Lace Bite Cure for Hockey Players: The Ultimate Guide

Ben LevesqueOn-Ice Skills29 Comments

lace bite

Ahhh, good ol’ lace bite.

Just when you thought your new skates couldn’t get any better, you start to feel this sharp pain running down the front part of your ankle.

If this pain is new to you, you’re probably already on the phone trying to get a refund for your now not-so-comfortable skates.

If you’ve felt this pain before, you know that lace bite is the culprit.

Lace bite—known also as tongue bite or skate bite—is a real pain in the @$$ for hockey players.

In this article, I’m stepping away from the usual hockey sense specific topic and I’m sharing a few tips & tricks on how I dealt with lace bite over my hockey career.

Recommended treatment: If you just can’t take the pain any longer, I’ve found these lace bite pads to work best above all else when it comes to curing lace bite. 

Having played 4 years in Major Junior and another 5 in the CIS, It’s safe to say I’ve seen my fair share of new skates (I tested 5 different pairs of skates in one season during my sophomore year in University).

It’s safe to say that me and lace bite, we don’t get along.

Here’s the ultimate guide on lace or tongue bite (i’ll use them interchangeably throughout the article) and how you can notice, prevent, and cure it before it gets painful enough to keep you off the ice (and yes, it can be that bad).

What is lace bite?

Lace bite, simply put, is a sharp pain or pressure that runs down the front of your lower leg down to your toes. It can happen to all athletes who require laced footwear for their sport, but even more so to those who must wear skates or cleats (hockey players, figure skaters, soccer players etc.)

That said, there are several reasons you might experience lace bite in hockey:

  • Having been off the ice for a while and jumping right back into it
  • Using a new pair of skates.
  • Using an old/low-quality pair of skates
  • Tying your skates too tightly

Lace bite usually occurs when you mix some of the above together…

If you’ve been off the ice for some time, you’ll want to ease back into it. Chances are your skates are dry and stiff, and the skate tongue is probably more rigid than usual.

Same goes for a new pair of skates—the tongues will be extremely rigid and not well broken-in, which means lace or skate bite can develop if you’re not careful.

And then with old or lower-quality skates, you might be dealing with a cheap or less flexible tongue which again means lace bite can thrive.

Tying your skates too tightly makes all of the above worse, so you’ll want to refrain from tying your skates too tight when you’re getting back on the ice for the first time in a while, or when you have new or even older skates.

So what’s the common denominator here? How does lace bite actually occur?

If you haven’t already figured it out, lace bite occurs due to the pressure of your skate tongue against your ankle.

Too much pressure from tight laces coupled with a stiff or inflexible skate tongue that hasn’t been broken in well enough can lead to painful lace bite, making it extremely unpleasant to skate, let alone play.

What really takes place when you get lace bite

According to Dr. Rob LaPrade, when your laces are too tight, the tongue part of the skate presses up against your dr laprade explains lace biteankle and, more importantly, puts pressure on your tendons in this area.

These tendons are what allow you to move your ankle in an upward motion, which happens over and over when skating. In other words, these tendons get a lot of work throughout an entire practice or game.

This is where the problem kicks in—this tendon motion against your stiff skate tongue and tight laces can cause some major inflammation, and can even result in tendonitis in rare cases.

Tendonitis or even just lightly inflammed tendons can mean severe pain every time you put your skates on.

At this point, it’s usually too late, and you’ll be stuck with the pain for quite some time.

I can tell you from experience, there’s nothing worse than wanting to play an amazing game but having every single stride you take feel like death (okay, maybe I’m exaggerating a little bit, but it can be excruciating if it lingers on long enough).

Luckily, I’m going to teach you how to take notice of the early lace bite signs so that you can slow down its progression or prevent it altogether. Then, I’ll share a few products I picked up that allowed me to play through the pain when I otherwise might not have been able to.

How to notice lace bite before it’s too late

Learning how to notice the early signs of lace bite is your best line of defense.

lace bite

signs of developed lace bite inflammation

Lace bite is essentially a kind of progressive pain, meaning it’ll get worse with time.

Early on, you’ll simply come off the ice with your ankle or ankles feeling uncomfortable. You might feel like you have a small bruise or sharp pain right on the upper part of your ankle.

It won’t be all that painful, but it’ll still be noticeable enough to raise concern. Your ankle won’t necessarily show any physical signs either, so you can’t rely on ‘looks‘ so to speak.

At this early stage, all you can do is monitor the pain to see if it improves or starts to become more painful.

The next time you have a practice or a game, pay attention to how it feels when you lace your skates up. Does it hurt more or less than last time? What about when you’re out on the ice skating?

If it no longer hurts, then you’re safe (at least this time around).

But if you feel it to be equally painful or more painful than your last time out on the ice, there’s a good chance you’re developing lace bite (see picture)!

You might start to notice significant redness, swelling, or even a lump like the one shown above. Any of these signs, along with increased pain, means it’s too late to turn back now—you have lace bite.

Note: Are you a hockey player? Do you want to improve your hockey sense in order to become a smarter player and make better decisions with and without the puck? If so, click here to learn more about The Hockey Sense Handbook 

All you’re really able to do at this point is limit the damage. Here’s how you can make your new-found pain a little less painful:

How to treat lace bite

So now you’ve got lace bite and there’s no going back to better times. There’s only a handful of things you can do to treat lace bite and keep it under control so that you can at least continue skating.

Time off

This is the least favorite option of the bunch—still, taking time away from the game is a surefire way to help treat lace bite. Being that it’s caused by pressure from your skate tongues, time out of your skates can do wonders.

If you’re an amateur player and only play 1-2 times per week, this should work to your advantage. However, if you’re a more competitive player that skates every day, you’re going to have trouble taking time off. If it’s extremely bad, maybe it’s worth sitting out a practice or two.

I understand that time off isn’t an option for many, which is why these other tips might do the trick…

Ice, ice baby

As I’m sure you’ve guessed, the only thing you can really do outside of taking NSAIDs to battle inflammation is to iceice ankle for lace bite your ankles.

Funny story…

I used to play with a guy that had severe lace bite. Like, all-the-time lace bite.

I played with him for several years, and it followed him like the plague. He just couldn’t help it—he loved tying his skates super tight, and as we were part of the Bauer Hockey testing program, we often got new skates to try.

As a result, I think he had lace bite for most of his career.

Ice, along with a few other things I’ll mention soon, were his best friends when it came to numbing the pain.

He would even go as far as putting ice packs in his skates between periods to numb the pain. I kid you not.

Long story short, if you want to treat tongue bite, icing your ankles before, after, and even during your games is a good idea. The cold not only battles inflammation but also eases the pain, making it a little easier to go out and skate hard without cringing the entire period.

Skate tying technique

This one helped me out quite a bit. The first time I got lace bite, one of the veterans on my team at the time told me I had my skates laced up the wrong way.


I’m pretty sure there’s only one way to lace up your skates. What’s this guy talking about?

“Yeah, your skates are badly laced…that’s probably why you got lace bite. Try lacing them up from the outside in, instead of the inside out.”

What he meant was to pass the ends of the laces through the eyelets of the skates from the outside first, instead of through the inside.

I had nothing to lose, so I tried it out—it made a significant difference, and I never really got lace bite as bad as I did that first time ever again!

I suggest you try it out if you’re fighting tongue bite. Re-lace your skates while always passing the laces through the eyelets from the outside of the skate rather than the inside.

Why does it work? Because the laces simply follow the flow of your tongue better, which gets rid of a lot of pressure on your ankles. Below is an image from a forum thread I came across that shows why this lace techique is better for preventing tongue or lace bite:
tongue bite

You can read the full thread here.

That being said, these simple tips are oftentimes not enough to get rid of lace bite pain or cure it all together.

The best pads for curing and preventing lace bite

I’ve used many different strategies and products for eliminating lace bite pain over my career. Many of them didn’t work, but a few were more than worth the investment. The pads below are those I’ve personally tested out and used when my lace bite was at its worst, and I recommend them to anyone looking for a long term solution.

Bunga pads

In my opinion, Bunga pads are by far your best option for dealing with lace bite pain. Bunga pads are essentially a lace bite bunga padthin, elastic sleeve with built-in gel pads that help to relieve pressure & friction on your ankle bone.

These pads were a life-saver for me over my career, as I like to skate barefoot (personal preference!). As you can imagine, lace bite can be pretty bad on bare skin—much worse than with socks.

This exact model was designed specifically for lace bite, and nothing else I’ve tried has been as effective in both preventing lace bite and taking away the pain .

I keep them in my hockey bag so I always have them with me. I use them all the time now, even when I don’t have lace bite—the extra cushion & protection lets me tie my skates tight without having to worry.

The A&R lace bite pad

The A&R lace bite pad would be your second best choice for fighting lace bite. This pad is a little different from the a&r pad for lace bitebunga pad in a sense that it goes outside your skate. It doesn’t act like a protective sock like the Bunga pad does.

Instead, you simply place it directly on top of the tongue before you lace up your skate—it acts as added cushion to stop the laces from biting into your ankles.

It’s not aesthetically pleasing as it covers the outside of your skate, but it does the job nonetheless.

It’s your second best choice for tongue bite, and I even went as far as using both the Bunga pad and the A&R pad once when the pain was really bad and it did wonders. Here’s where you can pick up the A&R pad for cheap.

Good ol’ fashion sponges

If you’re not ready to fork out a few dollars for one of the above solutions, then you can give making your own pads a try.

For starters, try cutting a small sponge so that it fits between your ankle and your skate tongue. Try that out and seesponge how it works—it may be all you need if your lace bite isn’t too bad.

If a sponge doesn’t do the trick, you can try foam from your local  craft store—it’s usually green or blue, and you can cut out pieces to place around the spot that’s most painful in order to relieve pressure.

Sometimes, cutting the foam in a circular shape and making a hole in the middle—what physiotherapists like to call a donut—is a good way to protect your ankle. Simply place the donut so that the hole in the middle is directly over the spot that hurts the most.

Those are your 3 best options in order of most effective to least effective when it comes to padding & protection.


No matter how hard you try, you’re going to get lace bite at least once during your career as a hockey player.

It’s inevitable.

That said, you want to deal with it as best as possible so it doesn’t keep you off the ice, and also so that it doesn’t affect your performance.

You have a few simple tricks at your disposal that may help:

  • Taking time off—essentially staying out of your skates
  • Using ice as often as possible to reduce pain & swelling
  • Tying your skates less tightly
  • Re-lacing your skates from the outside as opposed to the inside

If that doesn’t work and you can spare a few bucks, then your best options, from most effective to least effective, are:

Unfortunately, lace bite is very real, and the sooner you notice it developing, the easier it is to take care of. Don’t let it linger on…it’ll just get worse and might take you off the ice for quite some time. Use the tips I gave you, and invest in some pads or make your own to keep this painful & annoying problem from ruining your season!

Best of luck.

How do you fight lace bite? Leave a comment below!

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About the author

Ben Levesque

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Ben has been playing hockey for 20+ years and has learned a ton from playing with the world's best coaches & players. Among his accomplishments are a National Championship, a President's Cup, a Semi-Final finish at the Memorial Cup, several Queen's Cups and a helmet in the Hockey Hall of Fame.

29 Comments on “Lace Bite Cure for Hockey Players: The Ultimate Guide”

  1. Lev

    I had this problem for few years until Majer Hockey shop owner didn’t ask me about it (did my skates and noticed a deep groove in my skate tongues). After listening to my explanation he gave me a piece of padding they use for helmets to put it over the sock – I’m still using it and no problems since then.

    1. Ben Levesque

      Hey Lev! Yes, you’ll often times see a groove in the skate tongue if it has been going on for some time. Never thought of using helmet padding, but guess it’s pretty much the same as foam. Nice one! Thanks for sharing!

  2. Cory Linstrum

    Ben, thank you for writing this! I’ve only been playing for 3 years, didn’t know what lace bite was, but have been in agony for the past couple months. I even paid $100 to get my tongues replaced thinking they were the culprit, to no avail. Can’t wait to try the bunga pads!

    1. Ben Levesque

      Hey Cory! The bunga pads worked wonders for me and many of the players I’ve played with. I think they’ll do the trick. Let me know how they work out for you! Cheers.

  3. Matthew Carniel

    Hi I’m playing batam first year and tryouts are in 4 weeks. I’m pretty sure I have lacebite. can I still play tryouts with injuring myself more in the future?

    1. Ben Levesque

      Hi Matthew, thanks for your question. In my experience, four weeks is enough time for your lace bite situation to improve, provided that you take adequate time off. As long as you’re not overdoing it (ie: skating every day until tryouts), you should be okay. Best of luck!

  4. Matt Carlyle

    I just got my skates re molded to my feet and my skates weren’t super tight why did I get lace bite

  5. Marie

    OMG!!! I wish I had read this excellent information earlier… Thanks to my friend Annabelle for sending me this link!!!

    Not knowing what this pain was, I played 4 games in agony, not knowing why for some reason the top of my ankle hurt with excruciating pain, and I made it totally worse by not (stopping to play) taking care of it. SHEAR AGONY with each stride!! I’m ordering the Bunga pads today!! Many thanks Mr. Levesque!!

  6. Austin

    Thank you! I just put in new laces and it looks like I accidentally went inside-out. I was scared there until your article showed me my mistake!

  7. David Castellanos

    Hey as an added remedy, to promote the reduction and swelling and actually speed up healing! You can use an ointment called blue emu. This stuff has been a cure all for me through my career for anything from bruises to bad sprains. I’ve played hockey for 22 years and I can assure you if you follow this article and also use blu emu you will be all fixed up in a week to 3 depending on how bad it is. Great article!!!

  8. Judy

    GREAT article, I have 3 sons that play hockey and I am constantly shelling out cash to fix aches and pains, one of which is lace bite. I am going to try all of your suggestions with the hope that I don’t have to buy new skates again because they hurt their feet/legs and my wallet!! THANKS!

  9. Den

    Ben, thanks for essential issue explained! Do the skates Bauer Total One with the plastic pad in the tongue eliminate the problem or its only marketing ? CCM Jetspeed promise protection against lace bite as well.

  10. Rebecca

    Thanks for this – I’m trying to pinpoint if lace bite is my issue, and you explained it well. I only started skating about 2 months ago; skating 3 to 5 hrs. per week since, and I love it (especially now that I’m falling less). One ankle has gradually gotten sore, though – low on the front, then around toward the heel/sole on the inside of the foot, and also along the top of the foot. It’s minor now, but I figure that means I should fix whatever I’m doing wrong *before* it gets bad! I am going to try what you suggest about lacing patterns & tightness, and see if that helps.

    1. Ben Levesque

      Hey Rebecca! It’s always better to be safe than sorry. A case of bad lace bite can keep you off the ice for weeks. Some pads can really help in preventing it from getting worse. Cheers!

  11. Remmi

    Hi, I have also had a lot of troubles with lace bite. Not only that I couldn’t play icehockey any more, I even could not walk normally any more. I tried everything: pads, gels, new laces, I even got a cast for 2 weeks – nothing helped! I struggled for months, until I luckily got to a sports physician, who told me to make a specific exercise with the thera-band. After 1-2 weeks of doing this exercise 2x per day, the lace bite was gone! As it proved to work out very well for me, I want to share this with you, in order to help fellow sufferers:

    This exercise helped me a lot – let me know if it worked out for you too!


  12. Shawn

    Hey Ben

    What are you thoughts on using a Skate Lace Extender (similar to the 55 Flex) to aid in reducing skate bite?

    1. Ben Levesque

      Hi Shawn, I haven’t personally used a skate lace extender but I have buddies that swear by it. Definitely worth a shot if you get lace bite frequently. Cheers!

  13. Augustine

    I just got the s190 hockey skates and the left tongue started to hurt. So we tried the pad and everything so we replayed the tongue with the 1n tongue and the left side still hurts, what do I do

  14. Elizabeth

    Is developed lace bite the same thing as a ganglion cyst? Because I tie my skates extremely tight and I thought what I have is lace bite but I went to an orthopedic and he diagnosed a ganglion. Now I am looking at 1-2 months off from skating and possibly surgery.

  15. Dave Wrigley

    Hello Ben,

    I have another good solution straight from Germany. I’ve played hockey there for a long time and ran across the company Ortema. They have the best lace bite sleeves. Similar to Bunga but high quality sleeves made in Italy. I liked the products so much I asked if I could start working with them and have been for 3 years and also started selling in North America with my business Pro Sport Protection.
    I created 2 new Lace Bite Sleeves with them that offer a different way of solving the pesky problem. One is our X-Foot Donut Sleeve. It has a donut shaped gel pad attached to the sleeve. The gel forces the pressure from the tongue of the sleeve around the injured area not directly on it. The sleeve is also being used by professionals in the NHL on the elbow to prevent and eliminate elbow bursitis.
    Secondly the X-Foot Soko Sleeve which isn’t on my website yet but is being used by NHL, AHL teams.
    I had help from NHL physios creating this one. This is the same sleeve but with two parallel gel strips that create a channel for the tendons at the front of the ankle. As with the Donut Sleeve this gel displaces the pressure away from tendons and helps eliminate and prevent Lace Bite.
    They are sold in plastic reusable boxes for safe storage in your hockey bags too. Also helps as the hockey bag is an unforgiving abyss at times.
    You can have a look yourself at
    Or on instagram and Facebook too.
    Great article and thanks for helping

  16. Jon S.

    I had lace bite for the first time earlier this year – a combination of new skates and tying them too tightly with waxed laces. I tried the A&R lace bite tongues and the Bunga pad, but the best solution I found was a tongue from an old pair of ski boots. This tongue had a hard plastic shell with a lot of foam padding underneath. I would put it under the tongue of my skate (on top of my sock, basically) and it worked wonders. I was skating 3-4 times a week as a coach but it allowed me to skate pain free. After 4-6 weeks I was able to get away with just the A&R over tongue pad plus the bunga pad. Took about 3 months to heal. I iced it at night, too.

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