Taking a break from my spring marathon training posts, I wanted to share a quick insight I recently had about the importance of paying attention to how the lacing of your running shoes can hinder your ability to run well.
The background, part 1: Over a year ago I watched a video posted to social media that indicated the “correct” way to lace running shoes. The video indicated that a runner should lace his shoes by using the “heel lock” method: essentially, you use the top hole on the shoe (i.e., the hole that no one ever uses) to create an additional loop through which you then thread and tie the laces. Check out the video below or click here to see how this works:
According to the video, lacing one’s shoes in this manner would keep the shoelaces tighter, for longer, thus allowing the runner the freedom to run without worrying about his shoelaces coming untied.
Sounds great, right? I adopted the heel lock method immediately, without thinking much about it. My shoes often came untied when I simply double-knotted them, but no longer came untied when heel-locked.
The background, part 2: In April of 2015, I developed a stress fracture in my right sacral ala. After physical therapy and a slow return to running, I found that my right leg and hip would feel more sore both during and after a run, but never felt like an injury was developing or re-developing. My doctor and physical therapist both suggested that the tightness in my piriformis, quads, IT band, and hip flexors—which developed during the time off my feet—were to blame, and advised me to focus on mobility exercises and stretching. This generally alleviated the soreness throughout the fall, and I raced successfully.
The issue: Upon returning to running in December after a two-week break following the NYRR NYC 60k, I found that the soreness in my right hip both during and after a run had increased two or three times what it was before the break. While that soreness subsided after a few weeks of running, it remained, in some form, until about two weeks ago. It affected my ability to recover after long runs, and generally made me uncomfortable about running hard.
The discovery: Every time I laced up my shoes using the heel lock method, the laces pinched on the top of the inside of my right ankle. I would loosen the laces, move the tongue of my shoe to cover the pinched area, and pull up my sock, but the pinching continued. A few miles into any run, I would feel the burn of the lace on that area of my ankle, and at the end of the run my right hip would feel as if I’d just run a marathon, while my left side would feel completely fine.
To treat this soreness, I would stretch almost every day. I would foam roll and roll out my piriformis with a lacrosse ball. Despite all of these mobility exercises, the soreness continued.
Then, about two weeks ago, I had a thought: Why not try a run without lacing my shoes using the heel lock method? Yeah, why not? So, I tied my left shoe with the heel lock method, but tied my right shoe with a simple double knot. I went out for a run and BOOM! While I experienced some additional soreness in my right hip, the feeling was much less pronounced than it had been. A few more runs with my shoes laced up in this new pattern, and the soreness in my left and right legs has essentially equalized. That is, the soreness had declined so as to feel like I usually feel after a run.
As I cannot remember whether I started tying my shoes with a heel lock before I got injured, I do not know whether wearing my shoes this way contributed to the injury. Ultimately, though, I’m glad I figured out what the problem is, and am happy to be running smoothly.
An additional note: While out running this morning, I caught up with my buddy, Mary Arnold, National Marketing Manager for Running Specialty Group, ultramarathoner, and all-around badass, and explained my issues and solution. She asked exactly where my soreness had been and, when I indicated my right hip, she nodded and explained that sometimes when a runner ties his shoes too tight, he inhibits the movement of the navicular bone—the bone located on the top inside of the ankle and, coincidentally, the area on which my laces were pinching—throwing off the leg’s running motion and resulting in extra pressure on the hip.
She also provided this gem of running wisdom: “If you’re having soreness or pain that’s a 3-5 on the 10 scale, and it’s nagging and not going away, first check your equipment.” Thank you, Mary!
Thus, my tip for anyone else experiencing low-grade, nagging pain or uneven muscle soreness after a run: check your laces!
Happy running, everyone!