Why Do My Shoes Dig Into the Back of My Ankle? Here's How to Fix It

If you've ever bought a pair of shoes only to find that they dig into the back of your ankle, you're not alone. Painful rubbing on your Achilles tendon can make even the most beautiful pair unwearable. But why does this happen, and how can you find properly fitting shoes to avoid this issue in the future? Let's break it down.

 

Why Are My Shoes Uncomfortable at the Back?

One of the main reasons shoes dig into your Achilles tendon is the back height of the shoe. The back height is how high the shoe extends up the back of your foot. If it's too high, it can press against your Achilles and cause painful friction. If it's too low, your foot may slip out as you walk.

The issue starts with something called the shoe last—the mould used to create the shape of a shoe. If the last isn’t designed with the right back height, it can lead to discomfort. Many shoe brands don’t take the time to properly fit and test their designs, leaving customers with shoes that either rub or don’t provide enough support.

How to Find the Right Shoe Fit & Avoid Heel Discomfort

Finding well-fitting shoes is about more than just picking the right size. Here are four simple steps to ensure the back of your shoes won’t cause pain:

1. Find Your Shoe Size & Recommended Back Height

Before buying new shoes, check the recommended back height for your foot size. We've created a free guide that includes a measurement chart to help you find the ideal back height. You can sign up to download it.

2. Measure Your Foot’s Back Height

Using a straight ruler or tape measure, stand flat on the ground and measure from the floor up to where the back of your shoe should ideally sit. Make sure to measure starting at zero on the floor. If you don’t have a tape measure, the guide includes a printable tape measure for convenience.

3. Mark Your Foot

If you’re heading out to buy shoes, it helps to mark the correct back height on your foot before you go. That way, when you try on different pairs, you can quickly see if the back of the shoe aligns with your ideal fit. If the shoe sits too high above your mark, it may cause discomfort. If it’s too low, your foot might slip out.

4. Try On Shoes & Check the Fit

Once you have your measurement, try on shoes and check where the back of the shoe sits compared to your marked line. If the shoe is more than 2mm above or below, it may cause discomfort. However, if a pair feels great and fits well even if it’s slightly outside the range, go with your gut!

Does This Work for All Shoes?

This method is best for ballet flats, Mary Janes, court shoes, loafers, derbies, oxfords and closed-back high heels. It’s not recommended for sneakers, boots, and shoes with padded backs, where a higher back height is often necessary.

Why Shoe Fit Can Be Hit or Miss

Shoe designers and last makers don’t always work closely together, which can lead to inconsistencies in fit. If a brand doesn’t conduct proper fit testing, the result is shoes that dig into the Achilles or slip off entirely. Unfortunately, customers end up paying the price in discomfort.

Get Your Free Shoe Fit Guide

To make sure you never buy painful shoes again, download my free shoe fitting guide. It includes:

• A size chart with recommended back heights

• A step-by-step guide to measuring your foot

• A printable, to-scale tape measure in millimeters

 

Final Thoughts: Shoe Fit Is Personal

Everyone’s feet are different. Some people have a curved Achilles, while others have a flatter heel shape. That’s why no one-size-fits-all solution exists. If you have orthopedic needs, custom insoles, or very specific preferences, use this guide as a reference, but keep in mind that some shoes may still require adjustments.

By understanding shoe back height and using my free guide, you can make more informed decisions and avoid painful shoe purchases in the future.

Got questions? Email us and we'd be happy to help!