Having high arches can be a literal pain when logging mile after mile in a pair of running shoes that aren’t tied right. While you first learned to tie your shoes in kindergarten, if you are experiencing problems with your high arches you need to go back to square one before you hit the ground running. High arches cause the top of your foot to stick up higher than normal. If your shoes are squeezing your foot and cramping your style, it can cause friction that irritates nerves and tendons that run along the top of your foot. Lacing your shoes to prevent this problem may look a little funny; be a trendsetter and make sure your run isn’t any more uncomfortable that in needs to be.
Remove the laces from your shoes and slip them on your feet. Either kneel with one foot on the floor in front of you or sitting in a chair with your weight shifted toward your feet.
Thread the shoelace through the two shoelace holes closest to your toes. Make sure the shoelace is centered and the ends of the shoelace are even. Criss-cross the two ends and thread them through the next hole.
Weave each end of the shoelace up the through the holes of the same side of your shoe. Stop weaving at the second to the last hole on each side.
Criss-cross the shoelace ends one more time and thread them through the tops holes of your shoe. Tighten the shoelace to a comfortable level and tie the free ends in a nice, secure bow at the top.
- Make sure you have the correct running shoes for your foot type to begin with and go to a credible running specialty store. Have an employee evaluate and measure your foot and recommend the right type of shoe for a person with high arches.
- If you have persistent pain or numbness in the top of your foot that doesn’t change with a new shoelace pattern consult a physician for advice. There is a complex system of nerves, blood vessels, tendons and muscles right on the top of your foot, and ongoing pain may indicate an injury.
Jilana Dennis is a health and fitness writer based out of San Antonio, Texas. Dennis is a nationally certified personal trainer with the American Council on Exercise and holds a B.S in exercise science from Illinois State University.