You probably haven't given much thought to the way you lace your shoes or sneakers. Shoe lacing is the kind of thing you learn in kindergarten and then take for granted. No matter what your age or fitness level, perfect fitting shoes and the right lacing technique make all the difference.
“It's just one of many simple things you can do to safeguard your feet while you put them through the demands of an athletic workout or even a long day of walking over all sorts of surfaces, ” explained Devon Glazer, a board-certified podiatrist at Mission Hospital. "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.”
Improper fit and poor lacing technique are a dangerous combination. They can cause a variety of foot problems, from blisters and hammertoes to chronic heel bruises and even stress fractures.
“When it comes to the shoes you use for your favorite athletic activity, there should be no compromises. 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,” Dr. Glazer said.
If possible, try on athletic shoes right after you've done the activity for which you're buying the shoes, 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.
Once you've got the basic fit down, turn your attention to the laces. Here is the proper lacing technique:
For wide feet: Use the eyelets closer to the tongue of the shoe. This allows greater width to the lacing area and has the same effect as letting out a corset.
For narrow heel and wider forefoot: A narrow heel and wider forefoot is a common problem among women. Consider using two 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 acting like a piston.
For foot pain: If you have a high arch, a bump on the top of your foot, a bone that sticks out, nerve pain or tendon injury, try leaving a space in the lacing to alleviate pressure. Simply skip the eyelets near the point of pain.
All laced up and ready to go? Keep your eyes open for the 2016 Dana Point Turkey Trot, the sixth largest "trots" in the nation. Named one of America’s best Thanksgiving Day runs by Fitness Magazine, the Dana Point Turkey Trot has become an Orange County, Calif., tradition, attracting more than 16,000 participants, including friends and family, in its 5K, 10K, Kids’ Gobble Wobble, and two-day health and fitness expo. Featuring scenic routes through picturesque Dana Point Harbor and Doheny State Beach, the Turkey Trot offers something for every member of the family.