All of Sam's will work to some degree or another.
A - expensive but will not stop heel lift
B - will not necessarily prevent heel lift
C - excellent. will probably stop heel lift and experimenting with different lacing is the easiest way to see if your boot is ill-fitting in any way. and it's free. it is a rare person whose boot fits them perfectly. look here and experiment - lacing techniques - the heel lock is particularly effective.
D - hot feet as Sam says.
Aother type of insert is a heel lift pad which will raise your heel by about 2mm inside the boot. often this is just enough to change the angle of the heel to prevent it rubbing.
and a few more
i can't emphasise enough to master lacing first to get a custom fit for your foot. it will ususally cure all problems as you can have different lace tensions on every part of the boot.
also, it is important that you re-tie your laces when out. after the inital lace up, the boots and laces will stretch/ equalise tension tension due to your foot moving. readjust this by re-tying.
if the lacing doesn't cure it then i would suggest new boots that fit better as inserts are expensive and are only worth the money if you can move them from shoe to shoe.
"B - a volume adjustor to sit underneath your existing footbed of 2 - 5mm to decrease that space"
This can tend to lift your heel out of the heel cup enough to exacerbate heel lift.
Good socks, maybe with a thin liner and as Parky says play close attention to your lacing. If you have flat laces ditch them, if there is a lot of give in your laces ditch them and buy a good quality round lace.
Orthoses are usually prescribed for everyday shoes and are not always the answer for walking boots. You should enquire about orthoses specifically designed to be worn in your boots. I tried wearing my normal orthoses in my boots on a 10K walk, I was crippled after 4K.
Were you paying attention to your feet?
You should not get blisters as they should be stopped before they start; treat any symptoms as soon as they appear.
Hot spot, discomfort. Stop. Put on some zinc oxide tape.
Nicki Ritchie wrote (see)
Dynddinas (unusual name?), Guess i need new laces then, as mine are flat! And will get back to the NHS for 'an insert' for boots, tho health person said i could wear them in any shoes, will enquire, thanks. Ok Ed, will do. Cheers.
Yeah, well mine recommended using my orthoses on top of my normal footbeds and she is supposed to be really good.I use a form of lock lacing too and it has improved support generally and minimised movement of my heel.
Dyn Ddinas = man from Dinas (city) Just call me Mal. (Mal Evans). In fact.............
An alternative to the guide to lacing techniques Parky quoted.
Compeeds!! Just walked over 15 miles each day for the last week and usually suffer blisters. None this time however because of the following reasons...
1) Took my time walking, didn't rush, took breaks taking off boots to refresh feet.
2) First sign of a sensitive area put on Compeed blister plasters.
3) Carried less weight on my back.
4) Used lightweight yet still tough boots ( Brasher Superlite GTX ).
5) Used merino wool socks which kept my feet fresh all week.
Beware of putting cream or vaseline on your feet, this works for people with tougher feet but if you have soft skin then adding moisture will simple weaken your skin!
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