6 Shoe Lacing Hacks To Fix Foot Pain & Make Your Running Shoes More Comfortable

Sometimes your feet need a little extra customization.

Chances are, when you take a fresh new pair of shoes out of the box, you don’t think too much about the laces. And that’s fair: regularly-laced shoes usually do a fine job of keeping your feet secure. But for certain people, some simple lacing tricks to accommodate the quirks of their individual feet can actually make their running shoes a lot more comfortable.

So whether you’re still taking advantage of the mild fall temperatures outside or have already made the switch to the indoor treadmill, a simple change in how you lace your running shoes can reduce pressure points, blisters, bunions and bruised toenails. Most runners are no stranger to these foot injuries, so switching up your lacing pattern can often provide some sweet relief.

Make Sure Your Shoe Actually Fits

It’s important to note that if you’re having any of these issues, it might just mean that your running shoes don’t fit correctly in the first place.

There are a few ways to tell if your shoe fits properly.

First, make sure that the widest part of your foot (where your toes flex) matches up with the widest part of the shoe you’re wearing (this should be where the shoe flexes).

Second, put your shoe on your foot and lace it snugly. Place your index and middle fingers together and lay them down the tongue of the shoe, with your fingers pointing towards your toes. The eyelets (shoelace holes) should be just touching your fingers on either side. If you can only fit one finger between the eyelets, your shoes are too big; if you can fit more than two fingers between the eyelets, your shoes are too tight.

Shoes that aren’t the correct size for your foot can lead to heel slipping, friction, hot spots and blisters.

Oftentimes, going up a half size can solve a lot of problems. People usually think their running shoe size is smaller than it actually is. You might also need to try a different brand or style that accommodates your foot anatomy better.

Small Lacing Tweaks Can Make a Big Difference

While there’s no lacing method that can correct for a shoe that truly doesn’t fit right, tweaking your lacing technique can still make a major difference when your shoe is just a little off.

This is especially true when you have feet that are slightly different shapes or sizes – many people will use a lacing hack on just one shoe that they’re having fit problems with.

These alternate lacing techniques are also handy for temporary problems, like a bruised toenail from wearing high heels or a swollen foot that’s recovering from an ankle sprain. In those cases, you can use the alternate lacing until the problem is resolved and then return to your normal lacing pattern.

Of course, changing the lacing can’t solve every common running problem (things like shin splints, heel pain and plantar fasciitis are generally better treated with Foot Levelers custom orthotics inside the shoe, or with soft tissue manipulation and taping). But there are many cases in which it can be a huge help.

One important note for all of these: To avoid creating more problems, it’s essential to have even distribution of pressure across your foot. You don’t want to make your shoes too tight at the forefoot or too tight at the ankle.

1. Heel Slipping

This lacing technique is called the heel lock, and it helps prevent the heel from slipping and causing painful blisters.

However, it can also put pressure on the tendons on the top of your foot and inhibit ankle mobility, so don’t overdo it when you’re running long distances.

To create the heel lock, weave the end of your right shoelace through the extra top eyelet on the right side, going toward the inside of the shoe. Stop about halfway, so you’ve got a loop on the outside of the shoe. Repeat on the left side.

Cross the ends of your shoelaces, then weave the right end of the shoelace through the loop on the left side, and vice versa. Pull the ends of your shoelaces taut to secure the loops and tie your shoelaces normally.

2. Bruised Toenails

If your shoes are a tad too short or tight at the toe, this hack can alleviate pressure and help avoid bruised toenails (or allow already-bruised ones to heal).

Remove the lace completely from the shoe. Weave one end of the shoelace into the bottom eyelet closest to your big toe. Pull the shoelace diagonally and weave it through the top eyelet on the opposite side, going toward the outside of the shoe. (The length of the lace poking outside the shoe at the top is the length you’ll be tying the shoe with, so adjust accordingly).

Move on to the other end of the shoelace. Weave it through the other bottom eyelet, going toward the inside of the shoe. Weave the shoelace diagonally through the next eyelet on the opposite side. Bring the shoelace straight over to the eyelet directly across and weave it through, going toward the inside of the shoe.

Again, cross the shoelace diagonally back over and weave it through the next open eyelet on the other side, going toward the outside of the shoe. Repeat this pattern until you get to the top.

3. Wide Foot Overall

While the most obvious fix for a wide foot is to buy a wide shoe, this is a work-around to give a little more space if that’s not an option.

Unlace the shoe all the way to the bottom, so the lace is only in the bottom eyelet on the left and the right side.

On the right side, bring the lace up and out the next eyelet up on the same side. Bring the shoelace straight over to the eyelet directly across and weave it through, going toward the inside of the shoe.

On the left side, skip the second eyelet and bring the lace up and out the third eyelet on the same side. Again, bring the shoelace straight over to the eyelet directly across and weave it through.

Continue lacing the shoe in this fashion, skipping every other set of eyelets until you reach the top of the shoe.

4. High Instep

A high instep means the top of your foot is raised higher in the middle than the average foot (it’s common in people who have high arches). If you have a high instep, you might experience pressure or irritation on the tops of your feet while you’re wearing shoes.

This lacing technique creates a window in the lacing pattern to accommodate a high instep—it adds volume in the mid-foot, which reduces pressure.

Unlace your shoe from the top three to four eyelets (so your shoe is only laced through two to three of the eyelets at the bottom).

Weave the end of your right shoelace through the eyelet directly above it, going toward the inside of the shoe, and back out through the next eyelet up. Do the same on the left side.

Continue lacing up the rest of the shoe diagonally as you would normally.

5. Wide Forefoot or Bunions

This technique is helpful for relieving tightness when the front of your foot is especially wide compared to the rest of your foot. Making the front of the shoe a little wider can also accommodate for (and prevent) bunions.

Unlace the shoe all the way to the bottom, so the lace is only in the bottom eyelet on the left and the right side.

Weave the end of your right shoelace through the eyelet directly above it, going toward the outside of the shoe. Do the same on the left side.

Weave the end of the right shoelace through the eyelet directly above it again, this time going toward the inside of the shoe. Do the same on the left side.

Lace your shoes normally from here.

6. Narrow Foot

Use this lacing pattern for a narrow foot. If your sneakers have two sets of eyelets on each side, you can simply lace through the ones farthest from the tongue to draw the two sides of the shoe together more snugly.

Otherwise, we’ll use the lace lock described in the heel slipping section above, only between the second or third eyelets. This keeps the laces over the forefoot from loosening.

Unlace your shoe from the top three to four eyelets (so your shoe is only laced through two to three of the eyelets at the bottom).

Weave the end of your right shoelace back through the same eyelet its exiting from, going back toward the inside of the shoe, to form a loop. Do the same on the left side.

Now lace the right shoelace directly across through the left loop, and the left shoelace through the right loop. This is the lace lock.

Continue lacing diagonally to the top as you would normally.

The Ascent Chiropractic Difference

These lacing hacks can help alleviate many of the common foot problems that runners deal with, but for more serious problems – conditions like heel pain, plantar fasciitis, ankle sprains or shin splints – it’s best to consult a professional.

There’s a reason so many athletes choose us – we’re experts in the biomechanics of the foot and ankle and can help you determine the best course of treatment. Ready to get started? Make an appointment at Ascent Chiropractic by calling 262-345-4166 or using our online scheduling app.