When you're in the zone and completing a grueling climb, the last thing you want to worry about is your sore feet. Unfortunately, sore toes and heels are a common complaint among cyclists. Just because your feet don't bear the impact of the exercise doesn't mean they're exempt from pain and strain while biking. By better understanding the cause of your foot pain, you can work to prevent the pain from ruining your future rides.
Symptoms
Foot pain can manifest itself in a variety of types of pain for different cyclists. Your feet may feel numb while on a climb or while pedaling. Others may feel severe and sharp pain through the arch of the foot. Foot pain may also manifest itself as a burning sensation in the feet. The type of pain you have gives greater clues to the causes of your foot pain, so it's important to note exactly how the pain seems to affect your feet.
Causes
Since the types of foot pain can vary so widely, so can the exact causes of foot pain while cycling. For instance, numbness could be the result of too much pressure through the heel or cycling shoes that are too tight. When you remain in the same limited position for too long, you may lose feeling in your nerves as blood flow is restricted in your feet.
Pain through the arches of your feet is likely caused by non-supportive cycling shoes. The right shoes have a rigid shank, which relieves the pressure on your instep through the downward stroke. Without that support, your arches are left to collapse each time you pedal downward.
Treatment
If you experience foot pain while in the middle of a ride, you may not have time to stop completely and allow your feet to rest. Instead, take a moment to hop off your bike and adjust your cleats, if possible. By moving your cleats back, you place more pressure on the ball of your foot, rather than the arches. If your pain is the result of tight shoes or straps, loosen up to allow optimal blood flow. If at all possible, hop off your bike and walk around for a few moments to restore feeling and stretch your feet.
Prevention
Prevention is your greatest defense when it comes to foot pain and cycling. Your first line of defense is a supportive pair of shoes, including a rigid shank. If you're serious about cycling, have your shoes professionally fitted at a bike shop to ensure that they'll support you for longer rides. Set your cleats for your comfort; when mounting your bike, your feet should fit straight into the cleats. If your cleats are too far forward or back, it creates excess strain on your Achilles tendon. Avoid burning feet by wearing lighter socks made of natural materials that wick away sweat.
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