How to Stop Your Heel From Slipping Out of Slip-on Running Shoes

Slip-on running shoes can be convenient and comfortable, but one common problem that many runners face is heel slipping. When your heel slips out of your shoe while running, it can lead to discomfort, blisters, and even potential injuries. Fortunately, there are steps you can take to prevent this issue and ensure a more enjoyable running experience. In this article, we will explore the common causes of heel slipping, discuss the importance of proper shoe fit, and provide techniques and alternative solutions to help you stop your heel from slipping out of slip-on running shoes.

Understanding the Problem

Heel slipping is a common issue that many runners experience when wearing slip-on running shoes. The design of slip-on shoes, with their lack of laces or straps, can make it more challenging to achieve a secure fit around your foot. As a result, your foot may slide forward and cause your heel to slip out of the shoe. This can be especially problematic during running when your foot is constantly in motion and under pressure. Not only does heel slipping affect the comfort of your run, but it can also impact your performance and increase the risk of injuries.

The common issue of heel slipping in slip-on running shoes

One of the reasons heel slipping occurs in slip-on running shoes is the absence of laces that can be tightened to secure the shoe around your foot. Slip-on shoes typically rely on elastic or stretchy materials to provide a snug fit. While this allows for easy on and off, it can lead to a looser fit and increased heel movement. Additionally, the lack of a secure closure system can cause slippage during running activities, particularly when your foot strikes the ground forcefully.

When your heel slips in a slip-on running shoe, it can be a frustrating experience. The feeling of your foot moving within the shoe can be distracting and uncomfortable. It can disrupt your rhythm and concentration, hindering your overall running performance. Furthermore, the constant rubbing and friction between your foot and the shoe can lead to blisters and hot spots on your heels, adding another layer of discomfort to your running experience.

Another factor that contributes to heel slipping in slip-on running shoes is the shape and structure of the shoe itself. Slip-on shoes often have a wider opening and a shallower heel cup compared to traditional lace-up running shoes. This design can make it easier for your foot to slide forward and for your heel to slip out of the shoe. The lack of a secure closure system, such as laces or straps, means that there is no way to adjust the fit and prevent heel slippage once it occurs.

Why heel slipping can be a problem during running

Heel slipping can have various negative effects on your running experience. Firstly, it can create discomfort and irritation, leading to blisters and hot spots on your heels. Running with a slipping heel can put added pressure on other areas of your foot, leading to foot pain and potential injuries such as sprains or strains. It can also affect your gait and stability, throwing off your balance and increasing the risk of falls.

Imagine being in the middle of a race, giving it your all, only to feel your heel slipping out of your shoe with every stride. The frustration and distraction can be overwhelming, impacting your mental focus and overall performance. Not only does heel slipping affect your speed and efficiency, but it can also lead to a loss of confidence and motivation.

Furthermore, the constant movement of your foot within the shoe can create friction and rubbing, which can lead to painful blisters and hot spots. These blisters can be debilitating, causing discomfort and slowing you down. The pain can be particularly intense when running long distances, making it difficult to push through and reach your goals.

Moreover, heel slipping can disrupt your natural gait and stability. When your heel slips, it can throw off the alignment of your foot, affecting your overall balance and coordination. This imbalance can increase the risk of tripping or falling, especially when navigating uneven terrain or obstacles. It is crucial to address the problem of heel slipping in slip-on running shoes to ensure a safe and enjoyable running experience.

Assessing the Fit

Proper shoe fit is essential for preventing heel slipping in slip-on running shoes. The right fit will ensure that your foot stays securely in place during your runs, reducing the risk of discomfort and injuries. Here are a few key factors to consider when assessing the fit of your slip-on running shoes:

The importance of proper shoe size

Start by determining if you have the correct shoe size. Ill-fitting shoes, whether too big or too small, can contribute to heel slipping. Use a shoe sizing chart or consult with a professional shoe fitter to measure your foot and find the appropriate size. Keep in mind that your foot size can change over time, so it’s essential to measure both feet and try on shoes before making a purchase.

Identifying the right fit for slip-on running shoes

Slip-on running shoes should fit snugly but not overly tight. Look for shoes that provide a secure grip around your midfoot. Check if there is any excess space in the heel area by pressing your foot forward. If your heel easily slides out, it’s a sign that the shoe is too loose. On the other hand, avoid shoes that squeeze or compress your toes, as this can result in discomfort and blisters. Try on different brands and models to find the slip-on running shoes that offer the best fit for your foot shape and size.

Techniques to Prevent Heel Slipping

Once you have assessed the fit of your slip-on running shoes, there are several techniques you can use to prevent heel slipping and improve overall shoe security. Try implementing the following techniques to enhance the fit and stability of your slip-on running shoes:

Adjusting the laces for a secure fit

Even though slip-on running shoes lack traditional laces, they often have lacing systems or elastic bands that can be adjusted. Take advantage of these features by tightening or loosening the laces to find the most secure fit. Experiment with different lacing techniques, such as the runner’s loop or heel lock, to provide extra support and prevent heel slipping. Be mindful not to overtighten, as this can lead to discomfort and restrict blood flow.

Using heel grips or inserts for added stability

Heel grips or inserts can be valuable tools for preventing heel slipping in slip-on running shoes. These adhesive pads or inserts are designed to secure your heel in place and reduce the chance of slippage. Look for heel grips made of durable and sweat-resistant materials that provide a comfortable fit. Follow the manufacturer’s instructions for placement and make sure the heel grip doesn’t create additional pressure points or alter the fit of the shoe.

Trying different sock options to reduce slipping

The type of socks you wear can also impact how well your slip-on running shoes stay in place. Experiment with different sock materials and thicknesses to find the combination that works best for you. Moisture-wicking socks can help keep your feet dry, reducing the chances of friction and blisters. Consider using socks with additional padding or grip features that can provide extra support and minimize heel slipping.

Strengthening Your Feet and Ankles

Another effective way to prevent heel slipping in slip-on running shoes is to strengthen your feet and ankles. By improving the muscle strength and flexibility in these areas, you can enhance your overall foot stability and control, reducing the risk of slipping. Incorporate the following exercises into your regular workout routine to strengthen your feet and ankles:

Exercises to improve foot and ankle strength

– Toe curls: Sit on a chair with your feet flat on the floor. Place a towel under your foot and use your toes to scrunch the towel toward you. Repeat for 10-15 reps on each foot.- Calf raises: Stand with your feet hip-width apart, rise onto the balls of your feet, and then lower your heels back down. Repeat for 2-3 sets of 10-15 reps.- Ankle circles: Sit on the edge of a chair and extend one leg in front of you. Slowly rotate your ankle clockwise and then counterclockwise, making full circles. Perform 10-15 circles in each direction on each leg.- Resistance band exercises: Attach a resistance band around a sturdy object and loop it around your foot. Flex and extend your foot against the resistance band, targeting the muscles in your ankles and arches. Complete 2-3 sets of 10-15 reps on each foot.

The benefits of strengthening for preventing heel slipping

Strengthening your feet and ankles can significantly improve your stability and control during running. Stronger muscles in your feet and ankles can keep your foot properly aligned within your slip-on shoes, reducing the likelihood of heel slipping. Additionally, increased strength and flexibility can enhance your overall running technique, allowing you to maintain a more efficient and comfortable stride.

Alternative Solutions

If you’ve tried various techniques and still struggle with heel slipping in slip-on running shoes, there are alternative solutions worth exploring. Consider the following options to find the best fit and performance for your running needs:

Exploring different types of running shoes

If slip-on running shoes continue to pose challenges, you may want to explore alternative types of running shoes that offer more secure closure systems. Traditional lace-up running shoes or those with adjustable straps can provide a more customizable fit and minimize heel slipping. Visit a specialty running store or consult with a knowledgeable salesperson who can guide you toward the best options for your specific running style and foot shape.

Considering custom orthotics for a personalized fit

Custom orthotics are another alternative solution for preventing heel slipping in slip-on running shoes. Orthotics are custom-made shoe inserts designed to address specific foot conditions or provide extra support. A podiatrist or other foot health professional can analyze your foot mechanics and recommend custom orthotics that suit your needs. These personalized inserts can improve shoe fit and stability, reducing the likelihood of heel slipping and optimizing your running experience.


Heel slipping in slip-on running shoes can be a frustrating problem, but with the right strategies, you can prevent it and enjoy a more comfortable and secure running experience. Remember to assess the fit of your shoes, adjust laces, and use additional tools like heel grips or inserts when needed. Strengthening your feet and ankles through targeted exercises can also improve stability and reduce the risk of slipping. If all else fails, consider exploring alternative running shoe options or consulting with a professional for custom orthotics. By taking these steps, you’ll be well on your way to stopping your heel from slipping out of slip-on running shoes and maximizing your running performance and enjoyment.