Shoe Lacing Tips: Lacing Your Shoes For The Perfect Fit

You spent considerable time choosing your perfect shoes at the shop, they fit and felt great there but after wearing them for an hour or more at home you notice a few spots on your feet are sore.  Does this sound familiar?

Not all shoes are created to accommodate every foot size and shape. Some can be wider or tighter in different areas. This can get tricky and cause irritation and discomfort when you start wearing the shoes for an extended period of time.  Read on to learn about simple solutions you can use to overcome this problem.

Wide Feet Lacing

Wide forefoot

  • If you feel high pressure at the forefoot you might find this lacing useful. It aims to open up she shoe and give your forefoot more space.
  • Having a wider forefoot is not an uncommon problem and in addition to this lacing, some brands do offer wider models.



Wide feet in general

  • If your feet are wide in general, you will find this lacing technique more beneficial. By skipping every second row, it allows the shoe to open up, while still making you feel secure  


Narrow Feet Lacing


Narrow foot

  • Although some people have quite a narrow foot or some prefer that snug fit feel, with have to bear in mind that when running our feet do swell a little bit. It is important to ensure you can still flex your toes. Many people who like that snug fit tend to tie the laces too tight, this can hinder normal blood flow, leading to numbness and bruising.
  • If you do have a narrow foot type, a great way to tie the laces without restricting any movement, is to follow the technique below. It aims to tighten the shoe more than usual techniques


Lacing techniques for different arch types


Everyone’s feet are different.  There are high to low arches and you may even have to fit an extra insole or orthotic into your shoes.  Knowing how to correctly lace your shoes will make a huge difference as it will allow your feet to be comfortable.


High arch feet

  • For those that may have a higher arch, cross-over lacing may be the win.
  • Simply loosen the middle part of the lace to allow more room to extend your foot.





High midfoot

  • By skipping one or two laces, you give your midfoot space






Lacing techniques for better performance


Toe pains/ Black/bruised toe nails

  • Painful cramping can be due to not having enough room at the front of the shoe. This type of lacing can allow for more space in the forefoot, allowing the toes to splay and reducingm the risk of toe pain, numbness and bruised toenails
  • Gives your toes more space = no more black toenails!




Lock lacing to help prevent heel slippage

  • Heel slipping can be a serious problem, resulting in instability, distraction and irritation
  • This technique gives you a compact fit and keeps your heel in place.
  • This technique is also proven to reduce pressure the top and bottom of your feet
  • This involves making a loop at the eyelet, and threading the laces through these loops. This allows for a snug fit that will prevent the foot from shifting its position inside the shoe.




If you often find it difficult to get the right fitting shoe for your foot type, visit our clinic where we can do a full biomechanical assessment on your feet, look at all your footwear and offer any advice on the best footwear for your foot type and teach you the best lacing techniques specifically for you.

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