After we learn to tie our shoes many of us don’t put any more thought into the technique. But did you know that simple but irritating foot problems, such as blisters, are prevented with a little know-how. Here’s a few lacing tips and tricks, and the process of tying several different knots, that will keep you out on the trail and pain free.
Heel Slip:
Blister Prevention
Foot slippage means blisters. This is especially prevalent in the heel area of your trail runner or hiking boot. For a boot that is secured high on the calf, use a surgeon’s knot. To tie it, secure the laces of the boot up to the point where the foot flexes; at this point either wrap the laces around one another (locking them together) or tie off the laces and cinch them down and then proceed to the next set of rungs or eyelets and again wrap the laces or cinch them down. This keeps a constant pressure against this part of the foot—another way this is effective is that it allows you to tie your boot with different comfort/tension settings going up the boot. For a trail runner, make a loop between the top two eyelets, lacing the uppermost eyelet first, and then go through the top of the lower eyelet to make a loop; to connect the loops put the lace through the opposing loop so that it cinches down on the foot, locking the foot into position.
Relief Lacing:
Window lacing is used to alleviate pain from section of the top of the foot. When a person has pain in the top of the foot, simply lace normally to the eyelet below the pressure point, then instead of crisscrossing the laces, place the tip of the lace directly up and through the eyelet above, creating a window, then again crisscross the laces on up to the top of the boot. You can also cinch down the laces with a hitch after the window to lock in the lace pressure.
Thankfully, the Bitterroot Valley is home to hundreds and hundreds of miles of trails on which you can practice your new lacing techniques while you hike. Stay safe and enjoy the outdoors.
