Tie your shoes properly before exercising.
This should go without saying, right?
Are you guilty of what I do almost every day? Do you slide and wedge your foot into your pre-tied shoe when you put them on? Do you also use one foot to push down on the back of one shoe to take it back off?
If you’re like me, you have done this for years.
Technically, you should loosen your laces and gently place your foot into the shoe BEFORE lacing up. Likewise, you should loosen your laces and gently pull your foot out of your shoe when you are done.
Okay, that’s getting them on and off. Next, we need to learn more about how to lace them up!
Believe it or not, there are different techniques to tying your shoes based on your foot type!
The American Orthopaedic Foot & Ankle Society (2017) recommends the following shoe tying techniques for various foot types.
Narrow Foot – Use the eyelets farthest from the tongue of the shoes. This will bring up the side of the shoe.
Wide Foot – Use the eyelets closest to the tongue of the shoe. This technique gives the foot more space.
Heel Problems – Use every eyelet, making sure that the area closest to the heel is tied tightly while less tension is used near the toes. When you have reached the next-to-last eyelet on each side, thread the lace through the top eyelet, making a small loop. Then, thread the opposite lace through each loop before tying it.
Narrow Heel & Wide Forefoot– Use two laces. Thread through the top half of the eyelets and the other lace through the bottom half of the eyelets. The lace closest to the heel (top eyelets) should be tied more tightly than the other lace closest to the toes (bottom eyelets).
So whether it’s your workout shoes or dress shoes, the same shoe lacing and tying strategies apply.
I don’t know about you, but all this business about shoe tying rocked my workout world. I hope it helps you, too!
Here’s an awesome infographic created by RunRepeat.
Want to geek out about athletic footwear? Read the Athletic Footwear and Orthoses in Sports Medicine.