That annoying feeling when your heel lifts out of your running shoe with each stride? It’s more than just irritating. Heel slippage can lead to blisters, discomfort, and even affect your running form, potentially increasing your risk of injury. Luckily, there are several things you can do to address this common problem and get back to enjoying your runs.
Finding the Right Fit in the First Place
Before you even think about hacks and fixes, it's crucial to start with the fundamentals: proper shoe fitting. Many people unknowingly wear the wrong size shoe, which is a major contributor to heel lift. Go to a specialty running store where knowledgeable staff can assess your feet and recommend the correct size and shoe type for your gait and foot shape.
What to Consider During a Shoe Fitting:
Don’t just assume your usual shoe size is correct. Foot size can change over time, and different brands fit differently. Always get your feet measured, ideally later in the day when they’re slightly more swollen. Wear the socks you typically run in to ensure an accurate fit. When trying on shoes, walk around the store or even hop on a treadmill for a few minutes. Pay close attention to how your heel feels. It should feel snug and secure, not loose or like it’s about to escape.
Ask the store associate to watch you run. They can observe your gait and identify potential issues that might contribute to heel slippage, such as overpronation or supination. They can then suggest shoes with appropriate support and stability features.
Pay attention to the overall feel of the shoe. Is it comfortable in the midfoot and toe box? A shoe that's too tight in these areas can push your foot back, exacerbating heel lift. Conversely, a shoe that’s too loose won’t provide enough support. It's a balancing act!
Lacing Techniques to Lock Down Your Heel
Often, simply adjusting your lacing can make a world of difference. Many running shoes have an extra eyelet near the ankle specifically designed to help prevent heel slippage. This is sometimes referred to as the "heel lock" or "runner's loop."
Here's how to use it:
- Thread each lace through the last eyelet as usual.
- Instead of crossing the laces over to the opposite side, thread each lace through the loop you just created on the same side. This will form a small loop on each side of the shoe.
- Cross the laces over each other and tie them as you normally would.
This technique creates a tighter, more secure fit around the ankle, preventing your heel from lifting out. Play around with the tightness to find the sweet spot – you want a snug fit, but not so tight that it restricts circulation or causes discomfort.
Another lacing trick involves tightening the laces more in the ankle area and keeping them looser in the toe box. This can help hold your heel in place without constricting your toes. Experiment to see what works best for your foot shape and running style.
Dealing With Shoe Volume and Insole Issues
Sometimes the problem isn’t necessarily the shoe size, but rather the overall volume inside the shoe. If you have narrow feet or a low instep, you might find that there’s too much space, allowing your heel to move around. There are a few simple solutions to this.
One option is to use thicker socks. Wool or synthetic running socks can add extra padding and fill up some of the excess space. Double-layer socks can also be effective, as they provide additional cushioning and reduce friction, which can help prevent blisters.
Another solution is to replace the insole with a thicker or more supportive one. Aftermarket insoles can take up more volume inside the shoe and provide better arch support, which can help stabilize your foot and prevent heel slippage. Many brands offer insoles specifically designed for running, so do some research and find one that suits your needs.
Can a Shoe’s Original Insole Be the Problem?
Absolutely! The stock insoles that come with many running shoes are often quite thin and don’t offer much support. Replacing them with a more substantial insole can dramatically improve the fit and feel of your shoes, and may be enough to solve the heel slippage issue.
Heel Grips and Tongue Pads: Small Fixes, Big Impact
If the above solutions don’t completely eliminate the heel slippage, you can try using heel grips or tongue pads. These are inexpensive and easy to apply, and they can make a significant difference.
Heel grips are adhesive pads that you stick to the inside of the heel counter of your shoe. They add extra cushioning and grip, helping to hold your heel in place. They’re particularly useful if your shoes are slightly too big or if you have narrow heels.
Tongue pads are adhesive pads that you stick to the inside of the tongue of your shoe. They take up some of the excess volume in the shoe and help to push your foot back into the heel counter. This can be effective if your foot is sliding forward in the shoe, causing heel slippage.
Both heel grips and tongue pads are available at most drugstores and sporting goods stores. Experiment with different types and thicknesses to find what works best for you.
When to Consider Different Shoes
Sometimes, despite all your best efforts, the shoe simply isn’t a good fit. If you’ve tried all the above solutions and you’re still experiencing heel slippage, it might be time to consider different shoes. Some shoe models are inherently better suited for certain foot shapes and running styles.
For example, shoes with a narrower heel cup might be a good choice if you have narrow heels. Shoes with a higher heel-to-toe drop can also help to lock your heel in place. Look for shoes with features like internal heel counters or external heel clips, which provide extra support and stability.
How Do I Know It’s Time to Give Up on a Particular Shoe?
If you’ve exhausted all your options and the heel slippage is still causing discomfort or affecting your running form, it’s time to move on. Don’t force yourself to wear shoes that don’t fit properly. It’s better to invest in a new pair that feels comfortable and secure from the start.
Beyond the Shoe: Addressing Foot Weakness
While the focus is often on the shoe, sometimes the underlying issue is foot weakness. Strengthening the muscles in your feet and ankles can improve your stability and control, which can help prevent heel slippage. Simple exercises like toe raises, heel raises, and single-leg balances can make a difference.
Consider consulting with a physical therapist or running coach. They can assess your foot and ankle strength and identify any weaknesses that might be contributing to the problem. They can also recommend specific exercises to help you improve your stability and control.
Ultimately, finding the right solution to heel slippage often involves a combination of factors. By paying attention to shoe fit, lacing techniques, insole choices, and foot strength, you can find a solution that works for you and get back to enjoying your runs, free from that frustrating heel lift.