Shoelace Tying Technique Can Reduce Injury

“It’s the little details that are vital. Little things make big things happen. ”  -  John Wooden

In our running life, more often that not, we  miss paying attention to  the small details,  i.e. how we lace our shoes.  Luckily, some are patient enough to conduct studies on these little details.  It turns out that the way we lace our shoes can affect our performance by decreasing chances of getting injury and increasing comfort. (The latter seems to be obvious. )

The results showed that shoes tied tightly reduce pronation velocity and, more importantly, reduced impact loading rates. As you might have guessed, the looser and less comprehensive lacings using only two or three eyelets resulted in increased impact loading rates and pronation velocities. Pronation has not been reliably tied to injury rates, but impact loading rates have, so a reduction in loading rate by simply tightening your shoes is noteworthy.

A tight lacing also reduced localized pressure on the outside of the foot, likely by pulling the heel deeper into the shoe’s insole. However, there was a downside—the runners consistently reported the tight-laced condition as being one of the least comfortable. However, Hagen et al. found that the seven-eyelet “heel lock” lacing at a normal tightness was just as effective at reducing impact loading rates, pronation velocity, and plantar foot pressure as the standard six-eyelet lacing tied tightly.


Read the full article at Runners Connect. 


Photo copyright by Flickr user  respectablestreet.


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