Shoe Lacing Adjustments Can Relieve Blisters and Toe Pain for Runners

Why Lacing Patterns Matter

A running shoe’s lacing pattern dictates the tension and fit of the upper. The standard criss-cross method works for many, but it does not address every foot type or specific physical discomfort. By modifying how laces are threaded through eyelets, runners can create a more snug fit to prevent sliding or add room to reduce pressure. Common problems with shoe dysfunction during training can often be fixed with simple changes to lacing, says Jason Havey, DPM, chief resident of podiatric surgery at Hennepin County Medical Center. According to Dr. Havey, the general goal is a comfortably snug fit where the foot does not move around, but the runner feels no discomfort. A properly laced shoe distributes pressure evenly, preventing “hot spots,” soreness, and potential injuries like ankle rolls caused by excessive foot movement.

Ensuring Proper Shoe Fit First

Relacing cannot compensate for shoes that are fundamentally the wrong size or shape for a runner’s foot. Before attempting new lacing techniques, runners should verify the following:

• Movement: The foot should not slide inside the shoe. It should feel snug at the heel and midfoot, with enough room for the toes to spread.
• Sensations: Tingling or numbness in the toes while running can indicate that a shoe is excessively tight.

Common Lacing Solutions for Foot Pain

When a shoe fits well but causes specific discomfort, targeted lacing techniques can provide relief:

Toe-Box Relief Lacing

Used for black toenails or Morton’s toe (where the second toe is longer than the others), this technique lifts the toe box to prevent the material from pressing down on the nails. This is achieved by removing the lace entirely and threading one end diagonally from the big toe side to the top opposite eyelet, then weaving the remaining lace through the rest.

Pressure-Relief Lacing

For runners experiencing numbness, tingling, or hot spots on the top of the foot—often caused by high arches or a high instep—this method relieves downward pressure from the laces. Runners should identify the specific spot of irritation, unlace the shoe to just below that point, and thread the laces vertically up the sides of the eyelets until they are past the affected area before resuming normal lacing.

Lock Lacing

To address heel slippage, which can cause blisters or ankle instability, runners can utilize the “extra” eyelet near the ankle joint. After lacing normally to the top, the laces are threaded down through these eyelets to create a small loop on each side. The laces are then crossed and pulled through the opposite loops to lock the heel into place.

Narrow-Foot Lock Lacing

For those with narrow feet, this technique cinches the shoe to prevent the foot from sliding and causing friction. While these techniques can significantly improve the running experience, they are not a substitute for professional diagnosis if foot pain persists. Experts note that identifying the correct subtype of foot issue is the most important clinical step in addressing persistent discomfort.