Single Helix Lacing: The Simple Trick That Could Relieve Your Foot Pain (Copy)

21 May

If you have been dealing with heel slippage, a narrow heel, or general discomfort in your shoes, there is a good chance the problem is not just the shoe itself — it might be the way your laces are tied. Single helix lacing is one of those small adjustments that can make a surprisingly noticeable difference for the right person.

What Is Single Helix Lacing?

Single helix lacing — sometimes called "looping" or "heel lock" lacing — is an alternative way of threading your shoelaces that changes how your shoe wraps and holds your foot. Unlike standard criss-cross lacing, this method creates a looped lock around the upper part of your shoe near the ankle, which can help reduce heel slippage and redistribute pressure across the foot.

It has become increasingly popular among runners, walkers, and people who spend long hours on their feet — and for good reason. Sometimes, how a shoe holds your foot matters just as much as the shoe itself.

Worth noting: This technique does not replace a proper footwear assessment or podiatric consultation. It is one tool among many — and whether it helps will depend on your foot type, your footwear, and what is driving your discomfort.

Who Might Benefit From It?

Single helix lacing tends to be most commonly discussed in the context of:

Heel slippage — where the back of your foot lifts out of the shoe with each step
Narrow heels — particularly for people whose heel is narrower than the midfoot
Black toenails or toe pain — by helping the foot sit further back in the shoe
Runners or walkers who feel their heel is not secured enough during activity

That said, it is worth being clear: there is no single lacing technique that works for everyone. If your foot pain is persistent or worsening, a lacing change is unlikely to be the full answer.

How to Do Single Helix Lacing

You do not need to buy anything new. All you need is your current pair of shoes and laces.

Step-by-Step Guide

Lace your shoe normally through the bottom eyelets and work your way up — criss-crossing as usual — until you reach the second-to-last eyelet.
Instead of continuing to cross over, thread each lace end straight up through the last eyelet on the same side. This creates a small loop on each side.
Take the left lace and feed it through the loop on the right side.
Take the right lace and feed it through the loop on the left side.
Pull both laces firmly downward to cinch the lock in place around the heel collar.
Tie your laces as normal.

Tip: Pull the laces firmly but not so tight that you feel any restriction or tingling across the top of the foot. You should feel secure, not constricted.

Does It Actually Work?

The honest answer is: it depends.

There is solid reasoning behind why this technique may help with heel slippage and instability — particularly in running shoes, which are often designed with a slightly roomier heel to accommodate different foot shapes. When the heel has too much movement inside the shoe, it can contribute to friction-related issues like blisters, irritation of the Achilles tendon, or altered walking and running mechanics.

However, lacing alone is rarely a complete solution for structural foot problems or pain conditions. Evidence in the podiatric literature generally supports footwear modifications — including lacing strategies — as part of a broader management approach, not as standalone treatment.

In other words: Single helix lacing is worth trying if heel slippage is part of your problem. But if you are dealing with ongoing foot or heel pain, it is best understood as a helpful adjustment rather than a fix.

When to See a Podiatrist

A lacing change can be a useful starting point — but it is worth getting a proper assessment if:

The discomfort is affecting how you walk, run, or go about your day
You have already tried adjusting your footwear without improvement
You are noticing skin breakdown, blistering, or nail changes
The pain is sharp, swollen, or getting progressively worse

A podiatrist can assess how your foot is actually moving inside your shoe, identify whether your footwear is suited to your foot type, and determine whether something more — like orthotics, a different shoe, or targeted treatment — is likely to help.

A Note on Footwear Fit

Single helix lacing works best when your shoe is already reasonably well fitted. If the shoe is too wide, too narrow, or simply not the right shape for your foot, lacing adjustments will only go so far.

If you are unsure whether your current footwear is right for you, a footwear assessment with a podiatrist is a good place to start. Getting the foundation right — the shoe itself — tends to make everything else (including lacing) more effective.

The Takeaway

Single helix lacing is a simple, free, and low-risk adjustment that is genuinely worth trying if you are experiencing heel slippage or mild discomfort inside your shoe. It takes about two minutes to learn and costs nothing.

But like most things in foot health, it works best as part of a broader picture — the right shoe, proper fit, and where needed, professional guidance.

If you have been dealing with foot or heel pain that is not improving, our team at Foot Faults would be happy to take a look. A proper assessment can help work out exactly what is going on — and what is actually likely to help.

Book an appointment at Foot Faults

We have four clinic locations that you may visit. Our podiatrists assess and treat a wide range of foot and lower limb conditions.

footfaults.com.au | Book online or call us at 07 3343 9430

Foot Faults Podiatry