Foot Pain Cycling

FOOT PAIN CYCLING:

Optimal foot function while cycling requires well-fitting shoes, comfortable insoles, function specific pedals, appropriate foot correction if needed and the ability to stabilize and move the feet as needed.

Contributing factors include but are not limited to the following variables:

Shoe Sizing

Shoes too long or wide can cause feet to shift around, the toes to claw for stability, and heel cup slippage leading to skin chaffing and cramped intrinsic or extrinsic muscles. Furthermore, lose fitting shoes requires more upper tension for stability, leading to reduced blood flow

Shoes too short or narrow can cause blisters to insteps, tops or sides of toes, discomfort in the toes from crowding, bunion inflammation, Achilles tendon discomfort and reduced blood flow

Shoe Enclosure

Shoes with only a single enclosure can cause the shoe to fit lose in the forefoot leading to chaffing and tight near the instep, reducing blood flow and possibly increasing pain/numbness

Foot Support

Stock insoles with little to no arch support can cause arches to drop which reduces stability and increases discomfort

Off the shelf arch supports with too much or inappropriately placed support create pain under the feet and possibly pushing the foot too far up causing instep discomfort

Inappropriately prescribed or outdated orthoses can create problems similar to or even worse than off the shelf arch supports

Wedging/Shimming

Inappropriate medial/lateral foot correction angles can lead to a plethora of issues starting at the feet and migrating through the ankles, knees, hips and back

Over or under-shimming causes the feet and legs to function more asymmetrically typically leading to hot spots on one foot, an unstable pelvis and increased knee, hip or back pain

Cleat Position

Incorrect cleat fore, aft or rotational placement can cause hot spots, poor leverage leading to overtaxed muscles and discomfort in the feet ankles, knees and hips as the body attempts to compensate

Tips:

Over emphasizing a toe-down plantarflexed technique on the downstroke can crowd toes into the front of the shoes causing forefoot pain and overworked gastroc muscles

Over emphasizing a heel-down dorsiflexed technique on the down stroke can force the instep and toes toward the shoe upper causing discomfort in those areas and possible plantar fascia/Achilles tendon tenderness