Athletic Shoes: Lace Them to Fit
Experts say proper shoe lacing makes a difference for your feet. It's just one of
many simple things you can do to safeguard your feet while you put them through the
demands of a workout or even a long day of standing or 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.
Importance of good fit
Incorrect fit and a poor lacing method are a dangerous combination. They can cause
a variety of foot ills, from blisters and hammertoes to foot disorders that are potentially
Forget what you may have been told about buying snug-fitting athletic shoes that will
break in with time. If the shoes don't fit comfortably the first time you try them
on, put them back and try on another pair.
If possible, try on athletic shoes right after you've done the activity for which
you're buying the shoes. This is best because exercise makes your feet swell and will
change the fit. Try running or walking to the shoe store. Another trick: Go to the
shoe store at the end of the day, because that's when your feet will be their largest
from all the walking and standing you've done.
Some fit tips from the American Academy of Orthopaedic Surgeons:
Buy a shoe one-half inch longer than your longest toe.
The forefoot should not be crowded. Be sure your toes can extend.
Be sure there's a snug fit around the heel of the shoe.
Your feet expand when bearing weight, so stand when your feet are measured.
In many people, 1 foot is larger than the other. Shoes should be fitted to your longer
and wider foot. Although the toe box should be roomy, too much space can make your
feet slide. This causes blisters.
How to lace your shoes
Once you've got the basic fit down, turn your attention to the laces. Here is the
proper lacing method:
Loosen the laces as you put on the shoes. This prevents stress on the eyelets and
the backs of the shoes. In fact, take all the laces out when trying on a pair of shoes
and re-lace with equal tension.
Always start with the eyelets closest to your toes and pull the laces using one set
of eyelets at a time to tighten the shoes. This prevents stress at the tops of the
shoes and helps get a better fit.
When choosing shoes, keep in mind that those with more eyelets allow a more custom
The old standby method of lacing — crisscross to the top of the shoe — works best
for most athletic shoe wearers.
Use the eyelets closer to the tongue of the shoe for wide feet. This allows greater
width to the lacing area and has the same effect as letting out a corset.
A narrow heel and wider forefoot is a common problem among women. Consider using 2
laces for a combination fit. Use the closer set of eyelets to adjust the width of
the shoe at the forefoot, and the wider set to snug up the heel to prevent the heel
from moving up and down or sliding back and forth.