End Your Foot Pain With The Right Lacing Techniques

Here are the six most common sneaker fit problems that can often be fixed with the right lacing technique.

Slipping Heel


This basic lock laces technique should be the staple in your bag of tricks. You can use a "lock lace" at any position in the shoe. If you feel that your foot is moving around too much at the forefoot, add one there. If you're slipping in the heel, put one at the top.

It's very easy to do. Simply pass the lace back through the hole that you just came out of forming a loop. And then cross lace as usual, passing the lace through the loop you formed. The picture is misleading because to keep things looking clean and neat looking for the picture, the laces pass through the hole they just formed. Make sure to cross lace them through the other side.

High Instep


This is super easy but at the same time super effective. Simply pass the lace up the side of the shoe wherever you are feeling the pressure. You can do it through one, two, or more holes.

You'll often hear runners refer to hot spots in their shoes. It's where the top of their foot is rubbing the top of the shoe creating friction and heat. Let them know that this is one way that they may be able to relieve that friction.

Bruised/Sore Big Toe


Have you ever had a sore big toe after a workout or a bruised one after a run? Lacing your shoes like this will help to relieve some of that pressure and hopefully your discomfort.

It's not a complicated as it looks. Start by passing the lace through the hole at the top, opposite of your big toe. Make sure you leave enough lace to actually tie the shoe when you're done. I've made this mistake myself. Now pass the longer end through the hole closest to your big toe, making one long diagonal lace. Next pass the lace through the hole directly across from it, and and diagonally across the shoe. Just repeat the over, diagonal, over, diagonal, until you get to the last hole.

Swollen Feet


I love the look of this technique and sometime do it just for fun. But I've done it out of necessity on hot humid days as well when my feet have swollen to near the size of watermelons.

You'll start at the bottom like normal, and pass one of the laces up the side of the shoe, through the first eyelet. Pass that lace over to the other side and through that eyelet. Now go up the side of the sneaker skipping the first hole.

Wide Feet


If your feet are wide, the trick is to create a little more room in the toe box lacing up the sides instead of the typical criss-cross pattern. You can lace as little or as much as you like up the sides. Try using it with a lock laces at the top and see how that feels.

Narrow Feet


This might look a little confusing because of the odd loop in the middle. But it's just a lock lace (demonstrated in the first example) that's tied in the middle of the shoe instead of at the top.

You can use as many of them as you want, even the whole sneaker if you need to.