Shoe Lacing Techniques for Swollen Feet

Foot swelling is a common issue many people experience, whether from standing all day, pregnancy, or foot conditions like edema. When your feet swell, shoes can quickly become uncomfortable, especially if they are tightly laced. The right lacing technique can make a world of difference in providing relief, improving comfort, and allowing for proper circulation. This article will guide you through specific shoe lacing techniques that help alleviate the pressure caused by swelling, ensuring a better fit throughout the day.

Understanding Foot Swelling: Causes and Challenges

Foot swelling, medically known as edema, happens when fluid builds up in the tissues of the feet, leading to discomfort and tightness in shoes. There are many causes of foot swelling, from standing or walking for long periods to health conditions like diabetes, kidney problems, or even side effects from medication. Swelling can also fluctuate throughout the day, making it tricky to maintain comfort in your shoes.

One of the biggest challenges of swollen feet is that they change shape and size, making a once-comfortable shoe feel restrictive. Tight shoes can increase pressure on sensitive areas, reducing circulation and potentially causing blisters or other foot problems. Traditional shoe lacing methods, which are designed for a snug fit, often make this worse. That’s why adapting your lacing technique to accommodate swollen feet can be beneficial for your foot health.

A common area where discomfort and pressure are felt when feet swell in shoes is the instep (top of the foot). This occurs when the shoe’s upper becomes too tight as the foot expands upward, pressing against the laces or any rigid material. Other common areas of discomfort include the toe box, where the toes may become cramped due to swelling, and the sides of the foot, particularly around the ball of the foot and along the arch.

Choosing the Right Shoes for Swollen Feet

Before even thinking about lacing techniques, it’s important to ensure you’re wearing the right shoes. People with swollen feet should look for shoes that offer adjustability, such as styles with adjustable straps and/or extra depth. Shoes with wide toe boxes are especially beneficial because they allow your toes to spread comfortably without feeling squeezed when swelling occurs. Stretchable materials like mesh or soft leather can accommodate changes in foot size as swelling increases or decreases.

Choosing a wider width shoe for edema can be beneficial to accommodate the expansion of your feet when swelling occurs. Generally, one or two widths up from what you were wearing before the swelling occurred. Orthopedic shoes, which are designed specifically for foot health, are often an excellent option because they are usually available in wider width options and provide the necessary support for swollen feet.

Top Shoe Lacing Techniques to Relieve Pressure on Swollen Feet

Different lacing techniques can greatly affect the fit of your shoes, especially when dealing with foot swelling. Here are some methods designed to relieve pressure and improve comfort:

Skip Lacing (Gap Lacing)

In skip lacing, you skip a set of eyelets where the foot is most swollen. For example, if the middle of your foot swells the most, you can skip the middle eyelets, which will give the instep (top of your foot) more room. This technique reduces pressure in specific areas, allowing your foot to expand naturally without feeling restricted.

Shoe Pictured: Drew Shoe Men's Champ

Parallel Lacing (Straight Bar Lacing)

Parallel lacing creates a clean, even look and reduces pressure across the top of the foot. By threading the laces straight across instead of crisscrossing, you avoid concentrated pressure points. This technique is especially useful for individuals who experience swelling across the entire foot because it helps evenly distribute the pressure.

Depending on the number of eyelets on the shoe, this lacing technique varies slightly between shoes with an even or odd number of eyelets. For shoes with an even number of eyelets, such as six or eight, the laces can be threaded symmetrically across the shoe, creating an even and balanced look. However, with shoes that have an odd number of eyelets, such as five or seven, one side of the lace will need to be tucked under an eyelet to maintain the parallel appearance, which introduces a slight asymmetry. This subtle adjustment ensures the laces remain straight and neat while accommodating the uneven number of eyelets. Despite the small difference, both methods offer the same pressure-relieving benefits across the top of the foot.

Zipper Lacing

This lacing technique is an effective method for providing a snug yet adjustable fit for individuals with swollen feet. It combines elements of traditional crisscross lacing with the added flexibility to loosen or tighten specific sections of the shoe. Since the laces loop under themselves instead of crossing directly over the top of the foot, the pressure is distributed more evenly across the foot and there is less compression on the swollen areas. This reduces the risk of aggravating the swelling.

Steps for Zipper Lacing Technique

Step 1 – Insert lace from the inside out at the bottom eyelet.

Step 2 – Loop the lace ends underneath the horizontal section of lace.

Step 3 – Cross the laces as in traditional lacing and insert the lace ends inside out at the next eyelet.

Step 4 – Pull the lace ends underneath the lace you just inserted and cross over to the next eyelet. Repeat this step until all eyelets are used.

Step 5 – Once completed, you can tie the lace ends together for a comfortable, secure fit.

Elastic Laces

If your foot size fluctuates throughout the day, elastic laces are an excellent option. These stretchy laces adjust to the shape of your foot as it changes, providing flexibility and eliminating the need to constantly re-tie your shoes. They are particularly useful for individuals with chronic swelling, as they adapt to your foot's movements without putting additional pressure on sensitive areas.

Shoe Pictured: Propét Women's Travelbound

Adjusting Lacing for Daily Fluctuations in Swelling

Swelling doesn’t remain constant throughout the day. Many people find that their feet swell the most in the late afternoon after a long day of standing or walking. If you start your day with tight laces, you may need to adjust them as your feet begin to swell. It's helpful to re-lace your shoes mid-day to prevent discomfort or tightness as your feet expand.

For example, a retail worker who stands for hours may notice their shoes becoming tighter as the day progresses. Loosening the laces after lunch or swapping to elastic laces can help relieve this pressure and prevent pain. Keeping the top eyelets loosely laced while tightening the lower ones can offer support while giving your foot room to swell comfortably.

Additional Tips for Managing Foot Swelling and Comfort

In addition to adjusting your laces, there are several ways to manage foot swelling and increase comfort. Elevating your feet when sitting, performing gentle foot exercises, and choosing the right socks can help reduce swelling.

Compression socks, specifically designed to promote circulation, can be helpful in reducing fluid buildup in the feet. These socks provide graduated pressure that encourages blood flow, which can be especially beneficial for people with conditions like edema or diabetes. However, it's important to choose the right level of compression. Compression socks are meant to provide gentle, controlled pressure, not restrict blood flow.

For those who prefer not to wear compression socks or for certain situations, non-restrictive socks made from soft, moisture-wicking materials are a great alternative. Look for socks without tight elastic bands at the top to prevent further restriction, as tight bands can contribute to swelling. Socks designed for people with diabetes or edema are often ideal, as they are specifically crafted to avoid adding unnecessary pressure while keeping feet dry and comfortable.

Enhance Your Foot Comfort with the Right Lacing Techniques

Swollen feet can make it difficult to find comfortable shoes, but the right lacing technique can offer relief and improve your overall foot health. Whether you opt for skip lacing, parallel lacing, or even elastic laces, adjusting your lacing to your foot’s needs can prevent unnecessary pressure and discomfort. Pair these techniques with the right footwear, and you'll find that managing swollen feet becomes much more manageable.

For more tips on managing foot health, explore our collection of orthopedic shoes and accessories designed to provide both comfort and support.

About author:

Derek Roach is a foot health expert with over a decade of experience in the orthopedic shoe industry. He has helped thousands of customers find the right footwear for their unique foot conditions. His expertise has been featured in major publications such as CNN, Women's Health Mag, HuffPost, and Healthline. Passionate about foot health and comfort, Derek provides practical advice to help people improve mobility and reduce foot pain through proper footwear choices.