Foot problems, such as numbness, burning and pain, can be caused by poor cycling form or improperly adjusted cycling shoes and pedals. If the adjustments described here do not alleviate your foot pain, see a doctor. To accurately diagnose the cause of your foot pain, your doctor needs as many details as possible about what your symptoms are, when and where they occur and how long they last.
Gear
Physical therapist Erik Moen, writing on the Bicycle Paper website, says cycling shoes should fit comfortably, not tightly. You should be able to wiggle your toes easily, but not move your heel forward. Cycling shoes should have a firm, but not flexible, sole to efficiently transfer foot and leg power to the pedals. Soft-sole shoes can cause arch pain, tendon issues or a burning sensation on the soles of your feet. Plastic soles minimize compression on the bottom of your feet. Custom soles or new insoles can improve the interior surface of your shoe, as many insoles do not support your feet properly.
Expert Insight
If you're a casual rider with no foot problems and do not use clipless pedals, Southernmost Foot & Ankle Specialists recommends a cross-training shoe for cycling. Cross-training shoes have some of the features of cycling shoes, including an elevated heel, while being useful for other activities. Some shoes combine an athletic look and build with inset cleats for clipless pedals.
Warning
If you experience foot numbness, make sure your shoes fit correctly. Or try loosening your shoelaces and/or toe clip straps. However, Southernmost Foot & Ankle Specialists warns that if you feel numbness or tingling in your foot as well as leg pain, this may be a symptom of a serious condition called acute compartment syndrome, requiring immediate medical attention.
Cleat Adjustments
Move your cleats or adjust your toe clips and toe clip straps to find the best foot position. Try moving your cleats side-to-side, aiming for a natural angle for your feet, knees and hips. Your feet should point straight ahead. Cleated cycling shoes, when clipped in, should align your feet so that the first metatarsal head, located in the ball of your foot below your big toe, is just ahead of the pedal spindle. Cleats that are too far forward on the shoe can cause Achilles tendinitis.
Saddle Adjustments
If your bike saddle is set at the wrong height, it also can cause foot pain. According to doctors Chad Asplund and Patrick St. Pierre, writing about knee pain and bicycling, the optimal seat height puts you knee joints a 25-to-30 degree angle when your foot is on the pedal at its lowest rotational point.
Solutions
Erik Moen states that pedaling faster reduces compressive forces that cause foot pain. Stretching your gluteals, quadriceps, calves and hamstrings before and after you ride your bike can prevent pain. Start your ride slowly and work up to your normal rate of pedaling as a warm-up. Increase the mileage and intensity of your workouts by no more than 10 percent per week to help avoid foot and other injuries.
