Lacing Your Athletic Shoes

We talk a lot about how important it is to have the correct shoe for the right sport, but one thing we never talk about is lacing up those laces properly! You're probably saying to yourself, "Well, an idiot can lace up their sneakers", which is true, but can they do it the right way? And did you know that the way you lace up your shoes may determine if you are putting yourself at risk for foot injury?
Mission Hospital's Devon Glazer, D.P.M. says, "It's just one of the many simple things you can do to safeguard your feet while you put them through the demands of an athletic workout or even a long day of walking over all sorts of surfaces. Simply lacing your shoes or sneakers properly, along with choosing a shoe that fits your foot correctly, can add comfort to your stride and prevent foot injuries."
Being lax about lacing your shoes properly can lead to blisters, hammertoes, heel bruises, and stress fractures.
Here's how to lace up your shoes properly:

1. Don't put the laces on tight to begin with; leave them loose. This will relieve stress on the eyelets and the backs of the shoes. Even when you're trying shoes on, you should take the laces out and re-lace them.
2. Begin at the bottom and pull the laces using one set of eyelets at a time to tighten. This prevents stress at the top of the shoes and will guarantee a better fit. 
3. Remember that there are usually more eyelets than you will use to achieve the best fit for your foot.

Those are the basics of lacing your athletic shoes. Now here are some specifics for your type of foot:

1. Wide feet: Use the eyelets closest to the tongue, to allow greater width in the lacing area.
2. Narrow heel and wider forefoot: Try using two laces for a combination fit. Use the closest side of eyelets to adjust the width of the heel at the forefoot and the wider set of eyelets to tighten the heel and keep it from slipping out.
3. Foot pain: If you have a high arch, bone that sticks out, bump on the top of your foot, nerve or tendon pain, skip eyelets to fit your comfort level. Part of your pain may be caused by too-tight shoes. 

Reference: Fit-Bottomed Girls
If you are a runner and have a foot problem, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Medicine Podiatrist in CT
Podiatrist in Newington
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