Pain relief guide · Lace bite

Lace Bite Injury: Causes, Symptoms and Relief

Lace bite (also called skate bite) is a pain or pressure, usually sharp, that runs from the shin across the top of the foot toward the toes. It can affect any athlete who wears laced footwear, and it is especially common for hockey players, figure skaters, and soccer, baseball and football players, as well as runners.

End lace bite and stay in the game. Keeping Athletes in the Game™ since 1994.

What causes lace bite?

Lace bite happens when the pressure of tightened laces and a stiff boot tongue presses on the top of the foot and ankle. That pressure can cause swelling, a rash, blisters or other irritation. It is particularly common with new skates, especially if they are stiff or rigid.

Clinically, lace bite is considered an aggravation of the extensor hallucis longus tendon. This tendon connects the muscle running down the lower leg to the big toe. The extensor hallucis longus is a thin muscle, situated between the tibialis anterior and the extensor digitorum longus, that extends the big toe, dorsiflexes the foot and assists with foot eversion and inversion.

Lace bite symptoms

Sharp or aching pain across the top of the foot or front of the ankle
Pain that gets worse as you skate or play, or when laces are tightened
Redness, swelling, a rash or blisters where the tongue and laces press

Lace bite can be so painful that an athlete can’t imagine playing or practicing. But there is no reason to throw out expensive skates or footwear.

How to prevent and relieve lace bite

Pad the pressure point. A gel lace bite pad sits under the tongue and spreads the pressure of the laces across the top of the foot.
Break in new skates gradually. Wear them for short sessions until the tongue softens.
Check your lacing. Avoid over-tightening the top eyelets.
Rest if it hurts. If pain or swelling continues, see a medical professional.

The Bunga Pads® solution

The Bunga Pads® Lace Bite Pad uses gel to cushion the top of the foot from lace and tongue pressure in hockey, figure and inline skates. Hockey players can also get two Lace Bite Pads with a carrying box in the Bunga Hockey Box. For rubbing at the heel as well, see the Bunga Boot Bumper.

This information is for general education only and is not medical advice. See our medical warnings.

Hockey player? Read our guide to preventing lace bite in hockey skates.