Shoe Rubs on Back of Ankle can cause a great deal of pain and discomfort. They can happen for a variety of reasons, including tight shoes, poorly fitting shoes, high heels, new shoes, stiff shoes, blisters, and foot shape and bone structure. Fortunately, there are ways to prevent and treat shoe rubs on the back of the ankle.
In this article, we’ll explore the causes of shoe rubs on the back of the ankle, tips for prevention, and treatment options to help alleviate the pain.
Causes of Shoe Rubs on Back of Ankle
Shoes that are too tight
When shoes are too tight, they can press against the skin and cause friction, which can lead to blisters and calluses. If you experience painful shoe rubs on the back of your ankle, it could be a sign that your shoes are too tight.
Poorly fitting shoes
Shoes that don’t fit properly can also cause rubbing on the back of the ankle. When shoes are too loose or too tight, they can cause the foot to move around inside the shoe, which can cause friction on the back of the ankle. To prevent this, make sure your shoes fit properly and provide enough room for your feet to move comfortably.
High heels
High heels can be a major culprit of Shoe Rubs on Back of Ankle. When you wear high heels, your foot is pushed forward, and the back of the shoe can rub against the skin on the back of the ankle. If you love wearing high heels, consider opting for lower heels or wearing flats for extended periods to give your feet a break.
New shoes
New shoes can be stiff and not yet broken in, which can cause rubbing on the back of the ankle. It’s important to break in new shoes gradually and avoid wearing them for long periods of time until they are properly broken in. Start by wearing them for short periods of time until they feel comfortable, and gradually increase the time you wear them.
Stiff shoes
Stiff shoes, such as boots and dress shoes, can also cause rubbing on the back of the ankle. These shoes can be inflexible and cause pressure points that rub against the skin on the back of the ankle. To prevent this, consider opting for shoes that are more flexible and have a softer lining.
Blisters
Blisters on the back of the ankle can be caused by a variety of factors, including shoes that are too tight, poorly fitting shoes, and high heels. When blisters burst, they can leave a raw, painful area on the back of the ankle that can be easily rubbed. If you develop a blister, avoid popping it and let it heal naturally. You can also cover it with a bandage to protect it from further rubbing.
Foot shape and bone structure
Foot shape and bone structure can also contribute to shoe rubs on the back of the ankle. If you have a prominent Achilles tendon or a bony protrusion on the back of your ankle, it can be more susceptible to rubbing. In this case, consider wearing shoes with a softer lining or using cushioning pads and insoles to provide additional padding and support.
Prevention of Shoe Rub on Back of Ankle
Proper shoe fitting
Proper shoe fitting is essential to prevent shoe rubs on the back of the ankle. When purchasing shoes, make sure they fit properly and provide enough room for your feet to move comfortably. You should also try on shoes at the end of the day when your feet are slightly swollen to ensure a proper fit.
Wear moisture-wicking socks
Moisture-wicking socks can help reduce friction and prevent blisters. They are designed to wick sweat away from your feet and keep them dry, which can reduce friction and prevent blisters.
Use moleskin or bandages
Moleskin or bandages can be used to cover the area on the back of the ankle that is prone to rubbing. They provide a layer of protection between the skin and the shoe, which can reduce friction and prevent blisters.
Apply petroleum jelly
Petroleum jelly can be applied to the back of the ankle to reduce friction and prevent blisters. It creates a barrier between the skin and the shoe, which can reduce rubbing and irritation.
Treatment of Shoe Rubs on Back of Ankle
If you develop shoe rubs on the back of your ankle, there are several treatment options available to help alleviate the pain.
Rest and ice
Resting the affected area and applying ice can help reduce pain and inflammation. Apply ice for 20 minutes at a time, several times a day.
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Pain relievers
Over-the-counter pain relievers such as acetaminophen or ibuprofen can help reduce pain and inflammation.
Topical ointments
Topical ointments such as hydrocortisone cream or lidocaine gel can help reduce pain and inflammation.
Bandages
Covering the affected area with a bandage can provide a layer of protection and help reduce friction.
In conclusion, shoe rubs on the back of the ankle can be painful and uncomfortable, but there are ways to prevent and treat them. By properly fitting your shoes, wearing moisture-wicking socks, and using protective measures like moleskin or petroleum jelly, you can reduce the risk of shoe rubs. If you do develop shoe rubs, rest, ice, pain relievers, topical ointments, and bandages can all help alleviate the pain and discomfort.
If you found this article helpful, please consider sharing it with your friends and family who may also benefit from this information. We also welcome your thoughts and experiences in the comments section below. Let’s help each other avoid painful shoe rubs on the back of the ankle!
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