A non-impact sport, cycling is considered to be kind to the body. If you are experiencing numbness in your toes, there are a number of things you should consider. Proper equipment goes a long way toward alleviating pressure that cuts off circulation and pinches nerves, but you must also use proper pedaling form. If the numbness persists despite your best efforts, see your doctor for a full evaluation.
Wrong Shoes
Most regular sneakers are insufficient for regular cycling because the soft soles allow the arch of your foot to collapse inward when you pedal, putting pressure on the blood vessels and nerves that feed into your toes. Cycling shoes eliminate this problem by using rigid soles that distribute the pressure of your foot equally along the length of the shoes. Cycling shoes tend to run narrow, so shop around and try on a few pairs until you find the one that feels right instantly, especially if you have wide feet. If the shoe is too narrow, it could contribute to foot numbness as well. Also make sure your heel doesn't slip out the back of the shoe -- if you have to fasten the shoe very tight to keep it on your foot, you could cut off the blood supply, and numbness would result.
Wrong Position
If you pedal with the ball of your foot, you could be putting pressure on nerves, which can cause numbness. Scoot your foot forward and pedal with the center of your foot to prevent this, but only if you have rigid-soled shoes. If you use clipless pedals, make sure your cleats are adjusted in a way that allows your foot to fall naturally on the pedal, or it may be forced into an unnatural position that can hinder the blood flow and pinch nerves. Finding the right position is a trial-and-error process, but cleat systems that allow for "float" can shorten the process dramatically as they allow a bit of leeway for natural foot movement.
Wrong Pedals
Regular platform pedals are fine for occasional riders, but they don't allow you to take full advantage of each stroke. Clip pedals allow you to pull on the back end of the cycle as much as you push on the front end, taking some of the pressure off the ball of your foot. If your clips don't fit right, however, they can pinch your foot enough to contribute to numbness. Clipless systems are a good alternative because the shoe attaches to the pedal by way of cleats rather than by pressure on the shoe itself.
Wrong Bike
Excessive vibration can also cause foot numbness, so make sure you use the appropriate bike for your terrain. Road bikes are made to be light and fast, so they normally lack vibration-dampening components that would weigh them down. If you regularly ride on rough terrain, invest in a good mountain bike. The thicker tires will reduce vibration substantially, and most models include shocks that help even more.
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