Over pronation, or rolling your foot toward your arch, may weaken your ankles and make you more prone to twists while you run or walk. Wearing a shoe with proper ankle support, such as a high-top style that wraps around the ankle, can help correct the issue, but you can’t wear high-tops at all times. For shoes that stop below your ankle, you can lace and tie the shoes in a way that will provide some degree of support for your ankles.
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Lace your shoes as you normally would, but stop before the last two holes. If you are lacing running shoes with two holes side-by-side in the top lip of the shoe, stop before the top lip.
Cross the laces and thread them underhand through the first hole. Pull the laces through and do not cross them again.
Thread each lace, overhand, through the second hole on the same side -- thread the left lace through the left hole and the right through the right. The lace should look like a sewing stitch between the two holes.
Take the end of the right lace and thread it through the stitch on the left. Thread the left lace through the right. Threading through the stitches adds extra tension and pulls the sides of the shoes closer around your ankle.
Put the shoe on and tighten the laces to your comfort level. Tie a single knot with the ends of the laces.
Make a loop with the end of one of the laces -- whichever side is most comfortable for you. Hold the loop between your thumb and index finger and wrap the other end of the lace twice around the loop and include your thumb and index finger.
Push the middle of the remaining lace into the space between your thumb and index finger, and pull it through to complete the knot.
- Vic Roth; Bob Roncker’s Running Spot; Cincinnati, Ohio
- Sports Injury Clinic: Over Pronation of the Foot