under movement due to its strong adhesive. Applying these barriers quickly can stop skin damage from progressing while long-term solutions are explored.
Identifying the Root Cause of Friction
Lateral foot rubbing is frequently a symptom of a shoe that is too narrow for the foot’s width. While length sizing (e.g., size 9) determines the front-to-back fit, the width (e.g., D, E, EE) dictates how the shoe accommodates the widest part of the forefoot. A shoe that is the correct length but too narrow compresses the foot laterally, pushing the skin against the shoe’s internal structure.
Foot structure also plays a role in determining where friction occurs. A bunion (hallux valgus) is a bony prominence at the base of the big toe that pushes the joint outward, which is a common site of lateral rubbing. Similarly, a tailor’s bunion (bunionette) forms at the base of the little toe and causes rubbing on the outer side of the foot. These structural variations, often inherited, are exacerbated by narrow footwear, which increases pressure on the protruding joint.
Even in a shoe of the correct size, excessive internal movement can generate friction. If a shoe is slightly too loose, the foot slides from side to side during the gait cycle, causing the material to chafe the sides. Internal structural elements, such as stiff seams, stitching, or the rigid edge of an insole, can also create a localized pressure point. Diagnosing whether the problem is compression (too narrow) or movement (too loose) directs the appropriate long-term solution.
Long-Term Shoe Adjustments and Modifications
When a shoe is too narrow, physical modification of the material is required for a lasting fix. Targeted stretching is an effective method, particularly for shoes made from natural materials like leather or suede. A professional cobbler can use specialized tools to stretch the shoe precisely where the lateral pressure point is located. For home use, mechanical shoe stretchers can be inserted and gradually expanded to increase the width of the toe box over 24 to 48 hours.
A common home technique involves filling plastic bags with water, placing them inside the shoe at the tight spot, and freezing the shoe. As the water turns to ice, its volume increases, gently expanding the shoe material. For friction caused by internal movement, strategic lacing adjustments can secure the foot better within the shoe. Lacing patterns can be modified to skip eyelets over a high-pressure point, like a bunion, reducing localized tension while maintaining a secure fit elsewhere.
Applying permanent padding to the shoe’s interior can prevent friction at specific contact points. Small pieces of soft foam or felt can be adhered to the lining of the shoe over a stiff seam or where a bony prominence rubs. For overall improved fit and reduced lateral sliding, adding a full-length insole or an orthotic device can minimize the internal space and stabilize the foot.
Conclusion
Successfully stopping shoes from rubbing the side of the foot involves first protecting the skin from immediate damage with barriers and lubricants. Long-term comfort is achieved only by addressing the mechanical source of the friction. This requires recognizing whether the pressure is caused by a shoe that is too narrow or by structural issues, such as a bunion, creating a localized contact point. Lasting relief depends on implementing modifications like targeted stretching, strategic internal padding, or specialized lacing techniques to ensure the shoe accommodates the foot’s shape without compressing or allowing excessive movement.