Do your feet slide around in your running shoes? Experiencing your shoe sliding is actually a very common problem. In particular, heel slippage is a frustrating but common irritant runners’ report.
Why Does My Heel Slip In My Shoe
If your shoe does not fit properly you could experience heel slippage. This could mean your shoe is simply too big or too long. Make sure you have your running shoes fitted by a running shoe specialist to alleviate this potential problem.
Something most people neglect to realize is it can also mean your shoe is too small. How can that happen? Well, each time you flex your foot if the shoe is too small, your foot can slip out of it. This rising up of your foot can lead to blisters.
Most runners size up anywhere from one half to a full size bigger than their everyday shoe size. This is great to accommodate foot swelling, but can also mean your shoe is slightly too big if your foot is not swelling! Make sure you are lacing your shoes up tightly and correctly to accommodate for this.
It’s hard to believe that a problem could be caused by an arch that is either extremely low or very high, but it is true. Both of these things can lead to heel slippage. If you have very flat feet, which means a very low arch, you can get heel pain from slipping around in the shoe. Those who suffer from low arches may want to invest in an insert to add some arch the inside of their shoe.
On the other hand, very high arches can also cause problems. High arches can lead to foot pain, heel slippage, and stability issues. Often, runners with high arches find themselves looking for semi-customized inserts to find relief. Some runners even end up visiting a podiatrist to get fitted for custom orthotics.
Is it better for shoes to be tight or loose?
As is implied above, you want your shoes to be looser, but to be tied securely and tightly. How you tie them and where the laces fall will remedy a multitude of issues that runners experience. Taking the time to self diagnose what you have going on with your feet can help you to figure out the best way to lace and tie.
Before you decide your shoe slippage is a result of shoes that are too big, there are a few things to consider. First of all, check your big toe. Generally you want about a thumbs width between the end of your big toe and the end of your shoe. If you have less than that, consider bigger shoes. That’s why your mother always mashed down on your toe when you were a kid trying on shoes. Mom still knows best!
For heel slippage, you can try a tying technique called the heel lock. As illustrated above, you make use of the extra eyelet at the top of the shoe (top left). Lacing the shoes like normal you enter back into the extra loop behind the top one (bottom left). Using the loops you created, you run the laces through that loop, forming a lock (right image). Tie as you normally would.
For a high instep, you lace your shoes as you normally would, except you do not lace across the instep area (pull lace up and back through the same side, as illustrated).
Consider your foot placement. Do you make a conscious effort to slide your foot all the way back so it’s pressing against the hell, prior to tightening the laces? Doing this is a good way to help ensure you have a tight heel lock when you lace, tighten, and tie your shoes.
How do I keep my shoe tongue from sliding?
While your foot is sliding around in your shoe, do you find the tongue in the shoe also moves around? Any movement within your shoe can cause discomfort so you want to remedy that right away!
Some running shoes have a loop in the tongue. You can put your laces through this loop in order to hold the tongue steady.
If there is not a loop (or if you don’t care to use the loop) the heel lock technique described above also prevents tongue movement within your shoe.
Slippage in New Shoes
It is actually relatively common to experience some slippage in new shoes. While breaking in new shoes, there are a few things to keep in mind. It’s never a bad idea to break in shoes relatively slowly. This means wearing them for shorter runs at first and also alternating the shoes with broken-in ones.
It can take some time for the heel collar to mold itself to your heel and Achilles, so be patient. Great things take time! If you’re in a hurry to break them in quickly, you can always put some moisture-wicking socks on and wear them around the house.
Just remember: any miles you put on your shoes count and take the life out of your shoes.
Don’t Slip!
Of course, no-one wants to experience heel slip. The question is, have you figured out how to prevent it? As outlined in the article, shoe fit is a key contributor to if your heel may slip inside your shoes or not. Be sure your shoes adequately fit. This means they can’t be too tight or loose.
Next, think about your symptoms or discomfort. Depending on what is bothering you, you may wish to adjust how you lace your shoes. Switching up your lacing practice can make a big difference. Lastly, you may wish to give some thought to how you tie your shoes.
In addition to all of that, be sure your shoes are shaped right for your foot and help with your foot problems. This means considering if you need a neutral, cushioned, or stability shoe. The better your shoes meet the overall needs of your feet and body mechanics, the fewer problems you are likely to have.
Sources:
Heel Slippage: How to Prevent Heel Slippage in Running Shoes
Six Lacing Hacks to Make Your Running Shoes Way More Comfortable