Lacing for a High Instep, Wide Feet or a Narrow Heel

A shoe in the right size can still fit badly. It presses on the top of your foot, pinches at your toes or your heel slides up with every step. Often the cause is not the shoe, but the way the lace runs. A different lacing pattern spreads the tension differently across your foot. This blog covers lacing for a high instep, a wide forefoot or a narrow heel and which laces feel most comfortable with it.

In short

• With a high instep, skip the crossing at the spot where the shoe presses.
• With a wide forefoot, leave out the bottom crossings so the shoe gives more room there.
• If your heel slides up, a heel lock pulls the shoe more firmly around your ankle.
• A supple lace with a bit of width spreads the pressure better than a thin, hard cord.
• If the pain persists, have a podiatrist take a look. Lacing does not fix an injury.

Which lacing for which problem?

Each complaint calls for a different adjustment. This overview shows where to start.

What you feel	What to change	Effect
Pressure or pain on the top of your foot	Skip the crossing at the pressure point	Less tension on the instep
Shoe pinches at the ball of your foot	Leave out the bottom crossings	More room in the forefoot
Heel slides up	Heel lock using the top eyelets	Shoe closes more firmly around the ankle
Whole shoe feels too roomy	Tight criss-cross lacing using every eyelet	More grip across the whole foot
One foot is wider or higher	Lace each shoe differently	Both shoes fit well

Lacing for a high instep

With a high instep, the lacing presses right on the highest point of your foot. The solution is a gap in the lacing at that spot.

1. Lace your shoe criss-cross up to the point right below where it presses.
2. From there, run the lace straight up on both sides to the next eyelet on the same side. So you skip one crossing.
3. Then carry on crossing to the top and tie as you normally would.

That this works has also been measured. Researchers at the University of Duisburg-Essen had runners run with different lacing patterns and measured the pressure on the top of the foot. With a lacing pattern in which an eyelet was skipped, the peak pressure on the instep was clearly lower.

If it bothers you along the whole length, lace a little looser and only pull tight at the top. A lace with a little give helps too. Comfort laces are flat 8 mm laces that feel comfortable without pinching. You tie them like any other lace.

Lacing for a wide forefoot

If your shoe pinches at the ball of your foot or at your little toe, the bottom crossings are pulling the shoe too tight there. Leave them out.

1. Start at the bottom as usual, with the lace through the first pair of eyelets.
2. Run the lace straight up on both sides to the second and, if needed, the third eyelet, without crossing.
3. Only then start crossing and lace all the way to the top.

The front of the shoe can now open further, while the shoe stays secure at your instep and ankle. This lacing takes slightly less lace than full criss-cross lacing.

What do you do when your heel slips out of your shoe?

You use a heel lock. Many sports shoes have an extra eyelet at the top that sits slightly further back. Feed the lace through that extra eyelet on each side, so that a small loop forms. Then pass each end through the loop on the opposite side and pull tight. The shoe now closes more firmly around your ankle and your heel stays in place. The full explanation is in how to lace shoes.

If your heel has been slipping for so long that the lining at the back has worn through, lacing alone will no longer help. Worn heel lining explains how to repair it yourself. If the shoe has become too roomy along its whole length, a new insole often restores the hold. See when to replace insoles.

Which laces feel most comfortable?

The lace itself makes a difference too. A thin, hard cord digs in sooner than a wider, supple lace that spreads the pressure.

• Comfort laces: flat, 8 mm, soft in texture. Available in 100, 120, 140 and 160 cm.
• Oval laces: slide smoothly through the eyelets, so the tension spreads easily. The standard in many sports shoes.
• Elastic laces: stretch with your foot. Handy if your feet swell over the course of the day.

An adapted lacing pattern can take slightly more or less lace. If in doubt, check your length on the shoelaces length guide page.

Frequently asked questions

How do I know if I have a high instep?

You notice it in shoes that press on the top of your foot even though the length is right. Often you can see the imprint of the laces or the tongue on your foot after taking them off.

Can I lace my left and right shoe differently?

Yes. Hardly anyone has two identical feet. Adjust the lacing per shoe if one foot is wider or higher.

Does tying more loosely help too?

A little, but then the whole shoe is looser. With adapted lacing you take the tension away only where it presses.

Do I need special shoes for a high instep?

Not always. Try a different lacing pattern and a more supple lace first. If the shoe still presses, a model with more room over the instep is a better choice.

Looking for laces that feel soft? Browse the comfort laces or all oval laces.