High Arch Running Shoes: Lacing Techniques, Benefits, and Tips for Comfort

How Do You Lace High Arch Running Shoes?

Lacing high arch running shoes effectively involves specific techniques designed to relieve pressure over the top of the foot while securing the heel and midfoot, often utilizing methods like forefoot pressure relief lacing and a heel lock to optimize comfort and stability.

Understanding High Arches and Foot Mechanics

Individuals with high arches, clinically known as pes cavus, present with a foot structure characterized by a significantly elevated medial longitudinal arch. Unlike flat feet, which often require motion control to prevent overpronation, high-arched feet tend to be more rigid and less effective at absorbing shock. This rigidity can lead to increased pressure on the forefoot and heel, reduced ground contact area, and a predisposition to conditions such as plantar fasciitis, metatarsalgia, and stress fractures.

Standard shoe lacing, which applies uniform pressure across the top of the foot, can exacerbate discomfort for those with high arches by compressing the instep, leading to numbness, tingling, or pain. The goal of specialized lacing techniques is to distribute pressure more evenly, particularly alleviating tension over the sensitive dorsal aspect of the midfoot.

The Goals of Lacing for High Arches

Effective lacing for high arches aims to achieve several critical biomechanical objectives:

• Pressure Distribution: Minimize localized pressure points, especially over the prominent midfoot instep.
• Forefoot Relief: Prevent excessive compression of the metatarsals and toes, which can lead to discomfort or nerve impingement.
• Midfoot Security: Maintain a snug, supportive fit around the midfoot without constricting blood flow or nerve function.
• Heel Lock: Secure the heel within the shoe's heel counter to prevent slippage, which can cause blisters and compromise stability during the gait cycle.
• Optimized Comfort: Ultimately, enhance the overall comfort and performance of the running shoe.

Recommended Lacing Techniques for High Arches

Two primary lacing strategies are highly effective for accommodating high arches, often used in combination:

Forefoot Pressure Relief Lacing (Window Lacing or Skip Lacing)

This technique is designed to create a "window" of reduced pressure over the high instep.

• How it Works: It strategically skips one or more sets of eyelets over the area of greatest arch prominence, thereby relieving direct pressure.
• Benefits: Reduces nerve compression, numbness, and pain commonly experienced on the top of the foot.

Midfoot Lock Lacing (Lace Lock or Heel Lock)

While not exclusive to high arches, this technique is crucial for securing the foot within the shoe when other lacing methods might loosen the overall fit.

• How it Works: It uses the top two eyelets (often extra ones provided on running shoes) to create a loop that cinches the laces tightly around the ankle, pulling the heel back into the heel cup.
• Benefits: Prevents heel slippage, enhances stability, and reduces friction that can lead to blisters. It also ensures the foot remains properly seated in the shoe's cushioning and support system.

Step-by-Step Guide: Implementing High Arch Lacing

Before you begin, ensure your shoes are unlaced completely. It's often best to try these techniques while wearing your typical running socks.

1. Start with the Bottom Eyelets:

   • Lace the bottom two eyelets in a standard criss-cross pattern. This provides foundational stability for the toes.
   • Ensure the laces are even on both sides.

2. Implement Forefoot Pressure Relief (Window Lacing):

   • Identify the area of your highest arch or where you typically feel the most pressure. This is usually around the 3rd or 4th set of eyelets from the bottom.
   • Instead of crossing the laces over these specific eyelets, feed each lace directly up into the next eyelet on the same side.
   • Then, skip the eyelet directly above that one.
   • Cross the laces over the gap you've created and feed them into the eyelets on the opposite side, effectively creating an empty space or "window" where the pressure usually builds.
   • Continue lacing in a standard criss-cross pattern above this "window" until you reach the top eyelets.

3. Incorporate the Midfoot Lock (Heel Lock):

   • Once you've reached the second-to-last eyelet using your chosen lacing pattern (often the standard criss-cross after the window lacing), do not cross the laces over.
   • Instead, feed each lace straight up into the very top eyelet on the same side, creating a small loop between the second-to-last and top eyelet.
   • Now, cross the laces over and feed them through the loop created on the opposite side.
   • Pull the laces snugly. This action will pull your heel firmly into the back of the shoe, preventing slippage.

Fine-Tuning Your Lacing for Optimal Comfort

• Adjust Tension Gradually: Don't just yank the laces tight. Work your way up from the toes, adjusting the tension incrementally. The goal is snugness without constriction.
• Test During Movement: Walk and even run a short distance to assess the feel. Are there any hot spots, numbness, or excessive pressure? Readjust as needed.
• Consider Sock Thickness: The thickness of your running socks can significantly impact fit. Always lace your shoes while wearing the socks you intend to run in.
• Re-Lace as Needed: Laces can stretch or loosen over time. Don't hesitate to re-lace your shoes periodically to maintain the optimal fit.

Beyond Lacing: Other Considerations for High Arches

While specialized lacing can significantly improve comfort, it's part of a broader strategy for managing high arches:

• Shoe Choice: Opt for neutral running shoes with ample cushioning. High arches benefit from shoes that provide shock absorption rather than motion control, as excessive pronation is less common.
• Orthotics and Insoles: Over-the-counter or custom orthotics designed for high arches can provide crucial support and shock absorption, further distributing pressure away from problematic areas.
• Foot Strengthening and Mobility: Incorporate exercises that improve foot intrinsic muscle strength and ankle mobility to enhance the foot's natural ability to absorb impact.
• Professional Consultation: If you experience persistent pain, numbness, or discomfort, consult with a podiatrist, physical therapist, or sports medicine physician. They can provide a comprehensive assessment and tailored recommendations.

Conclusion

Lacing high arch running shoes is not merely about tying knots; it's a strategic application of biomechanical principles to optimize comfort and performance. By implementing forefoot pressure relief and a midfoot lock, runners with high arches can mitigate common discomforts, enhance stability, and ensure their footwear supports their unique foot mechanics, paving the way for a more enjoyable and injury-free running experience.