Heel slip is the sensation of the heel moving up and down inside the shoe during movement, which commonly causes blisters and instability. This vertical motion occurs because the foot is not securely anchored within the shoe’s heel counter. Adjusting lacing techniques can often resolve this issue, providing a personalized fit and lockdown without requiring new footwear.
Diagnosing the Source of Heel Slip
Lacing adjustments are highly effective when the shoe is the correct size but still lacks adequate lockdown. If the shoe is fundamentally too large, lacing techniques alone will not solve the problem. A simple check involves assessing the space between the longest toe and the end of the shoe; if this distance exceeds a thumb’s width, the shoe is likely oversized. Excessive side-to-side movement, where the foot shifts significantly inside the shoe’s width, also indicates a poor fit that lacing cannot fully correct. If the shoe size is appropriate, the heel slip is likely due to insufficient tension or an improper lacing pattern.
Optimizing Mid-Foot Tension
Preventing heel slip requires securing the mid-foot before addressing the ankle. Inadequate tension across the instep allows the foot to slide forward inside the shoe, which causes the heel to lift even with a tight collar. The lacing process should begin from the bottom eyelets, with each cross-section pulled snugly to prevent any slack from accumulating. This creates a firm cradle across the arch and instep, which keeps the foot pressed back toward the heel counter. Consistent, firm pressure should be maintained as you work your way up to the second-to-last set of eyelets, which anchors the foot for the final heel lock technique.
Implementing the Heel Lock Lacing Technique
Creating the Loops
The heel lock technique, also known as the runner’s knot, uses the extra eyelets at the top of the shoe to create a mechanical anchor that prevents vertical heel movement. Begin by lacing the shoe normally in a criss-cross pattern up to the second-to-last eyelet. Instead of crossing the laces over, thread each lace end straight up into the final, often unused, eyelet on the same side. The lace should pass through this top eyelet from the outside in, leaving a small loop of lace between the two uppermost eyelets on each side.
Securing the Lock
Once both loops are formed, take the lace from the left side and cross it over, feeding it through the loop on the right side. Perform the same action with the right-side lace, feeding it through the left-side loop. This arrangement creates a small, fixed point of friction against the shoe’s tongue and collar. By pulling the ends of the laces firmly upward and then downward, you simultaneously cinch the loops, creating tension that pulls the shoe’s collar inward.
Finalizing the Tension
This final, focused tension cinches the material snugly around the ankle and Achilles tendon, physically locking the heel in place. The final bow is then tied as usual. The specialized tension from the heel lock prevents the shoe from loosening and the heel from lifting during movement.