How to Cut the Heel out of Running Shoes

Back injuries and foot pain often can occur while breaking in a new pair of running shoes. The heel tab, which is the flap of material that comes out of the back top of the shoe near the back of your ankle, is often the main source of heel discomfort. It has been known to cause tightness and pressure on the heels when walking or running. To avoid experiencing any discomfort, the easiest thing to do is to cut out the heel tab. You can take it to a shoe repair store to have the heel moved by a professional, but the cheapest solution is to remove it yourself.

Things You'll Need

• Black marker
• Sewing scissors
• Canvas Patch
• Canvas adhesive

Show More

Instructions

• 1

  Put your running shoes on and tie them up. Walk around in them for a few minutes so you can feel exactly where the most discomfort is coming from in the heel area.

• 2

  Draw a line with a black marker across the section of the heel tab that is causing discomfort so that it is at least 1 inch below the top of the heel tab. Depending on the type of discomfort you are experiencing, you can lower the line a little bit to fit your needs.

• 3

  Cut the part above the black line using a pair of sewing scissors. Cut this slowly and carefully off of the shoe.

• 4

  Take some canvas adhesive and apply it to the bottom of a canvas patch. Attach the canvas patch and adhesive to the inside area of the heel that you cut away, folding it over to the outside to cover up the entire hole. The canvas patch replaces the harsh heel that may have been causing so discomfort by rubbing against your feel.

• 5

  Allow the adhesive to dry overnight.

• 6

  Put on the shoes the following day. Walk around in the shoes to test out the change in the heel to determine whether or not you are still experiencing discomfort or rubbing.