The last time you gave any thought to the way you tie your shoes was probably when you were getting ready to start kindergarten. While that default crisscross method is second nature by now, it may actually deserve a second look.
Foot experts say that anyone struggling with foot pain might want to consider other lacing methods, since adjusting lacing patterns can help with all sorts of foot issues.
"Making simple shoe-lacing adjustments can help with foot anatomy variations like bony bumps, super high arches, excessively narrow heels or toe abnormalities," said physical therapist Milica McDowell.
"Adjusting your lacing pattern is just another way to customize your shoe to fit your individual foot anatomy the best," she said. While McDowell noted that folks without foot or ankle problems are fine with basic lacing, others may want to consider some options.
Lacing shoes the right way for your foot can be a game changer, said podiatrist Dr. Suzanne Fuchs. "Proper lacing techniques can enhance stability, reduce the risk of blisters and alleviate pressure on specific areas of the foot, which is particularly important for athletes."
First, check your shoe size.
Before you start lacing in a new way, make sure you're working with a shoe that fits your foot. "More than 60% of adults are wearing the wrong-sized shoe," McDowell said. "Adult feet change sizes due to all sorts of reasons, including weight or muscle gain or loss, injuries, medications and more." She suggested being professionally measured in a shoe store at least once a year.
Another bit of advice centers around the tying itself. "You shouldn't let anyone, including a shoe sales associate, tie your shoes when you're trying them on," said fitness writer and biomechanist Kaleigh Ray from Treadmill Review Guru. "Having someone else tie your shoes can make a shoe feel uncomfortable, and if you can tie your own shoes, you should, because it allows you to get a proper feel for what a new shoe is like."
Next, find a lacing method that works for you.
Now that you're in a right-sized shoe, it's time to pay attention to your laces. Podiatrist Dr. Adenike Sonaike suggested thinking of laces as "tailoring" for your shoes. "Alternate lacing techniques can provide foot stability by minimizing movement in the shoe, which can help decrease injuries and improves shoe fit," she said.
Now that you've got the fit, the focus shifts to stability, which is where the right type of lacing comes in.
"Excessive movement within a shoe can lead to trauma, blisters, corns, ankle pain and clawed toes," said Marion Yau, host of Miss Foot Fixer on YouTube. "Incorrect lacing can cause heel slippage, increasing the risk of blisters and heel pain, while proper lacing ensures comfort, reduces pressure, and provides stability." No matter which lacing method you choose, make sure you've got the proper tension in the laces, Yau said. "People sometimes make their laces too loose, causing the foot to slip and potentially leading to toe damage and skin irritation," she said. "And if the laces are too tight, that can lead to skin irritation, nerve impingement on the top of the foot and inflammation of the extensor tendons."
"When you're tying, avoid tightening the entire shoe," Ray said. "If you have a very narrow foot, you may need to, but most people should allow their foot ample room to expand throughout the day or during their run. I recommend leaving your laces looser toward your forefoot and mid-foot and tightening the last one or two lace segments. However, foot shape can vary widely, so you may need to make adjustments to suit your foot shape."
Here are some lacing options.
There are many possible variations for lacing shoes. Ian's Shoelace Site says there are almost 2 trillion ways to feed a shoelace through an average shoe with six pairs of eyelets. And you also have the option of switching out standard laces for those made of other materials, said podiatrist Dr. Robert Spalding. "Elastic shoe strings are another answer to getting more room in shoes without having to change the laces."
Have flat feet or low arches? Try a heel lock/runner's loop: Create a loop on the outside of the shoe at the top eyelets and then use the laces to create a lock around the ankle. "This prevents heel slippage and reduces dorsal pressure, alleviating skin irritation and numbness," Yau said. "It also prevents the foot from sliding forward, and it can prevent blistering." Here's a demo video.
High arches? Try the diagonal/double helix: This lace-up helps relieve pressure points from high arches, Fuchs said. "Thread one end of the lace in the top eyelet on the outside of your ankle, keeping enough room to tie the shoe. Then run the lace diagonally down to the bottom eyelet above your big toe. Diagonal laces will both point to each foot's big toe." Yau also is a fan of this technique. "It helps lift the toe caps of the shoes, providing more freedom for those with bruised or thickened nails and sore toes," she said. Here's an instructional video on diagonal lacing from Professor Shoelace.
Pressure on top of foot? Shoes feel tight? Try Lydiard lacing: Named after running coach Arthur Lydiard, this technique looks like horizontal "bars" on the outside with inner, hidden verticals. It may also help increase blood flow by reducing pressure on the foot, Yau said. To do this, lace straight across and through the outside of the bottom eyelets, then run the left lace straight up the inside of the shoe to the second eyelet, and lace straight across and through the other side's second eyelet. Run the right lace straight inside the shoe to the third eyelet and then across to the other side. Here's a how-to video.
Bunions or other sore parts? Try gap lacing: This style is named for the "gap" of laces it leaves in the middle of the shoe. "It decreases pressure on areas with spurs, protuberances or sensitivity," Sonaike said. Ray said, "this lacing allows you to customize the fit of your shoe by removing the pressure of laces on sensitive areas." To do gap lacing, lace straight across and through the outside of the bottom eyelets. Run the laces diagonally across the shoe and through the outside of the second eyelets. Run laces straight up the inside of the shoe for one or two eyelets. Thread through eyelets and then diagonally across and through the next eyelets. Here's a tutorial from Professor Shoelace.
Finally, the great 'unlacing' controversy.
"One of the most controversial lacing questions is whether or not you should untie your laces after every walk and run, or if you can just slide your shoes on and off," Ray said. "If I'm completely honest, I am about 50/50 on which one I do. For me, it has never been an issue to remove my shoes without tying them, but other walkers and runners may have more problems with their shoes slipping around their heels."
While Ray is OK with the occasional slip, there are those who say you should always unlace what you've laced.
Simon O'Brien is the medical marketing manager for Altra Running. "So many people just slide their shoes off and pull them back on, which can cause a lot of friction on the heel collar in the shoe, break down the material and cause blisters," he said. "Freshly lacing up your shoes each time also ensures a more dialed fit and avoids excessive pressure or hot spots around your feet."
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