Most new sneakers (trainers) that fit properly feel comfortable within a few wears, and many need little breaking in at all, though stiff leather or suede pairs can take a week or two of short sessions. To stop heel rubbing quickly, wear the shoes at home for short periods with thicker socks, lace them with a heel-lock loop, add a heel grip or cushion inside, and cover any sore spot early, before it turns into a blister.
Key takeaways
- Heel rubbing usually comes from the heel slipping up and down, a stiff heel collar, or both.
- Start with short wears at home so you can take the shoes off the moment they feel sore.
- Heel-lock lacing, using the extra top eyelet, holds the heel down without overtightening the rest of the shoe.
- Heel grips, padded socks and a plaster on a warm spot all reduce friction quickly.
- If the shoe is clearly the wrong size, no amount of breaking in will fix it.
How long do sneakers take to break in?
There is no fixed time. Soft knit or mesh trainers (sneakers) often feel right on the first day, because the upper flexes easily. Leather and suede pairs, and shoes with a firm heel counter (the stiff cup at the back that holds your heel), may need several short wears before the materials soften and mould to your foot.
A useful rule is that the shoe should feel close to comfortable in the shop or when you first try it on at home. Breaking in softens stiff spots and creases the upper where your foot bends. It does not make a shoe that is too small bigger, or one that is too big grip your heel.
Why do new trainers rub the back of your heel?
Most heel rubbing has one of these causes, and the fix depends on which one it is.
| Cause | What it feels like | Best first fix |
|---|---|---|
| Heel slipping | Your heel lifts out of the shoe as you walk | Heel-lock lacing or a heel grip |
| Stiff heel collar | A hard edge presses at one spot | Short wears and gentle flexing by hand |
| Thin or slipping socks | Rubbing where a low sock slides down | Socks that cover the heel fully |
| Shoe too big | Lots of movement however tightly you lace | Check the size, add an insole, or exchange |
| Shoe too small | Pressure at the toes and the heel together | Exchange for a better fit |
How do you stop heel rubbing quickly?
1. Wear them at home first
Wear the new pair around the house for 30 minutes to an hour at a time, then take them off. Short sessions let the upper soften gradually without giving friction enough time to make your skin sore. Increase the time over several days before you wear them for a long walk or a full day out. Keeping them indoors at first also means you can still return them if they never feel right, as long as you follow the shop’s returns conditions.
2. Wear thicker or better-fitting socks
A slightly thicker sock fills a little extra space and cushions the heel. Socks that come above the back of the shoe are better than no-show socks, which often slip down under the heel and leave bare skin against the collar. Socks that wick moisture help too, since damp skin rubs more easily.
3. Use heel-lock lacing
Many trainers have an extra eyelet at the top that is often left empty. Using it to make a heel lock, sometimes called a runner’s loop, pulls the shoe snugly around your ankle so your heel stays down.
- Lace the shoe normally up to the last regular eyelet.
- On each side, take the lace up and back down through the top eyelet on the same side, leaving a small loop.
- Cross each lace over and thread it through the loop on the opposite side.
- Pull down and outwards to tighten, then tie as usual.
Snug is enough. If your foot feels numb or tingly, loosen the laces.
4. Add a heel grip or cushion
Adhesive heel grips stick inside the back of the shoe and do two jobs: they pad the collar and take up a little space so the heel slips less. Place one just where the rubbing happens, try the shoe on, and adjust before pressing it down firmly. A thin extra insole can also lift the foot slightly so the heel sits at a different point on the collar.
5. Soften the heel collar by hand
For stiff leather or suede, hold the shoe and gently squeeze and flex the heel collar back and forth for a minute or two at a time. This loosens the material without damaging it. Avoid crushing the heel counter flat, and do not stand on the back of the shoe, which can break the structure that supports your heel.
6. Protect the skin early
If you feel a warm or tender spot, stop and cover it with a plaster or a blister plaster before carrying on. Protecting skin at this stage is much easier than dealing with a blister later. If a blister does form, keep it clean and covered. See a doctor or pharmacist if a blister looks infected.
Breaking-in methods to use with care
Some popular tips can work but carry a risk to the shoe.
- Heating with a hairdryer. Warmth softens leather, but direct heat can dry it out and weaken the glue that holds the sole. If you try it, use a low setting for a short time and wear the shoes with thick socks as they cool.
- Freezing a bag of water inside the shoe. Expanding ice can stretch the upper, but water can leak into the lining and it does little for the heel area. It is not suitable for suede.
- Bending or hitting the heel counter. Breaking the counter may stop the rubbing, but it also removes the support that keeps your heel steady.
A cobbler can stretch leather shoes or add padding to the heel collar if home methods do not help.
When rubbing means the size is wrong
If your heel slips a lot even with heel-lock lacing, or your toes feel cramped while your heel rubs, the size is probably off. Sizes vary between brands by up to half a size, and many people have one foot slightly larger than the other. The Journal has a guide to measuring your foot size at home, and our measuring guide covers the basics. Measure in the evening, standing up, and use your larger foot.
Once you know your length, the shoe size converter shows the matching UK, US and EU sizes. If you are choosing a new pair, our trainers are in the shop.
FAQs
Should new trainers hurt at first?
They may feel firm or a little stiff, but they should not be painful. Sharp pressure or rubbing that starts within minutes usually points to a fit problem rather than something that will wear in.
Do suede trainers stretch more than leather?
Suede is often softer and can mould to the foot a little faster than smooth leather. Neither stretches much in length, so a pair that is too short will stay too short.
Can I return trainers I have worn indoors?
Many shops accept returns of shoes worn briefly indoors in clean, undamaged condition, but policies vary. Check the returns conditions before wearing them outside or on rough floors.
Why do my trainers only rub one heel?
Feet are often slightly different in size or shape, so one heel may slip more than the other. A heel grip or thicker sock on that side alone can even things out.
Does tightening the laces stop heel slip?
Overtightening the whole shoe can cause pressure on the top of the foot. Heel-lock lacing at the top eyelets targets the heel without squeezing the rest of the foot.