How to Stop Sweaty Feet From Sliding in Shoes

Heel slippage is particularly dangerous in women, especially when they are walking in busy areas. As a desperate attempt, ladies often find themselves clenching their toes to “hold” their shoes. However, feet sliding is not just a woman’s problem; it can also happen in men. A frequent situation is that you found your ideal trainers or running shoes, but they seem to rip off your feet the moment you start using them.

There are several reasons why your feet slide forward inside your shoes, one of which is excessive foot sweating. This problem can lead to scratches and excruciating blisters if not rectified. So, it’s time to take action! Here are 15 ways to prevent your feet from sliding forward in your shoes.

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15 proven ways to stop sweaty feet from sliding in shoes

Do you suffer from stinky, sweaty feet that make it difficult to keep your shoes odor-free and slip-free? You’re not alone! Many people struggle with sweaty feet, but the good news is that there are many effective ways to prevent this issue. Here are 15 proven ways to keep your feet dry and odor-free in any type of shoe.

Use heel liners/ heel grips

Heel liners or heel grips offer a great solution and an effective way to prevent sweaty feet from sliding in shoes and they are applicable to many types of shoes. While these adhesive pieces offer traction between your feet and your shoes, they also assist in improving fit, reducing chafing, and providing long-lasting comfort and support.

These small inserts provide extra cushioning and grip to keep your feet in place, while also helping to absorb sweat and reduce shoe odor. Whether you’re wearing boat shoes, tennis shoes, sandals, or loafers, adding heel liners to your footwear can make all the difference in maintaining a comfortable, odor-free fit all day long.

For the best comfort, choose products like Matie Fix Heel Grips, as they are made of skin-friendly, breathable materials.

Use hairspray

Got hairspray at home? If you got none, you might want to give L’Oreal Paris Elnett Satin Extra Strong Hold Hairspray a shot!

This trick may surprise you, but many women vouch for how effective hairspray is in making feet stick on high heels. Some celebrities even use this hack during red carpet events to keep their shoes in place.

Spray a thin coat on the soles of your feet before putting on your shoes. Let the product dry. After two minutes, you are now ready to walk around town! The hold should last two hours, so you’ll want to bring the hairspray for reapplications if you’ll be out for longer.

Take note that wearing socks or pantyhose will not work with this method.

Use hollywood tape

Jessica Alba once told New York Magazine: “I stick every shoe to the bottom of my foot with double-stick tape.” While the American actress didn’t say which brand, many women swear on Hollywood Tape. But unlike regular double-sided tape, it is quicker to remove and doesn’t leave residue on your shoes.

Fit insoles in your shoes

Whether you’re lacing up running shoes or hiking boots, you can benefit from the added support and cushioning offered by a high-quality insole.

Among the best insoles for sweaty feet we tested is the CURREX RunPro. Aside from its rigid arch support and shock absorption, it also offers moisture-wicking and odor-control as it comes with a bamboo and charcoal mid-layer. However, a fantastic product does come with a price.

Your feet won’t slide forward if you also use Dr. Scholl’s Running Insoles, which has a similar design for a lower price. 

A snickers with insoles to help reduce sweaty feet from sliding in the snickers

Use non-slip drawer and shelf liners

If you have extra drawer liners at home, you can make DIY shoe insoles. While any shelf liner would suffice, the best is the adhesive rubber kind.

Sprinkle on foot powder or cornstarch to absorb sweat

Applying a light dusting of Arm & Hammer Talc-Free Foot Powder helps absorb sweat from your feet and eliminate toe-curling foot odor. This product is also good for other areas of the body, as well. Cornstarch is an alternative option, but it lacks the antibacterial properties that baking soda has. So, if you’re frustrated with slippery feet, give this a try and see the difference it can make.

Wash your feet

Your feet may look clean, but you should never skip out on washing them after a long day. Washing your feet with antifungal and antibacterial soap slows down the regrowth of germs and rinses away the acidic byproducts these pathogens have produced while feeding on your sweat.

Maintaining good hygiene by washing your feet with soap and water can help reduce moisture and dead skin cells, which are the main culprits behind foot odor. This, combined with wearing socks and moisture-wicking footwear, can help keep your feet cool and comfortable, even in the summer heat.

Apply a foot cushion

While insoles are great, you really can’t wear them when you want to rock high heels, and they also take valuable real estate in flat shoes. To prevent your feet from slipping out, get some Walkize Ball of Foot Cushions, and double up if you have to.

These cushions can be made of materials that absorb moisture, such as cotton or wool, and can be placed directly on the soles of your feet or inside your shoes. So, if you’re looking for a simple solution to keep your feet cool and dry, a foot cushion may be your best bet.

Choose the right shoes

A 2018 study concludes that only about 70% wear shoes that accommodate the right length and width of their feet. This comes as no surprise to me, as most women I know have been advising others to buy shoes that are one size smaller. 

Although your shoes may not fall due to your feet getting cramped, you’ll end up having sloshy, sweaty feet inside and the health risks of wearing ill-fitting shoes are not worth having.

For chronically sweaty feet, you’ll want to avoid rubber sneakers and plastic slip-ons. And if none of the tips here work for you, you might want to wear Mary Janes and other shoes that come with straps or have elasticized backs. You may read through ways to stop feet sweating in sandals to understand what to do when selecting the right shoes

Wear the right socks

Wearing socks is a practical solution and a moisture-wicking pair can also prevent excess sweating. For women wearing heels, you might dread sheer tights and pantyhose as they often cause feet to slip around in shoes. Fortunately, tights like HUE Women’s Sheer Tights With Grippers now exist for ladies who can’t go bare-legged. These tights come with built-in silicone grips along the pad of your feet. 

Invest in a shoe dryer to keep shoes dry

Everyone has their favorite pair of shoes, but it is ill-advised to wear the same pair every day. Shoes soak up the sweat your feet give off, and if you don’t give them ample time to dry, fungi will thrive. So, you’ll want to give your kicks a day or two between wears. 

But because leaving your shoes outdoors to dry can damage them, you might want to purchase a Peet Electric Shoe and Boot Dryer. A shoe drier is a convenient way to treat trainers or gym shoes that always get drenched with sweat.

Put baking soda in your shoes

Sprinkling some baking soda on the insides of your shoes and socks helps absorb moisture and reduce odor-causing bacteria, which can help prevent smelly feet and foot sweat. This kitchen staple also has antibacterial properties, so it can help prevent funky smells caused by bacteria.

An image of baking soda in a bowl

Apply antiperspirant foot lotions and creams

For chronically sweaty feet, use Carpe Antiperspirant Hand and Foot Lotion. The product feels like any other hand cream or foot lotion, but it contains certain active ingredients that block sweat ducts, so you won’t perspire.

Use an alcohol wipe to reduce sweating

Using alcohol wipes can go a long way in addressing excessive sweating. Choose a product that contains 75% ethyl alcohol to ensure it kills odor-causing germs, such as the OS Disinfectant Wipes. A rubdown instantly refreshes your feet and leaves it feeling clean.

Ask for professional help

You may want to see a podiatrist if your feet have been sweating excessively to the point that it has started to disrupt your day. There is a good chance that you might have plantar hyperhidrosis. While there is no cure for this condition, there are certain methods that your doctor can perform to help you manage its symptoms.


What causes feet to slide in shoes?

The wrong size, soggy socks due to excessive foot sweating, and lack of arch or heel support are the common reasons why your feet may slide forward in shoes.

Does a pair of good running shoes make a difference?

Yes, and wearing the wrong shoes can only increase your risk of injury. A good pair of running shoes should provide shock absorption, support forward movement, and offer a lightweight feel without sacrificing cushioning.

Is hyperhidrosis serious?

Hyperhidrosis is not a serious medical condition, but it may disrupt your daily life since you are at a higher risk for fungal infections and bromodosis.

Should you avoid wearing flats and heels if you have sweaty feet?

You don’t have to avoid heels and flats just because you can’t wear them with socks. Applying antiperspirants to the bottom of your feet, so you can confidently rock your favorite shoes. 

Can excessive sweating cause an athlete’s foot?

You are at risk for an athlete’s foot if you often wear closed shoes without taking precautions.

How to stop feet sliding forward in running shoes

Sliding in shoes is a common problem among runners, and it is often due to ill-fitted shoes, poor foot alignment, and incorrect running form. To prevent this problem from happening, purchase close-fitting shoes or use insoles to give your shoes a snug fit.

Assuming that your kicks now fit comfortably and are laced properly, the next thing to do is to adjust your running style with your new shoes. 

Have a slight whole body lean from the ankles. Make sure your foot lands under your center of mass. If you are overstriding, you’ll land with a straight leg with your foot in front of your center of mass. This leads to a “braking effect,” causing your foot to slide forward.

Finally, you need to get used to running on softer surfaces before you transition to harder surfaces like asphalt roads.

How to stop shoes slipping at heel

Stilettos, peep toes, platform shoes, and pumps are fashionable, but they are prone to heel slippage, especially when the shoes are ill-fitted around the ankles. 

To prevent your heels from slipping, it is crucial to find shoes that fit you properly around the ankle and the toe box. And if for some reason your heels can’t be locked in place, you’ll need the help of heel grips and some Hollywood tape.

And if those items inconvenience you, you might want to consider using strapped heels, instead.

Final thoughts

Now that you know how to stop sweaty feet from sliding in shoes, all you need to do now is to take action. Which solution would you like to try first?

You can start by investing in a few pairs of inserts to provide your sports shoes with a better fit. Women will also benefit from using Hollywood tape and foot pads for high heels. I’m sure there is a technique or product that will work for you!

Finally, don’t forget to make the necessary adjustments to your stride. 

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