If you are dealing with heel slipping in soccer cleats, heel lock lacing, grip socks and a cleat with a better heel counter can all help. More often than not, the real cause is a cleat that is too long or a last that is too roomy for your heel. It happens a lot to players with a wide forefoot and a narrow heel.
Below we walk through the causes and the fixes one at a time. For the basics, also read how soccer cleats should fit.
Why does your heel slip in your soccer cleats?
There are three usual suspects.
- The cleat is too long. This is especially common if you went up a size to get more width.
- Your heel is narrow for the last. A roomy heel counter lets a narrow heel slide around.
- The lacing is too loose or wrong for your foot. A cleat that is too roomy makes you crank the laces harder, which creates pressure without actually locking the heel.
First, rule out a cleat that is simply too big, see soccer cleats too small or too big. A little heel movement is normal, but a lot of sliding leads to blisters on your heel and Achilles tendon, and to less control on the ball.
How do you fix a slipping heel with your laces?
Use heel lock lacing, also known as a runner’s loop. Lace up to the last two eyelets, then thread each end through the top eyelet on the same side so it forms a small loop. Cross the ends, pass each one through the loop on the opposite side and pull. Then tie your laces as usual.
This holds your heel in place and even works on a cleat that is slightly too long. You will find more techniques in our guide to lacing soccer cleats for a high instep, wide forefoot and heel slip. Don’t yank the laces extremely tight, though, because that can tear the eyelets. Cleats with an elastic sock collar work differently, see soccer cleats with a sock.
Do grip socks help with heel slip?
Up to a point. Thicker grip socks take up about half a size. Wear a thin sock with a cleat that already fits snugly, and a medium to thick one with a cleat that is a little roomy. Go too thick and your forefoot gets squeezed when your foot swells in the second half, so be careful if you have wide feet.
Grip socks are useful in roomy models, like the Puma King 20 on a narrower foot, or in the Predator early in the break-in period. They can’t fix the wrong shape.
Do heel pads and tongue pads help?
Heel cushions and tongue pads add a bit of volume. They can close a small gap, but they won’t save a cleat that is too long or too roomy. Don’t stuff cotton or paper into the toe, because it shifts around. Only use a pad if the insole leaves room for it and it doesn’t start to press.
Which cleats have a good heel?
According to our sources, the Puma King 20 has a strong heel lock despite being a wide cleat. The heel of the Mizuno Morelia Neo V is singled out as one of its biggest strengths, and the New Balance Furon v9 has a heel rated among the best in that source’s test. Narrow heels can slip in the adidas Copa Pure IV and in the Predator with its external heel counter.
The Nike Phantom 6 Low has a roomy heel, which is a poor match for a narrow heel. Check out the Puma King instead, and our page on Mizuno wide soccer cleats.
Heel slipping with a wide forefoot and a narrow heel
This is a tricky combination, because the cleat has to be wide up front and narrow in the back. Pick a model with good lockdown and a separate tongue, and use heel lock lacing. According to our sources, the Mizuno Morelia II works for both wide and narrow heels. Before you shop, measure where exactly your foot is wide, see measuring foot width.
Heel slipping in soccer cleats: when should you exchange them?
Send them back if the cleat is more than half a size too big, if your heel keeps sliding even with lock lacing and grip socks, or if you are getting blisters. If your heel or Achilles tendon keeps hurting or the blisters keep coming back, have a podiatrist or your doctor take a look. For advice tailored to your foot, use the cleat advisor.