While bicycling, it's common to experience a sensation of tingling or even numbness in the feet and toes. This often results from minor problems such as tight shoes or shoelaces, but it can indicate a more serious problem. If your toes tingle while biking, make sure your footwear fits properly and rule out other possible causes before assuming the worst.
Cause
Compression of the nerves is the most common cause of tingling in the toes during exercise, particularly when biking. The pedals of a bike place pressure on the nerves underneath the balls of the feet, causing tingling in the toes and numbness. The tingling might also result from a neuroma, or swelling of the nerve, which may require therapy or even surgery. Ultrasound imaging will show whether this is the underlying cause of your tingling toes.
Shoes
Shoes that are even slightly too tight can pinch the feet and cause tingling and numbness in the toes. Make sure that your shoes fit the height and width of your feet in addition to the length. For instance, feet with high arches require taller shoes to match. Biking shoes run small and feet swell during long bike rides, which can aggravate the problem. Loosen the toe straps on your pedals, skip the toe straps entirely or loosen your shoelaces to see if that helps relieve pressure.
Support
An orthotic device such as an insole may help reduce pressure on the nerves. To relieve pressure on the ball of the foot, choose a semi-rigid arch support that closely fits the arch of your foot. Don't purchase a full-size shoe insole; your toes need all the space they can get to avoid compressing the nerves.
Other Causes
Underlying medical conditions, including problems with the spine, can cause tingling in your toes. Herniated discs, misalignment of the spine and disc degeneration in the lumbar region -- lower spine -- can cause numbness and tingling in the feet and toes.
Another less common cause of lower-body tingling or numbness is iliac artery impingement. This condition affects some competitive cyclists, restricting blood flow to the legs and causing numbness. If the tingling is accompanied by pain in your legs, you may have acute compartment syndrome, a serious condition requiring immediate medical attention.
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