Numbness due to shoes that are too narrow
When cycling shoes are too narrow, this can lead to compression of the foot from the sides, especially in the area of the metatarsal bones between which many nerves and blood vessels run. Pinching these nerves and blood vessels can result in reduced blood flow to the forefoot and toes, leading to numbness, tingling and even pain.
To prevent this problem, it is crucial to choose cycling shoes that offer enough space for the feet, especially in the forefoot and midfoot areas. A suitable shoe ensures that your feet have more space to expand while exercising on the pedals, which promotes blood circulation and reduces the risk of compression.
It's no coincidence that many bike fitters work with Lake's cycling shoes. Due to their wide fit and adaptability, they are an ideal solution for many customers with foot problems or customers who are simply looking for more comfort while cycling. By first performing a thorough analysis of the feet, which also accurately measures the width and length of the feet, a good overall picture of both feet can be obtained. Based on this information, we can then recommend the most suitable shoe. The fact that Lake offers a wide range of shoes with different fits makes it possible to find a suitable option for almost every foot. Whether someone has wide feet, narrow feet, high insteps, or other specific foot features, there is likely a Lake shoe that fits well and offers comfort.
Thanks to this individual approach, it can not only help reduce existing foot problems, but also prevent future problems. The result is a better fit, more comfort and an improved riding experience, allowing riders to fully focus on their performance and fun while cycling. All these aspects are addressed during an extensive bike fit or just a shoe fit. Buying cycling shoes with professional analysis is an investment in comfort, performance and injury prevention.
Insoles for cycling shoes
When we apply force to the pedals, there is a lot of pressure on the forefoot. This pressure, as discussed earlier, can lead to numbness and discomfort if it is not evenly distributed across the foot.
Custom-made bicycle soles offer a solution by fully supporting the arch of the foot and distributing pressure more evenly over the entire bottom of the foot. This prevents too much pressure on certain parts of the foot, such as the forefoot, which can lead to compression of the nerves and blood vessels.
In addition, adding a special pad between the big and small toes, such as a metatarsal pad, can provide extra spread and further reduce pressure. This can be particularly useful for people who are sensitive to pressure points in this area or who suffer from so-called “hotspots” while cycling. More information about this topic can be found in the blog: “Cycling shoe soles”.
Positioning the cleats
We can divide this theme into a number of topics that can cause problems separately, but can also strongly influence each other.
Advantages and disadvantages
The placement of the cleats under the cycling shoes is a crucial factor that is often overlooked, but can have a major impact on rider comfort and performance. If the cleats are placed too far forward, this can lead to a situation where the rider mainly puts pressure on the forefoot while cycling.
This excessive pressure on the forefoot can result in foot distension and subsequent compression, as discussed earlier. To prevent this and to create a more balanced power transmission, we need to position the cleats far enough back. This can help distribute more forces through the pedals with the middle of the foot, reducing the load on the forefoot. This will lead to a more balanced and efficient pedaling movement, and may also help prevent numbness and discomfort.
Another important point to emphasize when the cleats are placed too far forward is that this can lead to excessive calf muscle tension while cycling. This excessive tension can cause compression on the blood vessels and nerves that run through the calf muscles to the foot.
As a result, the circulation can be obstructed and the nerves can be pinched, which can lead to the previously mentioned range of complaints. This can be prevented by a continuous alternation of tension and relaxation of this muscle.
The ability to position the cleats backwards may vary between different shoe brands and models. Some shoes offer more customization options than others, so it's essential to pay attention to these features when choosing cycling shoes. So another reason to seek advice from a professional before buying cycling shoes.
Indoor and outdoor positions
The stand width of the feet, also known as the Q factor, is an important factor to take into account. If the feet are too close together, this can lead to increased pressure on the outside of the feet while cycling.
The Q factor refers to the horizontal distance between the feet on the pedals. If this distance is too small, the feet may approach each other while pedaling, resulting in excessive pressure and friction on the outside of the feet.
To prevent this, it is important to carefully adapt the Q factor to the cyclist's individual anatomy. This can be achieved, among other things, by selecting the correct width of the pedals, moving the cleats sideways and using spacers between the pedal arm and pedal.
Wedges, on the other hand, can be used to correct any tilting of the feet, if they are naturally in an excessive supination position.
Incorrect saddle position
It is often a case of too high a saddle position. This can lead to pedaling motion, where the foot has to stretch too much to complete the pedal stroke, especially at the bottom of the pedal revolution. This excessive extension of the foot can result in an overactivity of the calf muscles, as they have to work harder to complete the pedal revolution. This can also lead to circulation problems in nerves and blood vessels, as discussed earlier when the cleats are too far forward. Another remarkable point about this theme is that it often involves unilateral foot problems. When the saddle is too high, we tend to lean over to our dominant side. This puts more compression on the foot on this side.
Temperature and color of the shoes
Heat can have a significant impact on the feet while cycling. In hot conditions, the feet can swell, which can lead to discomfort and friction in the shoes. In addition, excess heat can increase the risk of blisters and can contribute to fatigue during long rides. Wearing breathable socks and white shoes can help keep feet cool and comfortable while cycling in warm weather. White shoes are a good choice for cycling in the sun because they heat up less than dark-colored shoes. This helps prevent foot overheating while cycling in warm weather.
Medically underlying problems
It is important to recognize that numbness or pain in the feet while cycling can also be caused by medical conditions such as Morton's neuroma or neuropathies.
Morton's neuroma is a condition where tissue around the nerves in the foot thickens, usually between the third and fourth toes. This can result in pain, numbness, tingling, or burning, especially during activities such as cycling that put pressure on the feet.
Neuropathies are disorders that affect the nerves and can lead to numbness, pain, tingling, or weakness in the feet. These disorders can have a variety of causes, including diabetes, vitamin deficiencies, infections, or injuries.
It's important to remember that numbness or pain in the feet is not always the result of an incorrect cycling position or shoes, but can also be caused by underlying medical problems. If the symptoms persist or worsen, it is wise to seek medical advice and consult a specialist to investigate the possible causes and suggest appropriate treatments.
