Lacing techniques for different foot types
This is a quick blog for those champions out there who are partaking in a charity event or those of you who just suffer with your feet whilst walking. Depending on your foot shape and where the motion occurs these lacing techniques will have varying success. Try them out and if you are unsure, give us a call and I’ll be happy to help.
A lacing technique for high arch feet:
The premise here is to reduce the tension on the mid-foot and try and encourage pronation in the high arched foot. There are two different ways to do this. I would recommend placing your foot in the shoe with your heel touching the back and noting where the highest point of your foot is. When you lace up the shoe, aim to have the gap around this area. Have a look at the video below and try it out.
A lacing technique to prevent heel Lift:
It is not un-common for highly arched feet to suffer from heel lift (and therefore blisters at the back of their foot). The idea is pretty simple, this technique tries to “lock” the heel at the back of the shoe. It is more useful in walking boots as they are designed to hold your foot completely rigid against the sole and can cause many problems when not secured properly.
This lacing technique shows a first “knot” at the top of the instep before lacing the “cuff”. This acts to hold the mid-foot back and stop it slipping forward. There should be adequate room in the shoe for this, however if it is uncomfortable try the lacing technique described for high arched feet and then carry on with this as shown. As described this is also good for shin pain which is usually caused by overuse of the muscle at the shin due to the boot not being securely fastened at the ankle. In walking boots, the boot should take most of the strain, not the foot and leg. It should feel tight around the foot and most importantly, the ankle.
On another note………Blisters!!!
As soon as you feel a hot spot or rubbing, STOP! Remove your boots, dry your feet and put a Fleecy Web or Compeed blister pad on the area. Re-lace your boots as required and at all times try and eliminate any movement inside your boot.
Remember to use walking poles as they reduce force and stress on the hips, knees and feet. They also make you look awesome! Good luck in whatever you are doing this summer and keep walking!!!!! (Until the finish line/pub, that is!)