The health of your feet is one of those things you often don’t question until it becomes a problem. Having issues with your feet can be extremely distressing and restrictive, which is why it is always a good idea to prevent issues before they arise. Taking the advice of podiatrists is a wise step (if you’ll pardon the pun), and one area in which this is particularly welcome is the issue of shoe lacing. Below, we’ll explain how this can become a problem, and how to prevent that.

Common Shoe Lacing Mistakes to Avoid

When we first get a pair of shoes, lacing them up is often something we simply do on autopilot; we’re more concerned with how they fit and how they look than how to lace them. However, incorrect lacing can cause a range of problems including bunions, heel pain and poor circulation. 

Too tight across the forefoot

A common mistake with the lacing of shoes occurs when someone sets the laces too tightly across the forefoot or instep. This is a particularly frequent mistake with people who have wide feet, or regular runners. Lacing shoes in this way leads to poorer blood flow and can cause numbness in the feet as well as ongoing pain.

Heel slippage

If shoes are not laced in a way that secures the heel, it can lead to the foot slipping inside the shoe. This not only affects balance, but can also cause blisters on the heels and the rest of the foot, as well as increasing the risk of ankle sprains and twists.

Pressure points

When the laces press on pressure points on top of the foot, it is easy to conclude that the shoe has been laced to an appropriate tightness. In fact, these pressure points are a sign that the shoe has been laced too tightly, which results in damage to soft tissues in the foot and pain in the short term.

Podiatrist-Approved Lacing Techniques

Heel Lock Lacing

Achieving solid ankle support, this method of lacing helps keep the foot in place and avoid slippage. This reduces the risk of sprains and blisters. It works as follows:

1. Lace the shoes up as normal, up to the second-to-last eyelet.
2. Instead of then crossing the laces over, pull them up through the last eyelet on the same side, forming a loop between the last two eyelets.
3. Pass the lace across the top of the shoe and under the loop on the opposite side, and then pull tight to lock the heel in place.

Window Lacing

People with high insteps who find that their laces press on the top of their foot can avoid the pain and harm resulting from this by using a technique which provides a “window” or space at the top of the shoe, relieving pressure on the foot.

1. Lace the shoes up to the eyelet below the point where pressure is most commonly felt.
2. Instead of crossing the laces over, pull them up through the next eyelet on the same side.
3. For the rest of the eyelets, continue lacing as before, creating space in the problem area where your foot can “breathe”.

Wide Foot or Runner Lacing

This method gives the shoe a wider fit, ideal for people who have wider feet, or who run for enjoyment or competitively. This will prevent ongoing pain and circulation issues.

1. From the beginning, thread the lace through the eyelets on the same side of the shoe. This is often referred to as “parallel lacing”.
2. Continue lacing in this way, ensuring that the laces do not bind across the foot.
3. At the top of the shoe, pull through the opposite eyelet as with conventional lacing, ensuring that the shoe is securely fastened while allowing the needed width.

By following the above podiatrist-recommended tips, you will prevent the issues that can arise from inappropriate lacing and enjoy more comfort.