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Content provided by Samaritan Health Services Lace Your Shoes to Fit Your Feet Flat Foot Y ou might not have given the lacing pattern of your shoes a second thought, but those strands do more than just hold the shoe on your foot. The way that you lace, with an eye to your foot shape, can help you get a more comfortable fit on your shoes. common in women, can benefit from using two laces. This allows the heel-side of the shoe to be laced securely while giving the toes more room. 1. Tighten and cross the laces to form the base of your knot as usual. Make a loop with your right hand and use your left hand to bring the other lace over the loop. High Arches or a bump on top of the foot – Use skip lacing over the highest If you have a good pair of part of your foot to improve When your shoes are laced shoes that fit your feet but comfort. This pattern can securely and firmly fastened are still having comfort also be helpful for those with issues, consider trying an to your feet, it reduces pressure on the plantar, the alternate lacing pattern. Once arthritic bone spurs. you begin experimenting thick band of tissue that Flat Foot (or slipping heel) travels across the bottom of with lacing variations, you – Threading the laces back may discover your own your foot. It also decreases between the first and second custom lacing that works the likelihood of the shoe eyelets helps give a more best for you. slipping and rubbing or secure fit across the top of causing an injury, which is Narrow Foot – A box the foot and heel. Also called especially important during pattern toward the toe “lace lock,” this lace pattern exercise. combined with cross lacing works best if your shoes and skipping a set of eyelets A study published in the have an extra eyelet for this Journal of Sports Science will help pull the shoe up purpose. found that lacing shoes snugly around your foot. tightly and using more sets Tie a Secure Knot Wide Foot – This open of eyelets lowered pressure lacing pattern skips every Whenever you wear lace-up on the heel and lateral midfoot for runners. A secure other set of eyelets, allowing shoes make sure you use a the shoe to be tied securely secure knot. The granny knot fit is really important for while still giving your foot you probably learned as a lace-up shoes, whether or more space. not you’re running. child often ends up twisted in a toe-to-heel direction and Alternate Lacing Patterns Wide Forefoot – Use box lacing on the toe area to give can easily come undone. A good fit is the most the forefeet more room and A reef knot looks the same important part of a workout cross lacing to keep the rest but doesn’t twist or untie as shoe. Going to a store with of the shoe snug. easily. The trick is to make knowledgeable staff that can sure the way the laces cross evaluate your foot shape and Wide Forefoot, Narrow Heel – Those with a narrow on the bottom and the top stride can help you get the best fit. heel and wider forefoot, are in the opposite direction. 2. Push the lace though with your right index finger to form the second loop. Pull tight. (Hint: If, when you cross the lace over the initial loop you are pushing it through with your thumb, you might be doing it backwards.) When you take your shoes off, loosen the laces all the way down to the toes to avoid putting excess stress on the eyelets nearest your ankle. When you put your shoes on, tighten the laces at each set of eyelets for an even fit. 3. The bow should lie sideto-side across the top of your shoes and not twist toe-to-heel even if you tug on the sides of the shoe. If the bow doesn’t lie straight, reverse the way you crossed the laces in step 1 and try again. If you still have trouble with your laces coming untied, try a surgeon’s shoelace knot. The lace in your left hand wraps around the loop in your right hand twice before pushing through to make a second loop. If you still need help addressing foot pain, find a clinician at samhealth.org/FindaDoc or call 1-800-863-5241.

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