Tie Shoes Securely, Keep Toes Awake

There are a variety of factors to consider when purchasing new shoes, such as foot type, activity, mileage, and environment. However, one factor that is often overlooked is the importance of proper shoe lacing. Tying your shoes correctly can make a significant difference in your comfort level, especially for runners. Improper lacing can lead to issues such as foot pain, blistering, sore toes, and even black toenails. By adjusting the lacing technique, individuals can alleviate these problems and improve their overall comfort. Different lacing methods, such as heel lock lacing, straight bar lacing, and gap lacing, can provide solutions for specific issues like heel slippage, toe bashing, and pressure on the top of the foot. Additionally, using alternative materials like elastic laces can also enhance comfort and convenience.

Preventing toe bashing and soreness

Numb toes can be a result of a variety of factors, from wearing the wrong shoes to more serious conditions like diabetes. It is important to address this issue as it can lead to worse problems if left untreated.

One of the most common causes of numb toes is a condition called Neuroma, or Morton's neuroma, which refers to the thickening and injury of certain nerves in the front of the foot. This is often linked to poorly fitted footwear, foot shape, and gait (walking) style.

To prevent toe soreness and bashing, it is crucial to wear properly fitted shoes. Prolonged use of pointed, tight, or ill-fitting shoes can cause ongoing compression of the forefoot, leading to pathological changes in the tissues within the foot.

When purchasing shoes, consider your foot type, activity level, mileage, and environment. Additionally, be aware of any underlying foot conditions that may require specific types of shoes or lacing techniques.

To relieve numbness in your toes, try adjusting the way you lace your shoes. Here are some lacing techniques to address common issues:

• High-arch lacing: This technique helps alleviate tightness and add comfort by opening up the middle of the lace pattern. Crisscross the laces through the first set of eyelets, then thread the shoelace only through the sides and tie as usual.
• Tight shoes: If your shoes feel too tight, distribute the laces evenly to reduce pressure and add comfort. Lace the shoelaces in parallel without crisscrossing. Thread them underneath every other eyelet and tie as usual.
• Wide feet: For people with wide feet, this technique helps loosen the shoe to provide more space and comfort. Start with a crisscross lace, then thread the shoelace in a crisscross fashion every other eyelet and tie as usual.
• Wide forefoot: This technique allows for more space in the forefoot and toe box. Begin by threading the shoelace only through the sides. From the midfoot upwards, start tying with a crisscross and tie as usual.

By implementing these lacing techniques and wearing properly fitted shoes, you can help prevent toe bashing and soreness, ensuring a more comfortable experience for your feet.

Reducing pressure on the top of the foot

If your shoes are causing pain or discomfort on the top of your foot, it may be time to try a new lacing technique. This can be especially important for runners, as the impact of running can make the difference between numb feet and black toenails.

• Straight Bar Lacing: This technique, also known as Lydiard Lacing, reduces pressure on the top of the foot by removing any criss-crosses and, therefore, any points of pressure. To do this, thread both sides of the shoelace down into the first two eyelets near the bottom of the shoe. Take one lace and thread it under and through the eyelet above, then bring it over to the other side and down into the second eyelet. Repeat with the other lace, alternating laces until you reach the top of the shoe.
• Gap Lacing: This technique allows you to skip the criss-cross on any part of the foot by threading through two eyelets instead of across. For example, you can try threading from the first to the third eyelet, skipping the second eyelet completely. This reduces the pressure that the last criss-cross would cause at the top of the foot.
• High-arch lacing: This technique alleviates tightness and adds comfort by opening up the middle of the lace pattern. First, lace the shoe with a criss-cross through the first set of eyelets. Then, thread the shoelace only through the sides. Finally, tie up the shoe through the next two eyelets or more as usual.
• Skip an eyelet: By skipping one or two eyelets, you can create more space for the midfoot, reducing pressure on the top of the foot. Start by lacing the shoe with a criss-cross. Then, thread the shoelace only through the sides around the midfoot. After the point of discomfort, go back to tying with a criss-cross.
• Re-lace your shoe to tie around the sore spot: Mark the spot on your foot where you are experiencing discomfort. Slide your bare foot into your shoe and quickly remove it. Look for the spot where the marking rubbed off on the tongue of your shoe. When you go to lace up, proceed as usual until you reach the eyelet just before the marker of the sore spot. Instead of threading through that opening, bring your lace back under, pulling it through the eyelet above the marker on the same side of the shoe. Once past the marker, return the lace across the foot and proceed as usual. Do this on the other side as well.

Preventing black toenails

Black toenails are often the result of running or walking long distances, especially when traversing downhill on rough terrain. The toes can be bashed or squished against the front of the shoe, causing pain and discomfort. This can be exacerbated by shoes that are too small or too big, creating a higher chance of toe bashing or heel slippage, respectively.

To prevent black toenails, it is important to ensure your shoes fit correctly and are laced appropriately. Here are some lacing techniques to prevent black toenails:

• High-arch lacing: This technique helps alleviate tightness and adds comfort by opening up the middle of the lace pattern. Criss-cross the laces through the first set of eyelets, then thread the shoelace only through the sides. Tie the shoe as usual through the next two eyelets. This will provide more space and comfort for your toes.
• Skip an eyelet: If your shoes feel too tight, you can distribute the laces more evenly to reduce pressure on your toes. Start by lacing with a criss-cross pattern. Then, skip an eyelet and thread the shoelaces in a criss-cross fashion again. Finally, lace with the usual criss-cross pattern and tie the shoe.
• Straight bar lacing: Also known as "Lydiard Lacing," this technique removes any criss-cross patterns, reducing pressure points across the top of your foot. Simply thread both sides of the shoelace down into the first two eyelets near the bottom of the shoe. Take one lace and thread it under and through the eyelet above, then bring it over to the other side. Repeat this step for the other lace, alternating laces until you reach the top of the shoe. Once at the final eyelet, thread both laces through and tie them together. Tuck the knot and excess laces under the tongue.
• Gap lacing with heel lock: This technique combines gap lacing and heel lock lacing. Gap lacing allows you to skip the criss-cross pattern on any part of the foot by threading through two eyelets instead of crossing over. You can create a gap between specific eyelets to reduce pressure on sensitive areas, such as the 3rd and 4th eyelets. Then, add a heel lock by threading one end of the lace through the eyelet next to your big toe and pulling it up to the last eyelet on the opposite side. Ensure you leave enough slack to tie a bow. Take the rest of the lace and bring it straight across toward the outside of the shoe, lacing through all the eyelets. This technique will lift the toe cap and provide more space for your toes.

Reducing foot movement

Lock Lacing Technique:

This technique acts as a pulley system, keeping the laces tight and "locking" your heel down to minimise slippage. It is particularly useful for runners and hikers who experience sore toes due to their feet sliding forward in the shoe during downhill runs. This method can be further customised by skipping an eyelet to reduce pressure on the top of the foot.

Straight Bar Lacing (Lydiard Lacing):

This technique eliminates any criss-cross lacing, removing pressure points across the top of the foot. It is highly effective in reducing pain and providing relief. However, achieving a tight fit can be challenging, and heel slippage may occur.

Combination of Straight Bar and Heel Lock:

This method combines the benefits of both techniques. It reduces pressure on the top of the foot while still providing a heel lock. However, the heel lock may not feel as secure as desired.

Gap Lacing with Heel Lock:

Gap lacing allows you to skip the criss-cross lacing on specific parts of the foot by threading through two eyelets instead of crossing over. By creating a gap between certain eyelets, you can reduce pressure around sensitive areas, such as the tendons. Combining this with the heel lock technique ensures your foot is securely locked in while avoiding overtightening across the top of the foot.

High-Arch Lacing:

This technique alleviates tightness and adds comfort by opening up the middle section of the lace pattern. Criss-cross the laces through the first set of eyelets, then thread the shoelace only through the sides. Continue tying as usual from the next set of eyelets. This method is useful if your shoes feel too tight and you want to create more space.

Wide Forefoot Lacing:

If you have a wide forefoot, this technique provides more space in the toe box. Start by threading the shoelace only through the sides. From the midfoot upwards, begin tying with a criss-cross lacing pattern and continue as usual.

Remember, it's important to find the right balance when tying your shoes. They should be snug but not overly tight, which can cause discomfort and damage to your tendons. Experiment with different lacing techniques to find what works best for your feet and the type of activity you engage in.

Preventing heel slippage

Heel slippage can be a real pain, especially if you're an avid runner. Luckily, there are a few lacing techniques that can help prevent this issue and make your runs much more comfortable. Here are some tips on preventing heel slippage:

The first technique is called "heel lock lacing", which acts as a pulley system to keep your laces tight and your heel locked down, reducing slippage. To do this, simply lace your shoes as usual until you reach the second-to-last hole. Then, instead of crisscrossing the laces, go straight up into the final hole. Thread the shoelace through the loop onto the other side and tie it up as usual. This provides more support to your ankle without tightening the whole shoe.

Another variation of heel lock lacing is to skip an eyelet. Start by lacing normally until the second-to-last hole. Then, instead of crisscrossing, go straight up two eyelets and thread the shoelace through the loop. This creates a larger loop, which you can pull tighter to secure your heel.

If you're experiencing heel slippage and toe bashing, a technique called "Gap Lacing with Heel Lock" might be the solution. This method allows you to skip the crisscross on any part of the foot by threading through two eyelets instead of across. For example, you can skip the crisscross between the third and fourth eyelets, reducing pressure on the toes, and then add a heel lock at the top to secure your heel.

For those with wide feet, a simple lacing technique can help. Start by lacing your shoes with a crisscross. Then, thread the shoelace in a crisscross fashion every other eyelet. Finally, tie up the shoe as usual. This will loosen the entire shoe and give your foot more space, reducing the chances of heel slippage.

Additionally, it's important to note that the type of terrain and distance covered can impact heel slippage. When running on rough terrain, your foot requires a wider range of movement, which can loosen your laces over time. Similarly, during longer distances, your feet tend to swell, affecting the fit of your shoes. Therefore, it's crucial to consider these factors when lacing your shoes to prevent heel slippage effectively.

Frequently asked questions