A wrestling shoe that comes untied mid-match is not just an inconvenience — it is a safety hazard and an automatic stoppage. Referees will pause the match while you retie, you lose momentum, and your opponent gets a mental edge. Learning to tie your wrestling shoes correctly the first time is one of the smallest details that separates prepared wrestlers from unprepared ones.
Wrestling shoes lace differently from regular sneakers. The laces are longer, the eyelets run higher up the ankle, and the knot needs to stay secure through the kind of lateral, rotational, and downward forces that no regular shoe ever experiences. Here is how to do it right.
What You Need Before You Start
Before lacing up, check two things. First, make sure your laces are the right length — most wrestling shoe laces run between 45 and 54 inches depending on the height of the shoe. If your laces came with the shoe, they are the right length. If you replaced them, anything shorter than 45 inches will leave you struggling to tie a proper knot at the top.
Second, check that your laces are evenly distributed on both sides before you start. Pull the lace through the bottom eyelet until both sides are equal. An uneven starting point creates an uneven knot at the top that is more likely to come loose.
Step-by-Step: How to Tie Wrestling Shoes
Step 1 — Lace from the Bottom Up
Start at the lowest eyelet and lace upward toward the ankle. Cross the laces over each other at each eyelet, keeping tension consistent as you go. Do not pull too tight at the lower eyelets — you want the foot to sit naturally in the shoe without the forefoot being constricted.
Step 2 — Increase Tension as You Move Up the Ankle
As you pass the ankle bone and move into the upper eyelets, pull slightly firmer. The upper portion of a wrestling shoe is what keeps your ankle stable during lateral movement. Loose lacing in the upper eyelets defeats the purpose of a high-top shoe entirely.
Step 3 — Tie a Standard Knot First
At the top, tie a standard overhand knot — right lace over left, pull through. Pull this base knot tight before moving to the bow. A loose base knot is the most common reason wrestling shoe laces come undone during a match.
Step 4 — Tie the Bow with a Double Knot
Form your bow as normal, then loop it through a second time before pulling tight. This double knot is non-negotiable for wrestling. A single bow will come undone. A double bow stays tied through a full match and a full practice session.
Step 5 — Tuck the Loops
After tying your double bow, tuck the loops and loose ends under the laces on top of the shoe or inside the top of the shoe itself. This keeps them from catching on headgear, a singlet, or an opponent’s fingers during a match. Some wrestlers wrap the remaining lace once around the ankle before tucking — this adds a final layer of security and is worth doing if your laces are long enough.
The Wrestler’s Knot: A More Secure Alternative
Some experienced wrestlers use a modified knot called the Ian Knot or a variation sometimes called the Wrestler’s Knot, which creates a more symmetrical and secure bow than the standard method. It is worth learning if you find that your laces still come loose after double knotting.
How to Tie the Wrestler’s Knot
After your base overhand knot, form a loop with both laces simultaneously — one in each hand. Cross both loops over each other at the same time and pull through in opposite directions. The resulting knot is more symmetrical than a standard bow and distributes tension evenly across both sides, making it significantly harder to pull loose accidentally.
It takes a few attempts to get the motion right but becomes second nature quickly. Many collegiate wrestlers prefer this method over the standard double bow.
Lacing Techniques for Common Problems
If Your Heel Slips
Heel slippage in wrestling shoes usually means the lacing is too loose through the upper eyelets. Try the heel lock lacing technique: at the second-to-last eyelet on each side, thread the lace up through the eyelet on the same side instead of crossing over, creating a small loop. Then cross the laces through those loops before tying your final knot. This locks the heel in place and is a common fix for wrestlers with narrow heels.
If the Shoe Feels Too Tight Across the Forefoot
Skip the bottom eyelet on each side and start lacing from the second eyelet up. This reduces pressure across the widest part of the foot while maintaining ankle support. Wrestlers with wider feet often find this adjustment makes a significant difference in comfort during long practices.
If Your Laces Keep Coming Untied
The problem is almost always the base knot. Before forming your bow, pull the initial overhand knot as tight as it will go. A loose base knot allows the bow to rotate and work itself loose under movement. If the problem persists after tightening the base knot, try replacing your laces — worn laces lose the texture that helps knots grip, and slippery laces will come untied regardless of how carefully you tie them.
How Tight Should Wrestling Shoes Be?
Wrestling shoes should feel snug but not painful. Your toes should have minimal room to move — about the width of a thumbnail between your longest toe and the end of the shoe. There should be no heel slippage when you walk. The shoe should feel like a firm handshake around your foot, not a vice grip.
A common mistake among beginners is lacing wrestling shoes the same way they lace running shoes — with generous room in the toe box and a looser fit for comfort. Wrestling shoes are not comfort shoes. A looser fit reduces proprioception, the sense of the mat surface beneath your feet that informs your balance and footwork. Tie them snug.
Before Competition: A Pre-Match Checklist
In the minutes before you step on the mat, run through this quick check:
First, retie both shoes even if they feel fine. Shoes that have been on your feet for an hour in the locker room may have loosened slightly. A fresh tie immediately before competition ensures maximum security. Second, pull up on the heel of each shoe to confirm there is no slippage. Third, tug firmly on each bow to confirm the double knot is seated. Fourth, tuck any remaining loops and lace ends securely. A visible loop is an invitation for an opponent’s headgear or your own singlet to catch it mid-match.
Frequently Asked Questions
Can I use regular shoelaces in wrestling shoes?
You can, but wrestling shoe laces are longer and thinner than standard shoelaces, which affects how the knot sits at the top of the shoe. If you need replacement laces, buy wrestling-specific laces from the shoe’s manufacturer or a wrestling equipment retailer. Standard athletic laces are usually too short to reach the top eyelets on a high-top wrestling shoe and too thick to tie a clean knot.
Should I tape over my laces?
Some wrestlers tape over their laces with athletic tape as an extra precaution, particularly in competition. This is legal in most wrestling federations and adds a final layer of security against laces coming untied at the worst possible moment. If you choose to tape, use a single wrap of 1.5-inch athletic tape over the knot and bow only — taping the entire lacing system restricts the shoe’s flex.
How do I tie wrestling shoes with a speed lace system?
Speed lace systems use hooks or quick-release buckles instead of traditional eyelets. Thread the lace through each hook from bottom to top, pulling firm tension as you go, then secure the top with the system’s built-in lock or tie a standard knot if the system uses a lace finish at the top. Speed systems are faster to put on but the locking mechanisms can wear out over time — inspect them before each practice.
Why do my wrestling shoes hurt the top of my foot?
Pressure on the top of the foot is almost always caused by lacing that is too tight through the middle eyelets. Try loosening the tension slightly through the instep while keeping the upper eyelets firm. If the pain persists, the shoe may simply be the wrong shape for your foot — some wrestlers have a high instep that does not work well with certain shoe lasts. See our guide to wrestling shoes for wide feet for more on fit issues.
Related Guides
Now that your shoes are tied correctly, make sure the rest of your kit is ready. Our best wrestling shoes for beginners guide covers the top picks for 2026 if you are still deciding on footwear. If fit is your main concern, our dedicated guide to wrestling shoes for wide feet goes deeper on sizing and last width. And if you are comparing the two biggest brands head to head, our ASICS vs Adidas wrestling shoe comparison breaks down both in detail.
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