Originally published: June 15, 2023

Last updated: Oct 2026

Hockey is constantly changing and getting faster and faster—and your feet and legs need to be in optimal condition if you want to keep up with the flow of the game. Unfortunately, one of the most common foot ailments in hockey players is lace bite.

If you’re experiencing pain or discomfort in the front of your ankle, especially when skating or flexing your foot, you may be suffering from this condition. In addition, leaving lace bite unaddressed can lead to various other issues, including significant swelling or bumps. Lace bite discomfort can also be quite distracting, leaving you vulnerable to further ankle or foot injuries.

In this article, we’ll be exploring the causes, symptoms, and treatments for lace bite.

Quick summary: Lace bite is a common hockey injury where the pressure and friction of tight skate laces on the front of the ankle inflame the tendons, causing pain, swelling, and bruising over the top of the foot. It is usually caused by tight or improperly fitted skates and is treated with rest, ice, anti-inflammatories, lacing changes, and lace bite pads.

Lace bite is a common condition in hockey players and other ice skaters. Also known as tibialis anterior tendinopathy outside the rink, this condition happens when the laces of your skate or shoe exert pressure or friction on the anterior ankle (aka the front of the ankle), leading to inflammation and discomfort. This inflammation can further lead to swelling and bruising, making it extremely difficult to skate or walk. Lace bite can go a step further even and aggravate the tendons, meaning you can even have pain just from flexing or extending with no pressure.

Lace bite can significantly affect a player's performance on the ice and quality of life off the ice. The pain and discomfort associated with lace bite can restrict movement, decrease agility, and hinder overall playability. Players may experience difficulty in executing quick turns, pivots, and acceleration, affecting their on-ice effectiveness.

It can also become difficult to focus on the game with the significant amounts of persistent discomfort and pain that come with the ailment.

Some common lace bite causes include:

• Poorly fitting skates or shoes
• New skates or worn-down skates
• Tight laces
• Worn-out or frayed laces
• Improper lacing technique
• Flat feet or high arches
• Not warming up; getting back into skating after a long period of inactivity

If you're experiencing lace bite, you may notice the following symptoms:

• Pain or discomfort in the front of your ankle
• Swelling and bruising
• Redness and irritation
• Difficulty skating or walking
• Numbness or tingling in your foot

Preventing lace bite is easier—and definitely way more comfortable—than treating it. Here are some tips to help prevent lace bite.

Make sure your skates or shoes fit properly and provide enough support. This is another major reason why it’s a good idea to consult with a skate professional when purchasing hockey skates; if your skates aren’t fitting properly, it not only makes it distracting or difficult to skate but also increases your chances of developing lace bite.

It can be hard to move on from a pair of skates you’ve gotten used to, but it’s worth remembering how detrimental lace bite can be for hockey players. Tying your laces too tightly can cause or worsen lace bite, while tying too loosely to avoid adding pressure can weaken ankle support.

If your skates’ current fit makes it difficult to alleviate the problem with one of the other following techniques, then it may be time to look into purchasing new skates.

Most hockey skates today have some form of lace bite protection built into the tongue. Generally, the higher the skate level, the tougher and more protective the tongue. The highest-end skates, like the Bauer Supreme FUSE and the CCM VIZION, will have the most advanced lace bite protection, whereas entry-level skates like CCM Next and Bauer X will have minimum to no protection. Lifestyle skates, like the Bauer Radiant Heated skates, come with softer laces but no lace bite protection in the tongue.

Check out our Master Guide to Buying Hockey Gear for a more in-depth view on equipment levels and what that means when shopping for gear.

We implied this earlier, but another way to lower your chances for lace bite is to loosen your skate laces.

When you tie your skates too tightly, the laces create pressure points on the top of your foot and potentially friction, which can then lead to restricted blood flow and pinching of the nerves. This pressure can cause inflammation and irritation, ultimately leading to lace bite. In addition, tightly tied skates can cause your foot to be pushed forward in the skate, increasing the pressure on the top of your foot.

When tying your skates, find a good balance between tight enough for solid ankle support and loose enough to avoid injury. If you need to step off the ice to retie your laces while figuring it out, then do that. It’s better to take extra time getting it right than pay the price later.

Rather than just loosening your skates, you can adjust how you tie them. Some options you can try include:

• Tying your laces outside-in rather than inside-out (at the eyelets).
• "Skip lace technique"— this is when you skip an eyelet near where most of the pressure is for you.
• Moving where you knot the laces (instead of in the middle, try placing the knot on the sides.

Additionally, you can also try using waxed laces. Waxed laces are tougher and can actually tie tighter, but while that might seem counterintuitive, it can actually be part of the benefit. With waxed laces, there is less movement, granting you greater control over tightening or loosening specific areas when adjusting your lacing technique. Consequently, you can rest assured that the laces will not shift and apply pressure to the affected area again.

Consider using lace bite pads to prevent pressure on the top of your foot. Although using lace bite pads is good for treatment, you can also preemptively apply them to your skates or wear them under/over your socks to prevent the condition entirely.

Doubling up your socks is another way to add extra padding around your ankle on a budget, as long as you have the foot space in your skate.

See Lace bite pads under Treating Lace Bite for more information on supplementary padding. Also see our collection of Lace Bite Pads and Treatment in stock!

Check your skates or shoes regularly for frayed or worn-out laces and replace them as necessary. If your skates’ tongues are frayed along where the laces are tied, then you run the risk of developing lace bite—fortunately, many modern skates allow for easy tongue replacements.

Should your skates be a bit older, consider upgrading to a newer model, or up a skate level. As mentioned earlier, higher-level skates come with tougher, more protective tongues. If you’re prone to lace bite, extra protection from upgrading to another equipment level can significantly lower your chances of developing the condition. The rigid tongue disperses that pressure rather than leaving it localized. Always remember to try hockey skates on in-store before purchasing, or you could end up with ill-fitting skates that cause even more problems.

If you're suffering from lace bite, there are several treatments you can try.

Taking a break from skating or any other physical activity that exacerbates the pain can relieve inflammation and discomfort.

It might be tough to set the stick and skates aside for a few ice times, but taking at least a few days off the ice to rest will speed up recovery, we promise. Just how fast depends on how seriously you take treatment—recovering from lace bite can take anywhere from a few weeks to a few months. Even if you can’t take a full two weeks off, just a few days of full rest followed by other treatment could work too.

If your pain is not reducing at all after a few weeks, it’s time to seek a medical professional.

Applying ice to the affected area for 15-20 minutes several times a day can help reduce swelling and inflammation. To go about applying ice, you can either use a bag filled with ice to wrap around your ankle or apply an ice cup. 

To set up an ice bag, fill a plastic bag with ice, then apply directly (if possible, and if you can bear it) to the ankle. If you can, try to suck out as much of the air from the bag as possible before applying, as doing so will make it easier to get the ice closer and the bag more moldable around your ankle.

Another option is an ice cup. To create an ice cup, take a disposable cup and fill it about two-thirds full. Place the cup in the freezer until the contents are frozen solid. Once frozen, remove the cup, cut a bit of the top rim off, then gently massage the affected area directly with the ice. This can help alleviate inflammation and provide relief.

Over-the-counter pain relievers such as ibuprofen or naproxen can help reduce pain and inflammation. 

Make sure you read the labels on the medication before use and consult with a doctor if you aren’t sure if you can take certain remedies. When it comes to ibuprofen and other painkillers, it is crucial to consume them only after having a meal to avoid any potential side effects.

Stretching your calf muscles and flexing your foot can help alleviate pain and discomfort. Giving your ankle a good massage can also really help with reducing pain and loosening the tendons in the area. 

Be gentle with the affected area; massage to mild discomfort, but don’t overdo it or apply too much pressure.

We touched on this earlier, but changing the way you tie your skate laces is a reliable way to alleviate the pain as well since the goal is to soothe the affected area. Changing your skate lacing technique can also make it so you don’t necessarily have to stop playing hockey altogether during recovery. 

For examples of how to relace your skates, you can revisit the Lacing technique section in Preventing Lace Bite.

Lace bite pads are designed to cushion and protect the top of your foot, so they can reduce pressure and relieve pain. If you are suffering from lace bite but absolutely need to be on the ice, the extra padding can allow you to do so while still letting your recover.

The Hockey Shop has a wide array of lace bite pad and gel options, whether you’re looking for lace bite protection on your socks or a pad directly on your skate.

Lace bite is a painful condition, especially when it flares up in the middle of a game. It can cause swelling and make both skating and walking difficult. By recognizing the causes, symptoms, and treatments for lace bite, you can prevent it from happening to you and alleviate its symptoms if it does occur. If you are experiencing symptoms of lace bite, it is vital that you take a break from physical activity, apply ice, take anti-inflammatory medication, and stretch regularly.

If you believe your skates are the problem, if you can, make sure to head to The Hockey Shop or a local hockey store to get new skates fitted properly to your feet. Our hockey skate professionals are all highly knowledgeable and will be more than happy to help you find the perfect skates for you.

Most skates today (besides entry-level) will have some form of lace bite protection built into the tongue for greater comfort and protection.

Remember—prevention is always better than treatment, so take care of your feet, and good luck in your next hockey game!

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ZenToes Editors. “Don’t Let Lace Bite Ruin Your Activities.” ZenToes, 2023, Source link.