Support the calf muscles by lacing your shoes with the Achilles' tendon in mind. Starting at your calf, the Achilles' tendon stretches down to the heel of the foot. Tendinitis or rupture of the Achilles' tendon will cause pain in the calf. Improperly laced shoes may cause heel slippage, leading to an Achilles' tendon injury. Try a technique called Lock Lacing to prevent a heel slippage Achilles' injury. By supporting your Achilles' you will support your calf.
Step 1
Begin near the toe. Lace the shoe string straight across in the first set of eyelets. Insert the laces over the top of each side of the shoe instead of underneath the flaps. Keep the least tension near the toe of your shoe.
Step 2
Put the laces through every eyelet. Make a criss-cross pattern with your shoe string as you go up the shoe. Make the lacing tighter as you go up. Keep tension greatest near the ankle. Stop at the second-to-last eyelet.
Step 3
At the last eyelet, put the shoestring into the eyelet on the same side of the shoe flap, leaving a small arch. Thread the lace into the arches on the opposite sides. Pull the laces taut and tie the two shoestrings together to make a secure knot.
Step 4
For shoes with lacing hooks in place of eyelets, at the last hook, wrap the lace over the hook twice before tying the knot. This will provide additional support.
Tips and Warnings
- According to "Fitness & Health" by Brian J. Sharkey and Steven E. Gaskill, high-top shoes provide better support than low-rise shoes. For additional support, try taping the calf or use lace-on calf supports.
- Buy shoes shaped properly for your feet. Find a narrow shoe for a narrow foot. Shoe lacing expert Ian Fieggen notes that no lacing technique will correct an ill-fitting shoe. The likelihood of a calf injury increases if the shoe doesn't fit properly.
References
- "Lecture Notes: Emergency Medicine": Chris Moulton, David W. Yates: 2006
- "Fixing Your Feet: Prevention and Treatments for Athletes"; John Vonhof; 2006
- "Fitness & Health"; Brian J. Sharkey; Steven E. Gaskill; 2006
- Ian's Shoelace Site: Shoelace Tips For Sports
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