Knot Your Average Laces!
Ideally, your running shoes fit perfectly. They should feel great from the first run you take in them and require no break in period. They shouldn't regularly give you blisters or result in black and blue toenails. The first line of defense for preventing running shoe related issues is to get fit for the right shoe for you. The shoe needs to be the correct size (length and width), have the right combination of cushion and support to feel comfortable, and the appropriate insert when necessary. Getting properly fit by a run specialty expert and having the opportunity to try on various styles is key, which is why I tell all of my runners to go to a local store like Big Peach, West Stride, or Fleet Feet instead of ordering online! (Plus, bonus points for supporting local!)
But sometimes, your feet swell or shrink with training or weather; you change sock brands, or you end up with a bruise or other injury that makes your once perfectly fitting, Cinderella shoes, feel a little off. Today I am going to share two of my favorite, easy lacing techniques that can help your shoes fit just a little bit better, at least until you can get back to the running store.
The Runner's Lock
This is my favorite trick for lacing! You know that extra shoelace hole in the top of your shoe that exists for no reason? Well, this is the reason! I started doing this to my running shoes about 10 years ago and now I do it to almost every shoe. The Runner's Lock or Heel Lock Lacing technique helps to better secure your heel in the shoe to prevent any extra sliding and ensure a hugged in feeling for your foot. This is great if you feel like the width of the forefoot of your shoe and the length are correct, but sometimes it feels like your heel is slipping around.
For this technique, loop your lace through that extra hole, but don't pull it all the way through (there should be a little loop left). Repeat this on both sides. Take the ends through the loops like a car going under a bridge, then pull tightly to remove excess lace, and tie your shoe as normal.
Hot Spot Lacing
This is a great trick if the top of your foot is feeling like it is rubbing excessively and feeling sore after runs. It is also helpful if you are experiencing any numbness or tingling in the foot, or have a diagnosis such as Morton's Neuroma. As stated above, you should first make sure that your shoe is the correct width and size for you, but this can provide immediate relief.
For this technique, unlace your shoe partially, down to where you are getting friction or down to the first or second level of lace holes if you are feeling compressed in the midfoot. Instead of lacing criss cross, take the laces up the sides, then cross over and lace as normal. You can even skip another criss cross and go up again, effectively creating decreased pressure over two areas.
As always, if you are having pain with running, talk to a healthcare professional who understands runners! Sometimes these lacing tricks can be enough to solve a problem, but if pain persists or keeps you from running > 3 days, it's time to get it checked out. These tricks can be helpful in the short term, or can be a good adjunct, but are never a replacement for a proper shoe fit with a style that supports you and your running. Consider this your sign to go to the running shoe store, maybe even pick out a new outfit! (this is not medical advice but it might make you feel better, worth a shot and you deserve it!)
Thanks for reading!
Dr. Elizabeth Karr PT, DPT, OCS
