How Tying Your Shoelaces Too Tight Hurts Your Feet
We at PodiatryCare, PC, and the Heel Pain Center constantly stress ankle support and proper shoe padding, and inevitably, this will imply tying our shoelaces properly. But what happens when we tie too tight, whether for ourselves, our kids, or our elderly loved ones? Over-tightening your laces can have a surprisingly negative impact on your health - let’s dive into why.
Compression on the Nerves
One of the most immediate and uncomfortable effects of tight shoelaces is nerve compression. There’s a sensitive nerve that runs along the top of your foot, and when laces are cinched down too hard, they can pinch it.
This can lead to a burning sensation, numbness, tingling, or lace bite, which is a distinct, localized pain on the top of your foot where the laces dig in. For people with existing neurological foot issues, such as Morton’s Neuroma or diabetic neuropathy, tight laces are particularly important to avoid.
Impaired Circulation
Tying your shoelaces too tightly can also act like a tourniquet by restricting the blood vessels that supply your feet. Which means that for diabetics or people with existing cardiovascular issues, this reduced blood flow can cause swelling, heightened numbness, coldness, and pain.
Increased Strain on Tendons
The tendons that run along the top of your foot are responsible for lifting your toes. But when your laces are too tight, they press down on these tendons, which forces them to work harder.
Like Achilles tendonitis, this increased strain can lead to extensor tendonitis – a condition that comes with aches, pains, and difficulty lifting your toes. For athletes, this is especially crucial to avoid: tie those cleats tight, but not too tight!
Altered Foot Mechanics
Like we’ve said, a tight shoe isn't a supportive one; it's a restrictive one. By tying your laces too tightly, you prevent your foot from moving through its natural range of motion as you walk or run.
This altered movement stresses not only your ankle, but can also lead to pain in your knees, hips, and lower back. Your foot and ankle are designed to work as a team, and if a key player is restricted, the whole system is affected.
The Proper Shoelace Tightness
Laces should feel snug and secure. As a simple test, you should be able to slide a finger under the laces at the top of your foot. If you have a high instep, consider alternative lacing techniques like skipping an eyelet in the middle to relieve pressure.
Just think: a small adjustment can make a big difference in your comfort and long-term foot health.
At PodiatryCare, PC, and the Heel Pain Center, we treat a wide variety of foot and ankle ailments. Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are ready to serve our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.