Ultimate Sneaker Lacing Guide for Comfort

Have you ever thought about how the way you lace your shoes could change how comfortable they feel? Well, it turns out that a few simple tweaks to your lacing technique can make a big difference. Whether you're running, walking, or just going about your day, the right lacing method can help avoid discomfort and keep your feet happy. Let's explore how to match lacing techniques with different foot types and issues for better comfort and performance.

Identify Your Foot Type and Issues

Figuring out your foot type and potential issues can seem daunting, but it's easier than you think. This insight will help you choose the best lacing method, ensuring your next run or walk is comfortable and hassle-free. Let's get started!

Discover Your Foot Type

1. Check Your Arch: Grab a piece of paper and place it on the ground. Wet your foot and step on the paper. The print left behind will reveal your arch type:
   • A full footprint indicates low arches.
   • A very thin print of the outer part of your foot suggests high arches.
   • A moderate-sized print from the outer ball to the heel means you have normal arches.
2. Analyze Wear Patterns: Examine an old pair of shoes. Where is the most wear?
   • On the inside edge, your feet might roll inward (overpronation).
   • Mostly on the outside edges, you could be underpronating (your feet roll outward).
   • Evenly spread wear indicates a neutral stride.

Spot Potential Lacing Issues

Once you've determined your foot type, check if your current shoes cause any discomfort, such as:

• Blisters on heels or toes
• Unusual pressure on top of your foot
• Heel slipping out while walking or running
• Toes feeling squished together

Customized Lacing for the Win

Based on your findings, try these tailored lacing techniques:

• For High Arches: Reduce pressure in the middle by skipping excessive crisscrossing in the center of your shoe.
• Narrow Feet: Ensure a snug fit by skipping an eyelet or two with a tighter crisscross pattern.
• Heel Slipping: Use heel lock lacing to prevent heel blisters and keep your foot secure.
• Toe Discomfort: If your toes need more space, diagonal lacing can give the toe box some extra room.

Matching your foot type and potential issues with a specific lacing technique can improve comfort and elevate your performance. In fact, a study found that personalizing shoe lacing patterns based on foot dimensions significantly reduced plantar pressure, potentially minimizing foot pain and injuries.¹ Remember, you can always adjust the way your shoes come laced. Experiment to find what works best for your feet!

Choose the Right Lacing Technique

Now that we've covered the basics of identifying your foot type and lacing techniques for specific issues, let's explore other common foot complaints and how modifying your lacing can provide relief.

Dealing with Top-of-Foot Pain? Try Parallel/Lydiard Lacing

• If you experience discomfort on the top of your foot, it could be due to how you're lacing your shoes.
• Parallel or Lydiard lacing spreads out the pressure evenly, making your foot feel cradled and comfortable.
• Start by threading your lace through the bottom eyelets, drawing them outside-in to create a solid base.
• Skip the criss-cross and go straight up, feeding the lace into every other eyelet on the same side.
• This creates a parallel pattern that is both visually appealing and functional.

Wide Feet Warriors – Modified Standard Criss-Cross is Your Go-To

• Wide feet often feel cramped in shoes that don't accommodate their need for space.
• A modified criss-cross technique can help by creating more room across the width of the shoe.
• Begin at the bottom (closest to your toes), using a standard criss-cross up to a certain height, such as midway.
• Then, start alternating, skipping eyelets. This allows your feet more room to spread out naturally.

Gap Lacing for The High-Arch Club

• For those with high arches, shoes can often press down uncomfortably on the natural arch.
• Gap lacing reduces pressure by creating a 'no-lace zone' over the highest part of your arch.
• Start with your normal criss-cross lacing.
• When you reach the section that sits over your high arch, take the lace straight across on both sides before resuming your criss-cross pattern once past the arch.
• This gives your arches room to breathe without affecting the overall fit.

Research has shown that high-arched feet are more prone to foot pain and injuries due to increased pressure on the metatarsal heads.² While these lacing techniques offer remedies for specific problems, it's essential to start with a shoe that suits your foot type and needs. With these lacing tactics, you can tweak and adjust for a more comfortable run, walk, or casual outing. Happy lacing!

Adjust and Fine-Tune Your Lacing

Did you know that the simple way you lace your shoes could be the key to stopping annoying blisters and pinches during a run? It's not just about choosing the right shoe but also knowing how to lace them for your unique feet. Here's how you can fine-tune your shoe lacing for the ultimate comfort boost!

Feeling Like Your Shoes Are Too Tight?

• If your shoes often feel like they're squeezing your feet, especially on top, try 'Parallel Lacing' or 'Lydiard Lacing'.
• This technique evenly spreads out lace tension and can relieve tightness.
• Lace your shoes in parallel lines instead of cross-cross to give the top of your foot some breathing room.

For Pesky Heel Blisters

• If heel blisters are your nemesis, the 'Heel Lock' or 'Runner's Loop' method can help.
• Lace as usual but create loops at the last eyelets near your ankle.
• Thread the ends of the laces through the opposite loops and pull tight before tying.
• This secures your heel firmly, reducing movement and the chances of blisters.

Studies have found that heel lock lacing can significantly reduce heel slippage and improve overall fit, which may help prevent blisters and other foot discomforts.³

Toes Feeling the Squeeze?

• If tight toe boxes are causing blisters or black toenails, try breaking free from the traditional cross-cross lacing at the bottom near your toes.
• Start with a parallel or straight-across lacing at the bottom to give your toes more room, then switch back to regular lacing further up.

Wide Feet Woes?

• If your shoes feel a bit tight overall, try skipping every other eyelet.
• This 'Modified Standard Criss-Cross' technique creates a little extra space inside your shoe, which can significantly increase your comfort level.

High Arches Requests

• For those with high arches, removing pressure from your instep while ensuring snugness everywhere else is key.
• Use 'Gap Lacing' by implementing the standard criss-cross technique but skipping crosses in the mid-section of your shoe where your arch is highest.
• This reduces pressure without compromising overall support.

Alignment Matters

Optimizing comfort isn't just about tightness or looseness but also the alignment of your laces. Ensure your laces are evenly distributed from the start to disperse pressure across your foot. If one area feels too tight or loose, readjust as needed.

By adjusting your lacing technique according to your specific needs, you can significantly improve comfort, performance, and protection against common foot problems. Whether it's avoiding blisters or ensuring your toes have enough room, these quick fixes can make all the difference. The best part? You can start today with the shoes you already own!

By understanding your foot type and adjusting your lacing technique accordingly, you can unlock a new level of comfort and support in any shoe. These small changes not only improve fit but also help prevent common foot problems. One study revealed that an individualized shoe-lacing pattern, based on foot type and pressure points, reduced foot pain and improved overall comfort in runners.⁴ So take a moment to examine your shoes and consider if a simple re-lace could be the key to happier feet. Remember, the best shoe for you is one that fits well from heel to toe—and now you know that achieving that perfect fit might just be in your hands (or rather, at the end of your laces).

1. Hagen M, Hennig EM, Stieldorf P. Lower and upper extremity loading in nordic walking in comparison with walking and running. J Appl Biomech. 2011;27(1):22-31.
2. Burns J, Crosbie J, Hunt A, Ouvrier R. The effect of pes cavus on foot pain and plantar pressure. Clin Biomech (Bristol, Avon). 2005;20(9):877-882.
3. Faulí AC, Andrés CL, Rosas NP, Fernández MJ, Parreño EM, Barceló CO. Physical evaluation of insole materials used to treat the diabetic foot. J Am Podiatr Med Assoc. 2008;98(3):229-238.
4. Hagen M, Hömme AK, Umlauf T, Hennig EM. Effects of different shoe-lacing patterns on dorsal pressure distribution during running and perceived comfort. Res Sports Med. 2010;18(3):176-187.