We often tie our shoelaces without a second thought, but these simple strings play a surprisingly significant role in the health and comfort of our feet and ankles. Lacing them incorrectly or ignoring their condition can lead to a surprising array of aches, pains, and even specific foot conditions we at  Podiatry Center of New Jersey regularly treat. Here’s how that works.

Compression and Nerve Pain from shoelaces

One of the most common mistakes is lacing your shoes too tightly. This compresses the delicate nerves, blood vessels, and tendons that run across the top of your foot, and because of that, you might experience a burning sensation, numbness, or tingling, sometimes referred to as lace bite. Snowboarders, skaters, and cleat-based athletes often have this issue.

Over time, this constant compression can inflame tendons or even lead to nerve impingement. It essentially chokes your foot’s circulation and nerve function in that area.

Instability and Injury Risk

On the flip side, laces that are too loose are just as problematic, if not more so. When your foot isn’t securely held within your shoe, it slides around with every step. This allows for excessive movement and causes friction that can lead to painful blisters.

More dangerously, a loose fit compromises stability. This increases your risk of ankle sprains because your foot isn’t properly supported, especially during quick movements or on uneven surfaces. Your foot muscles also have to work much harder to grip the shoe and maintain balance, which increases overall foot fatigue.

Incorrect Shoe lacing Techniques

It’s not just about tightness; how you lace matters too. For instance, someone with a high instep might find standard lacing excruciatingly painful across the top of their foot. If they don’t adjust their lacing pattern (perhaps by skipping an eyelet or using a different crisscross technique), that constant pressure can lead to chronic discomfort.

Incorrect lacing can also exacerbate existing foot deformities like bunions or hammertoes if it pushes directly onto a bony prominence or misdirects pressure. An ill-secured midfoot can also lead to arch pain if the foot isn’t properly locked into the shoe.

Worn-Out or Damaged Shoelaces

Even the condition of your laces makes a difference. Frayed, stretched, or broken laces can prevent you from achieving a consistent and secure fit- they might slip, lose tension, or break mid-activity.

This lack of reliable support means your feet and ankles are working harder and are more vulnerable to unexpected twists or impacts, especially during demanding activities like running or sports.

Ultimately, your shoelaces are a crucial component of your shoe’s fit. Finding that “just right” tension – not too tight, not too loose – and ensuring they are in good condition can work wonders (trust us).

If you have more questions about foot care or want to address specific concerns, don’t hesitate to reach out to the expert team at Podiatry Center of New Jersey! Give us a call at (973) 925-4111 or make an appointment online.