Lace bite: what it is and how to avoid it

Our feet take a beating when we run, and most runners have dealt with blisters, black toenails or maybe even plantar fasciitis. Another frustrating problem can show up after a shoe change or a few runs in tightly laced shoes: lace bite.

Lace bite is the sharp or aching pain that develops across the top of your foot, or the front of the ankle where the laces sit. It usually happens when repeated pressure from tight laces and the shoe tongue irritates the extensor tendons running across the top of the foot. Runners with high arches can sometimes be more prone to it, since the top of the foot sits closer to the laces and tongue.

New shoes are often part of the issue, especially if the upper or tongue feels stiff. Tight race-day lacing can also trigger it, and hill running or sudden jumps in mileage may make symptoms worse.

Loosen the laces before you lose the shoes

The easiest fix is often to adjust how pressure is distributed across the top of the foot. Window lacing, sometimes called skip lacing, is one of the more common tricks runners use. Some runners also find relief by switching to softer or thicker socks, or temporarily rotating into shoes with a more flexible tongue while things calm down. Iceing after runs can help settle irritation, and if the area is especially sore, cutting mileage back briefly may keep it from turning into a longer-term problem.

If you are desperate before a race or workout, some runners make a quick DIY pad by cutting a small piece of foam or moleskin and placing it beneath the shoe’s tongue to cushion the irritated area from lace pressure.

How to window lace

Unlace your shoes down to the eyelet below (closer to the toe end of the shoe) the painful spot. Instead of crisscrossing the laces over that section, thread them straight up on each side to leave a gap over the irritated area. Once past the sore spot, go back to your normal lacing pattern and tie the shoe as usual.

When to worry

Lace bite is usually more irritating than serious, but trying to push through it can make it worse. If your symptoms are changing your stride or continue to worsen as you run, they’re worth paying more attention to. If changing lacing patterns, shoes and training load is not helping, checking in with a sports medicine professional or physiotherapist is smarter than trying to run through it.