Plantar fasciitis is a common condition characterized by pain at the bottom of the heel and along the arch of the foot. While selecting footwear with proper arch support is a primary treatment step, how the shoe is secured to the foot is often a neglected aspect of symptom management. Proper lacing influences foot mechanics and support, helping to stabilize the foot and reduce the repetitive strain that aggravates the condition. Proper lacing techniques are therefore a valuable, non-invasive method for customizing shoe fit and providing immediate relief.
Understanding How Lacing Affects Plantar Fasciitis
The biomechanical goal of lacing for plantar fasciitis is to achieve a firm foot-to-shoe coupling, which minimizes excessive movement inside the shoe. Standard, loose lacing allows the heel to slide and lift with each step, a motion known as pistoning. Studies show that a secure fit reduces pronation velocity, which is the inward rolling of the foot that stretches the fascia upon impact.
Tighter lacing, particularly in the rearfoot area, ensures that the foot’s structure is held firmly against the shoe’s supportive features, such as the heel counter and arch support. By effectively locking the foot into place, specialized lacing transfers the stabilizing force from the overworked plantar fascia to the shoe itself. A well-secured foot can significantly reduce peak plantar pressures under the heel, which is a common site of pain.
Step-by-Step Guide to the Heel Lock Technique
The heel lock technique, often called the runner’s knot, is the most effective way to secure the rearfoot and prevent the slippage that causes undue fascial strain. This method utilizes the two extra eyelets typically found near the ankle opening of athletic shoes. You should begin by lacing the shoe normally using the standard criss-cross pattern until you reach the second-to-last eyelet.
At this point, thread the lace straight up into the final, unused eyelet on the same side, feeding the lace from the outside toward the inside of the shoe. This action creates a small, vertical loop of lace between the two uppermost eyelets on both sides. These loops are the mechanism that will cinch the heel securely.
Next, cross the laces over the tongue. Take the left lace end and thread it under the loop on the opposite side, and repeat this by threading the right lace end under the loop on the opposite, left side. Pulling the laces upward and outward will tighten the loops, creating a firm pulley system that draws the shoe collar tightly around the ankle.
This firm lock prevents the heel from lifting inside the shoe, effectively anchoring the foot to the supportive sole. Finish by tying a standard knot and bow, ensuring the tension is firm enough to prevent slippage but not so tight that it causes discomfort or numbness. The heel lock should feel snug and secure, immediately reducing the feeling of the foot shifting during movement.
Adjusting Laces to Reduce Midfoot Pressure
While heel security is paramount, many people with plantar fasciitis also experience pain extending into the midfoot or arch area, where the lacing pattern can sometimes create uncomfortable pressure on the top of the foot. For this type of localized pain, customizing the lacing pattern can provide targeted relief. One effective method is called skip-lacing, which reduces pressure directly over the most sensitive area of the foot’s arch.
To use skip-lacing, you must first identify the exact eyelets that sit directly above the painful area of the midfoot. You lace the shoe normally up to the eyelet before the pressure point. At the painful section, simply skip the next set of eyelets entirely, threading the lace straight up the side of the shoe to the eyelets after the pressure point.
This creates a window or box of unlaced area, removing the downward force of the laces from the inflamed tissue on the top of the foot. Once past the skipped section, you resume the regular criss-cross pattern up to the top of the shoe, often finishing with the heel lock technique.
Alternatively, for a high arch or general midfoot sensitivity, you can use a parallel lacing method across the midfoot. This involves lacing the shoe so the laces run straight across, parallel to the tongue, rather than crossing them over. This technique is less constricting and distributes pressure more evenly across the top of the foot.