From time to time, professional and amateur cyclists experience sore feet. If your feet are hurting, the culprit is often your cycling shoes. If your shoes are brand new and make your feet ache, try breaking them in for a few days before making major adjustments or buying new shoes. If you have been wearing the same shoes for quite some time and your feet are unusually sore after a moderate ride, examine your shoes for excessive wear. They may need to be replaced.
Cycling Shoe Basics
Wear specialized cleats for serious cycling. They should fit firmly, but be able to breathe. The foot straps should fit comfortably without leaving indentations or gouge marks on the skin. Buy new shoes, not used ones. There are different types of bicycles shoes and pedals. Wear cycling shoes designed for the type of bike you will be riding, with considerations to the typical surface and riding distance. If you have pre-existing foot ailments, such as bunions or healed fractures, you may need custom support inserts.
Causes
Cycling shoes cause sore feet through improper fit or poor cleat placement. Shoes that are too big cause discomfort and blisters. Cycling shoes that are too small or strapped too tightly cause poor circulation, foot sores and discomfort. Cleats that are positioned incorrectly or are worn from use cause sore feet as well. If the cause of sore feet is not obvious, consult a podiatrist or cycling shop professional for advice.
Remedies
Shoe adjustments can decrease foot pain or make it disappear altogether. Enlist the help of a professional to adjust the cleat position. Moving them back up to ¼ inch should help. Sock thickness affects the fit of the shoe. Wear thinner socks to relieve the pressure. Try wearing thicker socks to remedy loose-fitting shoes. Use insoles for loose shoes or those that cause pain directly above the cleat placement.
Medical Attention
There are different ways to make sore feet feel better upon return from a ride. Remove the socks and shoes immediately, then elevate the feet. Apply ice wrapped in a towel to the painful areas to reduce swelling. An over-the-counter anti-inflammatory should help with pain and swelling. Avoid cycling until the pain subsides and the shoes have been adjusted.
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