Numbing in the feet is often associated with a compressed or damaged nerve. Other causes include tight shoes or tight pedal straps. One main concern is that biking is a repetitive activity. If you have an injury -- even an old injury -- or another condition such as arthritic bone spurs, tendonitis, flat feet or bunions, constant pedaling can irritate your feet, causing the muscles, tendons, ligaments and other soft tissues to swell and crowd out nerves.
Peripheral Neuritis
Cyclists are especially prone to peripheral neuritis, a condition that occurs when the bicycle pedal applies too much pressure to the ball of the foot, causing irritation and inflammation to the nerves. Numbness and tingling in the toes are common symptoms of neuritis. Peripheral neuritis is characterized by an inflammation of the nerves that travel from the toes to the area beneath the ball of the foot. Cyclists can use shoe inserts, called orthotics, to deflect pressure from the bottom of the foot to the arch and reduce trauma to the nerves.
Morton's Neuroma
Morton's neuroma, also known as intermetatarsal neuroma, is a condition that typically causes numbness in the front of the foot or in the toes, but can occur in other areas of the foot as well, according to the American College of Foot and Ankle Surgeons. Morton's is a condition characterized by thickening of the tissue surrounding the nerve or enlargement of the nerve that leads to the toes. Neuromas are caused by an injury, in response to irritation or pressure. Other common causes include wearing shoes that constrict the toes and wearing high-heel shoes. People with foot deformities, bunions, flat feet or flexible feet are at increased risk for developing a neuroma. For some, cycling can cause a repetitive irritation to the ball of the foot, causing the nerve to swell, which can lead to a neuroma.
Tarsal Tunnel
One of the most common symptoms of tarsal tunnel syndrome is numb feet. The tarsal tunnel is a canal located on the inside of the ankle and contains nerves, tendons, veins and arteries. The tarsal tunnel is protected by a thick layer of tissue. Pressure or compression of the tarsal nerves can cause symptoms anywhere along the nerve's path between the ankle and foot. While biking doesn't typically cause tarsal tunnel syndrome, the repetitive nature of the activity can aggravate an existing condition.
Other Causes
Your shoes or foot straps could cause foot numbness. While there's no hard and fast rule about when you should replace biking shoes -- because soft, flexible shoes can cause numbness in the toes -- if yours get a lot of wear and tear, consider buying new biking shoes every three to six months and avoid wearing your exercise shoes for casual activities. You might also increase your chances of causing your foot to numb if you tie your laces too tight or pull the foot straps on your pedals too tight. Switching out foot straps for clip-on pedals may cost more, but can eliminate your symptoms. When buying new exercise shoes, try them on with socks you cycle in. When trying on any shoes, your feet should have plenty of room to move and flex, but not so much room that they slide around, which can cause hot spots -- a burning sensation at the point of friction.
References
- Foot and Ankle Center of Washington: Numb Feet While Bicycling
- American College of Foot and Ankle Surgeons: Morton's Neuroma
- MarksDailyApple: How to Strengthen Your (Bare, Flat) Feet
- REI: How to Choose Bike Shoes
- FootPhysicians.com: Tarsal Tunnel Syndrome
- "Running Times": Ask the Coaches -- Tingling and Numbness in Feet
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