Foot problems and bicycles are a classic combination and it's no surprise: your foot is constantly in contact with the pedal when you cycle and it bears the brunt of your activity as you hit the road. Foot pain from bicycling, though common, is not usually hard to fix. Once you know the root of the problem, the solutions are generally simple.
Numbness
Numbness, tingling or burning in the feet and toes during cycling can be a sign of nerve compression. A variety of factors can contribute to the compression of the bones located just below where your toes join your foot. Shoes that are too tight or even just laced too tightly can put pressure on the ball of your foot and lead to numbness. If your foot slides toward the toe of your shoe, your toe hits the toe-box, which can also irritate the nerves. Riding up hills on a regular basis is also a cause of altered sensation in your feet while riding; the pushing on the pedals as you climb is tough on the balls of your feet and can compress the nerves. Loosening your shoes, adjusting your routes to include more even terrain and inching your cleats further back on your shoe can also be solutions to the numb foot problem.
Cold Feet
The problem of having cold feet -- a case of temperature control, not nerves -- is common among cyclists who ride for long periods of time or in very cold weather. The cause of the condition follows logic: your feet are far away from your body's core and do not benefit from staying warm as much as other body parts that are closer to the center of your body. Pulling up on your pedal stroke can be a quick fix to cold feet because your feet are temporarily raised up toward your core. The motion of pulling your feet closer to your body also promotes circulation; the blood circulating around your feet warms them.
Inflammation
An inflammatory condition called sesamoiditis can affect your feet when you are an avid cyclist. Your sesamoid bones are in the ball of your foot, one near your big toe and one on the outer area of your foot. Overuse or excess pressure on the sesamoids can cause inflammation and even rupture of the bones, creating significant foot pain. Resting, icing, and the administration of anti-inflammatory medications can relieve sesamoiditis pain. You may need to adjust your footwear to include ample padding on the sole of your foot when you return to biking.
Considerations
Foot pain and altered sensation during biking is not normal even if the causes are common and the solutions are easy to put into action. If you continue to have problems with your feet, knees or other areas of your body and have adjusted your footwear and your bike, see your doctor. You may have underlying factors causing your pain that are not evident to a non-medical person.
