How to Tie Running Shoes for Better Ankle Support
If your heel lifts inside your running shoes or your foot feels like it is moving around too much, changing the way you lace them can make a big difference.
A simple heel lock, sometimes called a runner’s knot, can help hold your heel more securely without having to overtighten the whole shoe.
It will not turn a normal running shoe into an ankle-support shoe, but it can improve fit, reduce movement and help prevent rubbing.
What Is a Heel Lock?
A heel lock uses the extra eyelets at the top of many running shoes to create a more secure fit around the ankle and heel.
Instead of simply crossing the laces all the way to the top, you create two small loops and feed the opposite lace through each one.
When tightened, this pulls the shoe more securely around the heel.
It can be particularly useful if:
- your heel lifts when you run
- you get rubbing around the back of the shoe
- the shoe fits well through the toe box but feels loose at the heel
- you are running downhill or on uneven ground
How to Tie a Heel Lock
Start by lacing your shoes normally until you reach the second-last eyelet.
Then:
- Feed each lace straight up through the final eyelet on the same side to create a small loop.
- Cross the laces over.
- Feed each lace through the loop on the opposite side.
- Pull the laces gently backwards and down to tighten the heel area.
- Tie your shoes as normal.
The aim is to make the heel feel secure, not to squeeze the top of your foot.
If the laces feel uncomfortable or you notice pressure around the ankle, loosen them slightly.
Can Lacing Improve Ankle Support?
It can improve how secure the shoe feels around your heel and ankle, but it is important not to overstate what lacing can do.
A heel lock can reduce movement inside the shoe. It does not provide the same type of structural support as a brace or specialist footwear.
If your shoes already feel unstable, excessively loose or simply do not fit your foot properly, lacing may not solve the underlying problem.
Sometimes the shoe itself is the issue.
What If You Have High Arches?
If you have high arches, overly tight lacing across the middle of the foot can create uncomfortable pressure.
You can skip one or more crossings over the area that feels tight, leaving more space across the top of the foot.
Then continue lacing normally higher up.
You can still use a heel lock at the top if your heel needs more security.
What If You Have Wide Feet?
If your shoes feel tight through the forefoot, avoid pulling the lower laces too firmly.
Keeping the lower section slightly looser while securing the heel separately can give your toes more room without allowing the whole foot to slide around.
But if the shoe feels cramped even with relaxed lacing, you may simply need a wider fit.
What About Narrow Feet?
For narrower feet, slightly firmer lacing through the midfoot can help reduce excess movement.
A heel lock can also be particularly useful if the shoe fits reasonably well but your heel still lifts.
Just avoid overtightening.
Your foot should feel secure without pressure points or numbness.
Test Your Lacing Before a Long Run
Any time you change your lacing, test it on a short walk or easy run first.
You are looking for:
- less heel movement
- no numbness or tingling
- no excessive pressure across the top of the foot
- enough room to move your toes comfortably
If something feels wrong, loosen the laces and adjust them.
There is no single lacing method that suits every runner.
When Lacing Is Not the Problem
If you constantly need to pull your laces extremely tight to stop your foot moving, the shoe may not be the right shape or size for you.
Likewise, if your heel still lifts significantly after trying a heel lock, it may be worth looking at a different fit rather than trying to force the current shoe to work.
Good lacing can improve a well-fitting shoe.
It cannot completely fix a badly fitting one.
Looking for a better-fitting pair?
