3 Shoe-Lacing Methods to Prevent Foot Injuries

Blisters and bunions can thwart even your best-intentioned spring training efforts. Matthew Werd, D.P.M., a triathlete and podiatrist based in Lakeland, Florida, helps you adjust your shoe-tying technique to ease common foot-related woes.

PLUS: Are you wearing the right shoes for your feet? Check out our list of the Best New Running Shoes to find out.

1. BLACK TOENAIL

Prevent irritation by lifting the shoe's toe box. Lace the bottom pair of holes as usual, but make the outer section of lace twice as long as it is on the inner side. Bring the shorter piece from the inside through the top hole on the shoe's opposite side. Pull the longer piece up through the next hole on the opposite side. Then bring it down through the hole across from it. Repeat the process with the remaining holes.

RELATED: Prevent the 5 Most Common Running Injuries

2. SQUISHED TOES

Alleviate pressure by freeing up more room for your feet to move inside your running shoes. As you lace each shoe, skip the bottom pair of holes (the ones nearest to your toes); instead, start threading the lace at the second pair of holes. Then lace the remaining holes upward toward your ankle, using the same pattern and tightness that you would normally use to securely tie your running shoes.

RELATED: The Surprising Way to Run Longer and Faster

3. HEEL BLISTER

Make the shoe more snug around your ankle. Lace all of the holes except for the set located closest to your ankle. Thread one end of the lace through the next hole on the same side of the shoe, leaving enough slack in the lace to form a small loop. Repeat the process on the other side of the shoe. Bring each lace through the loop on the opposite side. Pull to tighten, and then tie the shoes as you normally would.

More: Active Gear Scout: 2014 Spring Running Shoe Guide

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