Cycling Foot Pain, Tingling, and Numbness

June 4, 2020 by Sarah Lauzé

It’s common for cyclists to experience tingling or numbness in their hands, but what does it mean when it shows up in your toes and feet? Foot numbness usually occurs when the nerves between the bones under the ball of the foot become compressed. Besides numbness, symptoms can show up as cycling foot pain, tingling, bruising, or even a burning sensation. Here’s what you need to know about the common causes, and what you can do to treat it.

The Common Causes of Cycling Foot Pain

Shoe Fit

The first thing to look at is the fit of your cycling shoes. A pair of shoes that fit you correctly will feel as though they are not there, you should forget about your shoes while riding. Getting fit for the right shoes goes a long way towards comfort. Take your time when trying shoes, feeling out any potential pressure points. If you have wider than average feet, then make sure you get shoes that are wide enough.

If your shoes are too tight, it can cause inflammation between the joints as it decreases blood circulation, as well as constrict the ball of the foot. This can cause numbness, as well as a tingling sensation during and even after a ride.

Cleat Position

Correct cleat placement, just like the correct shoe, will let you forget that they are even there. Placing the cleats poorly can lead to uncomfortable foot position and can cause pain in nerves from pressure points or strain from improper twisting of the foot. Particularly if the cleat is too far forward it can cause numbness, as it places pressure on the ball of your foot. Take the time to dial in your cleat placement whether on your own, or with a professional bike fit.

Socks

Socks may be the most overlooked element of the foot pain complex. You want a sock that does not bunch up or is too bulky so that it creates pressure points in an otherwise fine shoe. They should keep your feet at the right temperature too. If they are too hot, it could lead to more swelling, exacerbated pressure points and chafing. Feet that are too cold start to hurt from the lack of blood flow or frostbite.

Technique

Climbing without proper pedaling technique or too slow of a cadence can put too much pressure on the balls of your feet and make them go numb. Ensure you are keeping your cadence within the proper range, and as consistent as possible.

Treatment and Prevention

Exercises on the Bike

While out on a ride, pay attention to your feet before the problems show up. If you’re going for a long ride, then try unclip and lift your foot up into the air at the top of the pedal stroke a few times to get your blood flowing. When you’re sitting at red lights, or stopping for a break, then flex your toes or do some circles with your ankles. You can even get off and walk a few paces if need be (although this can be awkward with cycling shoes).

Shoe Modifications

If you find your feet are painful, or going numb during rides, then try invest in some custom arch supports. These can help distribute your weight more evenly and decrease the pressure placed on the ball of your foot and on your toes.

Stretching & Rolling

There are some exercises and stretches you can do off the bike, especially before a ride, to help treat and prevent foot pain. The first is to sit with one leg up on your other knee, fingers locking into your toes. Then rotate your foot around with your hand, stretching out the ankle joint and getting the blood flowing.

Second, you can use a tennis ball or a roller to apply pressureto the bottom of your foot. This can be painful, so don’t apply too much pressure if it’s too uncomfortable. Simply place the ball or roller under your foot, then roll front to back.

If your feet are comfortable while you ride, then it’s going to be a whole lot more fun. Never look at foot pain as an inevitable side effect of cycling, and make sure you do what you can to prevent it.

How to Dry Your Cycling Shoes Quickly

September 3, 2018 by Josh Friedman

You just got in from a ride in a surprise rain storm. Fortunately, your upper body is relatively dry because you packed your rain jacket, but your feet are totally soaked and you plan on riding tomorrow. What you need to know is how to dry your shoes quickly. You can just hope they dry in time but chances are that you’ll be slipping into cold, wet shoes which feels, oh so good. Additionally, if you are riding for performance, having wet shoes simply adds more rotational weight that you have to move around each pedal stroke.

First – Remove Everything You Can

If your shoes are so soaked that there are puddles in them, dump them out. Then take out the footbeds and set them aside to dry. They should dry out pretty quickly but just to be safe place them on newspaper in front of some sort of vent, whether it’s the heater, ac, or dehumidifier. Open up all of the buckles, straps, and tongues to expose as much of the shoe as possible.

Keep Some Old Newspapers Around

Old newspapers are great for drying out your shoes. You should have a bunch on hand because you will change the newspaper a few times. If you’re cheap and lazy you can dry out the newspapers and use them again. Once everything on the shoe is open, shove as much newspaper in as you can. It will soak up water very quickly. The first round of newspaper should only last twenty to thirty minutes. If the shoes are really wet, the newspaper will already have soaked through. After that, you can space out the fresh newspaper intervals. Try an hour, then two hours, then the overnight shift. By the time you wake up in the morning your shoes will be completely dry and ready to ride.

Accelerate the Drying

Do not keep your shoes in a moist basement or garage when they are drying. Bring them upstairs into a well ventilated and dryer area to maximize drying potential. If you have a fan, heat or AC vent, dehumidifier, or breezy window, that is a bonus. Make sure you still place the newspapers in them however. You will get the drying benefits from the inside and out.

Clean Your Shoes

After a wet and sloppy ride, chances are your shoes got dirty with road grime. Be sure to clean them both for appearance and functionality. Do this in a sink while they are still wet with a scrub brush. It’s alright if you use a little water; they are already wet. All of that grime gets in the buckles and strap and can make them work poorly and not last as long. Then dry your shoes after they’re cleaned.

How to Dry Your Shoes Quickly

If you know how to dry your shoes quickly, it does not take a lot of effort. The only supplies you need are old newspapers that would go in the recycling anyway. You will run into adverse weather eventually, so it pays to prepare the equipment ahead of time as well as the knowledge to deal with it beforehand. Keep your feet dry and cozy!

The Best Cycling Shoes By Type

November 6, 2017 by Sarah Lauzé

Going clipless is great way to quickly and easily improve your riding and become more efficient. Finding the right shoes can be tough as there’s no “one size fits all” solution, and there are a variety of features to look for.

Are you doing a lot of racing, or are you a commuter? Do you ride over the winter? Are you headed out bike touring? Each of these situations require a different type of cycling shoe, and you’ll want to think about what you’re looking for in a cycling shoe before investing in a pair.

Why go clipless?

Clipless pedals with cycling shoes is the most efficient and comfortable system out there when it comes to road biking. The stiff sole of the cycling shoe provides a rigid platform to transfer power from your legs to the drivetrain and propel the bike forward. Softer shoes lose some of that power as the flexible sole deforms around the pedal (and also makes your feet sore)

As well as having stiff soles, being clipped in encourages proper pedalling technique, using power through every part of the pedal stroke. Not only are you pushing down, but you are also pulling up to complete the 360 degree motion.

The clipless system is not just for racers, but can make cycling more enjoyable as you spend the same amount of energy, but get more return! So, if you’re a recreational rider who has always made fun of cyclists hobbling around in their cycling shoes, it may be time to give them a try. It can be intimidating to be locked in to your bike at first, but you will get used to the twist out motion in no time.

Types of road cycling shoes

There are two general types of road cycling shoes:

Performance – Performance cycling shoes are as light and as stiff as possible, with the cleat attaching entirely on the outside of the shoe via a two or three bolt system. These shoes are not meant for walking, and will get you out to your bike, but that’s about it. They are not shoes that you would want to get stuck walking home in
Leisure / Touring – For commuters, casual riders, and touring you may want something a little more versatile and easy to walk around in. These shoes will often have a much smaller cleat that is embedded into the sole, making it flat with the bottom of the shoe.

Key variables

Fit – You always want to try cycling shoes before you buy, as not all brands size the same. They’re awkward to walk around in, so trying them out on your bike would be ideal. You want your feet to feel comfortable, but snug in the shoe. They shouldn’t be moving around within the shoe at all, as that will become very uncomfortable over a long ride.
Fastening system – The number one thing you want from the fastening system is to keep your foot firmly in place. This can be done with dials, ratchets, velcro, or laces.
Soles – Generally speaking, the stiffer the sole, the more efficient the shoe will be. More expensive shoe soles will be made from carbon to remain as lightweight as possible, whereas cheaper options will be plastic, and some are combination of the two.
Cleat style – The majority of road cycling cleats are three bolt (SPD-L), with two bolt (SPD) being more appealing for commuting, touring, and mountain biking. Some cleats are a compatible with both.
Breathability / Water resistance – If you’re doing the majority of your cycling on hot summer days, then you’ll want to ensure the shoes you get are synthetic or leather and allow your feet to breath. There are specific winter cycling shoes for cold and wet riding, and it may be worth having two pairs if you are riding outside during all seasons.

Some of the Best Cycling Shoes

Performance Cycling Shoe

Shimano RP9

The RP9 road performance shoes are the quality and fit of a pro-level shoes, but at a much more affordable price point. They are designed for performance and speed, but with the heat moldable Custom-Fit, they are also comfortable enough for those long rides while giving you the ultimate power transfer. With a weaved carbon composite sole and a one piece synthetic leather upper, they are lightweight, breathable, and secure.

These shoes come in both men’s and women’s models.

Mid-Range Cycling Shoe

Men’s – Giro Treble II

The Treble II is exactly what you think of when you picture a cycling shoe. It’s simple, functional, and is compatible with both SPD and SPD-L cleats. The classic 3-strap closure makes for easy adjustments, but isn’t quite as durable or secure as it’s lace, ratchet, or dial counterparts. However, these are great entry level shoes that will having you set for a PR on your favourite climb with amazing efficiency and comfort.

Women’s – Shimano RP2

The entry level show in Shimano’s lineup, the RP2 is compatible with both SPD and SPD-L. The lightweight fibreglass soles increase power output, with the classic three strap upper keeping your foot firmly in place. The women’s model features a narrower fit, reduced volume, and added support in the instep to maximize comfort.

Leisure / Commuter cycling shoe

Women’s – Giro Whynd Womens Road Cycling Shoes

The best of both worlds. The sole of the Whynd is rigid enough to prevent the loss of power while remaining comfortable enough to walk in, featuring rubber “walking zones” to provide grip. The recessed cleat area accommodates two-bolt cleats, and the large strap across the top provides security and keeps the laces out of the way. These are perfect for weekend touring or running errands on your bike.

Men’s – Giro Rumble VR Cycling Shoes

The Giro Rumble features vibram soles for the ultimate support and casual look while out at the pub, with an injected inner shank to transfer power and have you feeling strong when you hop back on your bike. The mesh/microfiber upper upper will keep your feet from sweating and the non-slip laces will keep you nice and secure- no matter what the day brings.

Winter Cycling Shoes – Choosing the Best

November 15, 2015 by Adam Farabaugh

The worst part about winter riding is being cold. The things that get cold the easiest are the extremities; your head, hands, and feet. Fortunately getting a thick hat and pair of mittens is relatively easy. Keeping your feet warm on the bike while still being functional is more of a challenge. In general, cycling shoes are designed to be lightweight and to keep your feet cool during the warmer months of the year. In the cold, wet, and snow, those attributes aren’t so beneficial. Luckily to keep all your paws warm there are shoes specifically made for cycling in winter as well as ways to make your current shoes useable in winter.

Winter Specific Cycling Shoes

The warmest and most functional option to keeping your toes warm in winter is to get a pair of winter cycling shoes. These cycling shoes are built specifically to keep your feet warm and dry with insulation, higher ankles, and thicker material. Choosing any one depends on your budget and what you’re looking for in a winter shoe. One sure thing to look for in a winter shoe is mounting for mountain bike cleats. Being winter you will probably walk in snow a time or two which can get caked and then frozen in the cleat rendering, them unclip-able. Road cleats are easily prone to this while mountain bike cleats are a much better option for traipsing around in the snow.

Louis Garneau – 0° LS-100

Price: $150 – 200

Louis Garneau always makes quality shoes at a solid price and their winter shoe is no different. Not only do you have to worry about cold toes in winter, but you also have to worry about how functional the shoes is when you have cold finers. The 0° LS-100 has a BOA tightening system keeping everything functional even with cold fingers.

Lake CX 145

Price: $200 – $250

If your riding includes a lot more wet riding and not so much cold, the Lake CX 145 will help keep your feet dry. They don’t have as much insulation as a normal winter shoe but can keep out the elements when needed.

Shimano SH-MW7 Winter Shoe

Price: $250

Shimano is, well Shimano. They make anything from top of the line fishing gear to your Dura-Ace Electronic shifter. Their shoes are in a similar category especially their winter shoe which they partnered with Gore-Tex to create a waterproof and insulated riding shoe.

Sidi MTB Ghibli Cycling Shoes

Price: $250

Sidi has a few different shoes for winter and one of their solid ones are the Ghibli’s. They have a durable sole for when you’re off the bike as well as use neoprene to insulate the upper part of the shoe.

Using your Current Cycling Shoes

Buying a second pair of shoes for only one time of the year can seem a bit much so if you’re looking to save and work a little harder to keep your feet warm, you can do it with your current shoes. Since it is winter and the shoes will take a bit of a beating, using an old pair of shoes is recommended and if you can get a used pair from someone who is a size larger, even better. You’ll start with wearing a thicker wool sock and your normal sized cycling shoe will scrunch your toes limiting blood flow which is what makes your feet cold.

The first thing to do is cover all those vents to prevent air from just billowing through. Although rudimentary, the best way to do this is with duct tape as it will stay sticking overtime. And don’t forget the hole on the sole of the shoe if there is one. After this you’ll need to find insulated as well as waterproof shoe covers. Instead of the insulation being in the shoe, it’s over the shoe. If it’s not enough insulation add a second shoe cover. It’s not the most functional, especially putting on and taking off but it gets the job done on the cheap.

Riding in winter can be quite fun but that fun can be short lived with getting cold. Getting the right gear for the task is the best way to keep it enjoyable. Since they’re only going to be worn part of the year, winter cycling shoes will last you many years. They’re a worthwhile investment. And if that investment’s not yet in your wallet you can still ride all winter by making some additions to your current shoe. Keep the toes warm and see how low the mercury can go before they start to get cold. You’ll be surprised at just how cold of weather you can comfortably ride in.

Cycling Fashion Explained

July 28, 2015 by U.M.

Cycling newbies will have likely looked at their more experienced compatriots and wondered why they are wearing some of the clothes that they have on. While accessories like helmets serve an obvious and practical purpose, there are plenty of other aspects of the cyclists “uniform” that may need a little bit of explaining.

Cycling Fashion Pieces

Cycling Bib Shorts

Many people may wonder why cyclists tend to wear special shorts and the answer lies in the comfort of the ride. On longer journeys, people wearing regular sports clothing will find that the ride becomes increasingly uncomfortable the longer that they are on the bike.

Cycling shorts are designed to mitigate this discomfort as much as possible. They are usually made from materials such as Lycra, which allows for more flexibility and less chaffing, while many will also feature a padded insert that offers extra protection for the more delicate areas.

Gloves

Like with many other items of clothing in the cyclist’s uniform, gloves serve a practical purpose as they will generally feature padding over the palms and fingers so that they are protected from blistering against the handlebars and any numbness that could be caused by the constant vibration.

Furthermore, the gloves also provide some protection should the cyclist fall off the bike, which makes them a vital accessory for more dangerous rides. After all, nobody wants to fall of their bike and end up with a “road rash” related injury that could have been avoided.

Cycling Shoes

While most people will probably find that a decent pair of sneakers will do the job on shorter rides, longer rides usually require something that offers a little more comfort.

Cycling shoes are designed to ensure that a cyclist’s feet can breathe when they are riding long distances, reducing the effects of perspiration and ensuring that they don’t suffer from aches and pains while riding. The material used also allows for maintaining a better grip on the pedals, so the rider doesn’t have to worry about their feet slipping when they ride.

Furthermore, the streamlined design and bing clipped in means that many will find that they are able to pedal much more efficiently, which in turn means that they tire much more slowly. This is ideal for rides that require a lot of endurance.

Jersey’s

Again, while a t-shirt or similar item of clothing is generally going to be fine for a shorter ride, many serious riders choose to invest in a proper cycling jersey, especially when they are aiming to be as efficient as possible with their riding.

Like bib shorts, most jerseys are made from a material such as Lycra, which means that they fit to the body and won’t catch against the wind, thus reducing the effects of air resistance on the rider.

Such fabrics are also more breathable that the materials used in t-shirts, which means that the rider can better regulate their body temperature and ensure that they don’t tire themselves out on the road.

Finally, you will often find that cycling jerseys are made using rather bright colours, which is enormously helpful when it comes to increasing visibility and thus ensuring the safety of the rider when they are on the road, particularly at night time.

Sunglasses

Cyclists wear sunglasses when riding, even if the weather doesn’t seem to call for them. While they are important for reducing glare on brighter days, thus improving the rider’s visibility, they also serve to protect the rider’s eyes from weather, dust and anything else that could impair their vision and thus make the cycling less safe than it should be.

If you are a beginner cyclist and just getting in to the sport, drop the board shorts and t-shirt and embrace the Lycra! Cycling fashion is on the rise, make sure you are an early adopter.

Triathlon Vs Road Shoes

June 25, 2015 by Dyani Herrera

Triathlon Vs Road Shoes

When beginning in the cycling community there is much debate as to whether one should purchase triathlon or road shoes. Each of these shoes has their advantages as well as disadvantages. Depending on what needs you have, you may use the following factors to help you determine which cycling shoe is the most appropriate for training or racing.

Transition

If you participate in triathlons regularly then there are a few advantages of having triathlon shoes versus road shoes. Due to the ease of having one or two Velcro straps, triathlon shoes are a lot easier to slide on and off; with these, you don’t have to worry about any buckles or adjustments. This can come in handy during your swim to bike transition, in which you can clip the shoes on your bike, run barefoot through transition, and slide into your shoes once you’re on the bike. However, if you don’t feel comfortable with doing a flying dismount during your next triathlon, and prefer putting on your shoes before mounting your bike, triathlon shoes are easier to put on. Although, the seconds lost putting on triathlon shoes versus road shoes is minimal. Moreover, triathlon shoes also carry the advantage that they’re seamless and don’t require socks therefore minimizing blisters.

Pedal Stroke

Of all the factors distinguishing these two shoes, the advantage of an improved pedal stroke is my personal favorite. Prior to switching to road shoes, I would ride in Shimano WT-52 shoes, which were great for comfort and learning ease in transition. However, I was beginning to get a lot of stress on my IT band as well as toe numbness on longer rides. After a year of making minor adjustments with no resolve I decided to make the switch to road shoes. What a difference it made!

Road shoes have less lateral gliding motion on the clips, which prevents stress on your hip abductor muscles such as the TFL which tapers into the IT band. I no longer felt that nagging pain during my longer rides or numbness in my toes. Also, road shoes tend to be narrower than triathlon shoes and this fit aids with a more efficient pedal stroke. Due to the fit and minimal glide movement, it allows for increased efficiency which translates to more power on the bike. I’ve definitely noticed an improvement in riding comfort and power with my road shoes, especially on rides greater than 35 miles. Therefore, losing a few seconds in transition doesn’t compare to the overall effects experienced during the bike leg of a triathlon.

Cost

The cost between these two types of shoes depends on the brand, model year, and size (if purchasing online). However, most of the time triathlon shoes tend to more expensive than road shoes. A way to deter these costs is by purchasing an older model that the shop is trying to get rid of to make room for the newer models. In addition, amazon.com has great deals on both triathlon and road shoes (i.e. louis garneu, pearl izumi).

When trying to determine which shoe is the most appropriate option I’d suggest thinking of the following questions: Do you have a wide or narrow foot? Do you train often and have frequent long rides? Are you experiencing pain or discomfort in your foot, patella, or lateral knee? Are you a triathlete who is comfortable with transitioning or still learning? These are the questions you should be asking yourself when purchasing cycling shoes rather than using cost as a determining factor. It is better to have a comfortable fit that is conducive to your cycling regime, than have cheaper shoes which create more problems for you in the long run.