Heel blisters and which socks help

Short answer: Heel sores usually come from rubbing between heel and shoe, from moisture and from socks that slip or bunch up. Socks in the right size, without coarse seams and with a heel that stays put, can help. Here is what you can do, and when to see a doctor.

Why heel sores appear

A heel sore appears when the skin rubs repeatedly against the back edge of the shoe, especially if the skin is damp. New shoes, socks that are too big or too small and long walks increase the risk. The friction heats the skin, and in the end redness, a blister or an open sore can appear.

Socks that stay put at the heel

A sock that slips down or bunches under the heel rubs more than one that stays in place. Choose the right size and a heel edge that holds. Look through bamboo socks for models that fit neatly, and try them with the shoes you wear most.

Seams and thickness

Coarse seams over the toes and under the heel can cause sores. Choose socks with flat seams, and avoid ones that feel hard at the toe. Thickness matters, because a sock that is too thick can make the shoe tighter and add friction, while one that is too thin gives less padding.

Moisture and heel sores

Damp skin rubs more than dry skin, so change socks when they get wet from sweat or rain. Take an extra pair on long outings. Bamboo viscose is a soft fabric that many people find pleasant, but it does not replace changing when your socks are damp.

Shoe fit and breaking in new shoes

Heel sores often come from shoes that do not fit. Break in new shoes gradually and start with short outings in the socks you plan to use. If the shoe is too tight or too loose at the heel, socks only help partly, and you may need a different size.

What you can do about a heel sore

Keep the area clean and dry and cover it with a plaster or a soft pad so the friction eases. Give the skin time to heal and avoid the shoes that caused it. Wear clean socks every day and check the heel before putting your shoes on again.

Preventing heel sores on long walks and training

For long walks and training, test socks and shoes at home first. Protect the spots where you usually get sores, and change socks halfway through. For training you can wear a soft top such as bamboo T-shirts for women.

When to see a doctor

If the sore is open, warm, swollen, painful or starts to smell, contact your doctor. This applies especially if you have diabetes or poor circulation in the feet. Everyday heel sores can be handled yourself, but doubt should never wait. See also socks for women.

Frequently asked questions

Which socks are best against heel blisters?

Socks in the right size, with flat seams and a heel edge that stays put, rub the least. Try them with your shoes and change them when they are damp.

How do I prevent blisters in new shoes?

Break the shoes in gradually with short outings, wear the socks you plan to use with them, and cover exposed spots with a plaster if you feel rubbing. If the shoe is too tight, try another size.

When should I have a sore looked at?

If the sore is open, warm, swollen, painful or smells, or you have diabetes or poor circulation, talk to your doctor. Do not wait if you are unsure.