How to Lace Your Shoes for Different Foot Problems
Most of us have been lacing our shoes the same way since we were about six years old and haven’t given it much thought since. Laces go through the holes, you tie a bow, done.
But shoe lacing is one of those small adjustments that can make a surprisingly meaningful difference to comfort, particularly if you’re dealing with foot pain, pressure areas, wide feet, narrow heels, or conditions like bunions and heel spurs. Different lacing techniques change where pressure is concentrated across the foot, how securely the heel is held in place, and how much room the toes and forefoot have to breathe.
The best part? It costs nothing, takes about two minutes to change, and is completely reversible if it doesn’t help.
Here’s a guide to the most useful lacing techniques and when to use them.
A quick note before you start
The techniques below work best in shoes with multiple eyelets, like lace-up sneakers, runners, and walking shoes. They won’t apply to slip-ons or shoes with just a single lace point.
It’s also worth knowing that lacing adjustments work best as part of a broader approach to foot comfort. They can reduce pressure, improve fit, and relieve specific pain points, but they’re not a substitute for appropriate footwear or professional treatment if something more significant is going on.
More general comfort strategies can help as well, particularly when the issue is not just the lacing pattern but the overall fit of the shoe. Small changes like these can make a real difference when you are trying to make your shoes more comfortable.
With that said, let’s get into it.
For heel slipping or blisters at the back of the heel
Heel lock lacing (runner’s loop)
If your heel lifts inside the shoe while walking or running, or you keep getting blisters at the back of the heel, a heel lock can make a noticeable difference. It uses the top two eyelets to create a loop that locks the heel firmly in place.
Lace normally up to the second-to-last eyelet on each side.
Instead of crossing over, thread each lace end up through the last eyelet on the same side, creating a small loop.
Cross the lace ends through the loop on the opposite side (left lace through right loop, right lace through left loop).
Pull firmly to tighten, then tie as normal.
Tip: This technique is particularly popular with runners and walkers who find their heel lifts during activity. It makes a noticeably more secure fit around the ankle without needing to tighten the whole shoe.
For wide feet or a tight feeling across the top of the foot
Parallel lacing (straight lacing)
Standard criss-cross lacing puts pressure diagonally across the top of the foot, which can feel restrictive for people with wider feet or a high instep. Parallel lacing runs the lace straight across each row of eyelets instead, reducing pressure on the top of the foot and giving a more even, comfortable fit.
Thread the lace straight across the bottom two eyelets (do not cross).
Take the lace on one side straight up the outside to the next eyelet, then straight across again.
Repeat the shoe, keeping all horizontal segments on top and the vertical segments running along the side.
Tie as normal at the top.
Tip: This technique works especially well for people with conditions like metatarsalgia, swelling across the midfoot, or anyone who finds standard lacing creates a pressure band across the top of the foot.
For bunions or a wide forefoot
Gap lacing (window lacing)
A bunion, which is a bony prominence at the base of the big toe, can make the forefoot area feel cramped and sore, particularly where the laces pass over that part of the shoe. Gap lacing creates a pressure-free window directly over the painful area by skipping a section of the lacing pattern.
Identify which row of eyelets sits directly over the bunion or sore spot.
Lace normally from the toe end up to the eyelet just below the sore area.
Rather than crossing over at that point, run each lace straight up on its own side to skip past the pressure zone.
Resume the normal criss-cross pattern above the gap and tie as normal.
Tip: You can apply this same approach to any localised pressure area across the top or side of the foot, not just bunions. A neuroma, a prominent bone, or post-surgical tenderness can all benefit from having lacing pressure redirected away from that spot.
For narrow heels with a wider forefoot
Combination lacing
Some feet are narrow through the heel and ankle but wider through the ball and toes; this foot shape isn’t always accommodated well by shoes. Combination lacing lets you lace the lower half of the shoe more loosely for forefoot width, while lacing the upper half more firmly to hold the heel securely.
Thread the lace through the first eyelet and tie a small knot or loop to anchor it at the toe.
Lace the first two or three rows with a looser, parallel style to give the forefoot more room.
From the midfoot upward, switch to a standard criss-cross and lace more firmly.
Finish with a heel lock at the top if needed, then tie.
Tip: This takes a little more patience to get right, but it can be a game-changer for people who struggle to find shoes that fit their particular foot shape comfortably.
For toe pain, black toenails, or pressure on the toes
Toe relief lacing
Downhill walking, running, and long days on uneven ground can cause toes, particularly the big toe or second toe, to press against the end or top of the shoe. This leads to bruised or blackened toenails, blisters on the toes, and general forefoot discomfort. Starting the lace at an angle can shift the foot slightly back in the shoe, relieving pressure at the toe end.
Begin by threading the lace only through the bottom eyelet on the side of the foot where the sore toe is.
Run the longer end diagonally across to the opposite side, skipping the first eyelet on that side and going straight to the second.
Continue with a normal criss-cross pattern from there upward.
This creates a diagonal pull that gently shifts the foot away from the side under pressure.
Tip: For people who regularly walk downhill or hike, this technique, combined with ensuring there is at least a thumb’s width of space between the longest toe and the shoe end, can prevent a lot of nail damage.
For high arches or pain across the top of the foot
Loop lacing for high instep
People with high arches often find standard lacing creates uncomfortable pressure across the top of the foot (the instep), particularly after long periods of wear. Creating a relief loop through the middle of the lacing pattern reduces this pressure significantly.
Lace normally from the toe up to roughly the midpoint of the shoe.
At the midpoint, instead of crossing over, thread each lace end straight up through the next eyelet on the same side, creating a small loop on each side.
Cross over above the loops and continue lacing normally to the top.
Tie as usual.
Tip: The loops act as a hinge point in the lacing, releasing pressure across the highest part of the arch without loosening the whole shoe.
For plantar fasciitis or heel pain
Lacing can’t treat plantar fasciitis directly; it requires proper assessment and management, but keeping the heel well-supported inside the shoe is an important part of not making it worse.
The key principles for people with heel pain are:
Use a heel lock at the top of the lacing (see above) to prevent the heel from lifting and placing additional strain on the plantar fascia with each step
Avoid lacing so tightly through the midfoot that it restricts the natural movement of the arch
Make sure the shoe itself has enough cushioning and heel support to work with, regardless of how it’s laced
A well-laced shoe won’t fix plantar fasciitis, but a poorly fitting one, where the heel slips and the foot compensates with every step, can absolutely make it worse.
General lacing tips worth knowing
Beyond specific techniques, a few general principles apply regardless of which approach you use:
Lace in the morning, not after a long day: feet swell throughout the day, so lacing based on how your foot feels after hours of use can mean the shoe is too loose in the morning. Aim for a comfortable but secure fit first thing.
Replace old laces: stretched, fraying, or worn-out laces don’t hold tension the way new ones do. If your laces are tired, the technique won’t work as well, regardless of how carefully you apply it.
Don’t lace so tightly that you restrict circulation: numbness, tingling, or a throbbing feeling across the top of the foot while wearing lace-up shoes usually means they’re too tight through the midfoot. Ease off a little.
Asymmetry is fine: if your feet differ in width or shape, there’s nothing wrong with lacing each shoe differently to suit each foot. Most people don’t, but there’s no rule against it.
When lacing adjustments aren’t enough
Lacing is a useful tool, but it’s working within the constraints of the shoe itself. If the shoe is the wrong shape for your foot, too narrow, too flat, or doesn’t have adequate support, no lacing technique will fully compensate.
Similarly, if foot pain is persistent, worsening, or significantly affecting your daily life, lacing adjustments are a sensible first step but certainly not a final answer. Conditions like bunions, plantar fasciitis, neuromas, and heel spurs all respond well to professional treatment, and the sooner that happens, the more straightforward it tends to be.
How Hurst Podiatry can help
If you’ve been struggling with foot discomfort in your shoes and aren’t sure whether it’s a lacing issue, a footwear issue, or something that needs a closer look, our team is happy to help you work it out.
We assess how your feet sit and move inside your footwear as part of a broader evaluation, and can make practical recommendations, including lacing, orthotics, or footwear changes that are specific to your feet and what you’re experiencing.
Book an appointment with Hurst Podiatry today. Sometimes the smallest adjustments make the biggest difference.
