Bike Fit | Causes of Foot Pain and Solutions

[@michaellynn9763]

My goodness, you have just described everything I've been experiencing for the past 4 months! I'd always had pain on the outside of my foot but simply dealt with it until I could bear it no more, which was today! I've watched tons of videos on cleat placement and remedies but this one is by far the most informative! Thank you very much, sir! Pedaling with a complete flat foot when using flat pedals confirmed to me that my toe-down technique when using clipless is a result of poor cleat placement.

[@krauseyuan430]

how to fix the pain on lateral foot ? I encountered the same problem

[@muratguc5245]

I cannot believe how simple the solution sounds when you say it. I have had pressure on the outer side of my feet for quite some time, decided to put a washer under one side of the cleat to lift one side slightly higher, but somehow managed to figure out that it should go on the wrong side. Until watching you explaining why we should put it on the inner side, I was pretty convinced that it should be outside. You have literally saved my feet. Thanks a lot!

[@michaellynn9763]

Thank you for the advice! I was initially gonna mess on with arches and insoles etc but glad I read the comments!! Can always rely on a fellow cyclist :)

[@krauseyuan430]

the washer should be placed inside of cleat, right?

[@muratguc5245]

@@krauseyuan430 Yes in my case the pain was on the outside siince that side had more pressure. I put the washer on the side that had less pressure and this balanced it out. Now I have pain everywhere in my foot, but it has decreased significantly.

[@elliestevenson7007]

Very informative video, I've been suffering with intense pain in my left foot for over a year, I've tried countless insoles and moving my cleats backwards with no luck. Before this video I wasn't aware of the metatarsal arch and non of the insoles I have accommodate for this, so hopefully this is the answer to my pain.

[@dakarikellen6709]

Sorry to be so off topic but does any of you know a method to get back into an Instagram account?? I was dumb forgot the account password. I would love any help you can offer me

[@Mrasteeg00]

I have pain in my toe also at metatarsal part have u figured it out how to solve this problem?

[@briancurran1140]

I have numbness when cycling after 3 hours very helpful video good work

[@wazzup105]

I moved the cleats back a tad (like 1 maybe 2 mm), boy that feels different. Will have to go on a long ride to test if it helps. Thanks.

[@keithelliott8757]

Thanks very good information I’m gonna try it this week and see if I can get rid of my foot pain

[@D_in_DC]

I had left toe numbness and tingling for about 4 months. I tried adjusting my basic bike fit to no avail. Before I decided to get an expensive custom bike fit, I choose to get cycling specific orthotic insoles. PROBLEM SOLVED!!! No more numbness. I went with Bontrager insoles after having my arches measured. Apparently, these insoles offer much more support and spread the pressure throughout the foot compared to the insoles that came with the shoe. Very good Transverse Arch support. No more hot spots.

[@davidwargin1766]

Excellent video! I've been having problem with a bunion and I think you provided some common-sense solutions!

[@davidwargin1766]

I actually came up with a simple solution for my bike shoes. I have very wide feet and I slit little holes on each side. It provides relief, no pressure, and ventilation.

[@RYTHMICRIOT]

I paid almost $400 for my clipless shoes on my road bike when I switched from flats. I get a numbness in the front half of my feet after 30 minutes or so. It's not severe, but it's annoying and takes my focus away from enjoying my ride. My shoes came with numerous inserts to alter the sole. I tried all of them and it made little difference. I was really considering giving up and going back to flats. This video has given me some hope and I'm going to try moving the cleats back before I totally abandon them.

[@easyx9mm]

Great video, I haven’t found shoes that don’t hurt, adjusting and testing over and over. This video gives me some ideas I haven’t look it to it. S-works 7 shoes...discomfort, pain after 30 miles is unbearable.

[@f8c3themusic]

Thank you for this video! I moved my cleats all the way back like you highlighted and now, almost no pain or tingling. My right foot still had some very minor discomfort today so that could be my bike fit etc.

[@dj-ty5mq]

Brilliant video... very helpful. U describe the exact problems I'm having.

[@abfutrell]

Having the cleats in the back caused my to slide out of the saddle. With cleats up front I stay in the saddle and my average pace is higher. I have both cleats pointed towards my big toes.

[@MGPCycling]

Very interesting video. I've been having some rather severe 5th metatarsal pain after about 2-3hrs of riding. I do have custom insoles and this has been the last hurdle I've been trying to clear. Your comment about a metatarsal pad/button sounds like it might help as the site of the pain is very specific. I also find that cracking the 5th metatarsal alleviates the pain. I'm guessing because it puts it back into normal position which helps for a little while longer.

[@2WheelsGood.01]

I've been suffering from a forefoot varus on my left foot for the longest time, very painful. It feels like there is a ball inside the shoe putting pressure on the outside of my foot. Even when I sit off the bike my foot likes resting on it's side. Getting a bike fit this week to address the issue. Any recommendations on inserts or wedge brands?

[@bikefitadviser7012]

www.bikefit.com/p-7-8-pack-look-cleat-wedges.aspx I would try these --s they're simple and starting with two is pretty harmless in most cases. These are the LOOK and Shimano SPD-SL version but they make versions for Speedplay, SPD as well. would start with two -- fat side toward the medial or inside of the shoe -- and 2 should still allow you to use the fasteners you already have. If two helps some you might try one more , but it may be necessary to get longer fasteners in this case (it'll depend on the shoes you have). Good luck

[@jinbeiktr208]

Nice and easy setup

[@toetz4491]

Ive been cycling for ages with the cleats way back and heel down pedaling style , relying on my calves with no issues.. But after a horrific motorcycle accident with a compound fracture of the femur on my right leg 8 yrs ago, im now having archlles tendonitis on my right after I came back to cycling 2 yrs ago..So i experimented on moving the cleats a little forward resulting on me engaging the glutes and hamstring more. ( of course readjusting seat hgt etc) And the pain is gone.. and i can spin with ease

[@krauseyuan430]

I wonder if putting backward the cleats leads to active the glu and ham more extensively?

[@toetz4491]

@@krauseyuan430 every body is different.. but with my experience.. it worked my hams and my hip flexors extensively

[@rosabal56]

Recently, my left big toe started getting numb after just 5 miles of road bike with my new shoes, went back to the old shoes and same thing. I have no shoe discomfort with the new or old, but if get off the bike with both feet on the road the numbness goes way in about 1 minute, that will take about 5 more miles until it starts again, tried moving cleats and tried a different saddle but same issues. Any idea? Thank you

[@justinklink1588]

Just started having foot pain/hot spot on the outside of my right foot. Just ordered some wedges and might look into an insert. I've tried different cleat positions to no avail. I rode BMX for a long time and damaged my ankles quite a bit. Wondering if that is the root cause. Any feedback would be much appreciated.

[@coolmonk64]

Please what is the name of the Insole? Thank you

[@garrycox9089]

just as u mentioned i have new shoes my first pair,right little toe painful ,i do have wide feet but think the wedge may solve the prob ,where to get the wedges from

[@natemoser4880]

so you mention the increased pressure a cleat that is too far forward can cause. Could this pressure cause a bunion or aggravation in the first metatarsal? I have been struggling lately with the ball of my foot getting sore/aggrivated

[@XilumX1]

Hello! For about a time I have alot of pain in my achillis heel while cycling. Do you know what the solution could be? It is only in my left feet. The right feet is good. I have changed my cleat position quitte a bit the last month because I had problems with my knee. This is now solved but my achillis still hurts quitte a bit. Could it be that the point of my feet are to far in or out? So something with my cleats position. Might speedplay be good pedals for me? Thanks in advance! :)

[@TheSuperi9]

Hello there love your video. But I really need your help. I have a problem where I get pains on the outer side of the foot at the 5 menopausal. I have my cleats fitted as best as possible which has lessen the amount of pain I had. Now the prob is finding a spacer for my shoe that can raise the shoe to put equal pressure. Could you recommend a spacer for shimano spd sl cleats and a video of how to use them effectively. Thanks Cheers!

[@jonathanhall2401]

I'm suffering the same problem, right foot only. I had a pair of Sidi Wire Carbon Air Vernice in Eu 45, they where too big so I got a 44 instead, still got pain even with a Bontrager BioDynamic Insole No.2 Arch Index inserted. I'm going to dig out my old shoes Sidi shoes and try them, they didn't hurt my feet but I was getting left knee pain after 2 hrs of riding. I'm now going to looke at the Solestar website. www.solestar.de/en/products/cycling-insoles.html

[@joelberman5981]

Suggestion for pain on the outside of my feet? Cants haven’t helped

[@michaelbryant2122]

I was on my trainer this morning for a 2.5 hour ride. About 2:15 into the ride i suddenly began to get pain in the middle of my right longitudinal arch. I've never had any pain in my feet and was wondering might be the cause of something occurring all of the sudden.

[@realinohio]

I have this problem that my foot wants to rotate to the outside and causes pain on my 5th Metatars. Probable cause is my knee on my right leg is a bit out

[@briansetal493]

Hey why do they put the cleats at the back bolts of the shoes and not the front bolts

[@SansP3ur]

Do you provide custom shoe fitting with companies like Rocket 7?

[@Decalto35]

i've heard from various sources that for cycling shoes, the toes should just barely touch the front of the shoe. There should be no room in between. Is that true?

[@thejazz008]

Which brand of soles are those? Thank you

[@bikefitadviser7012]

These particular insoles are made by Solestar. I have been reasonably happy with them so far. I am currently testing a few models that other companies have sent me and should have a video out soon that goes through the pros and cons of each.... Stay tuned

[@paulahavens2764]

most peddles have ridges on the peddle I think that is what is hurting my foot, are there peddles without ridges.

[@johndavid3474]

I tried all those tips but still would occasionally get a numb foot. I recently saw an osteopath, and he quickly noticed I had one leg shorter than the other. Then it all made sense.

[@julianhawker7672]

How have you solved the problem ?

[@johndavid3474]

Julian Hawker I wear shoe inserts to compensate for my unevenness, on the bike I use a 5mm cleat spacer. I haven't noticed any numbness so far.

[@JitinMisra]

@@johndavid3474 are clipless pedals better for knee pain than flat shoes ?

[@johndavid3474]

@@JitinMisra knee pain could be a sign of overdoing it or not pedalling effectively. Patellar tendinitis is common among cyclists. I've had knee pain in the past and discovered I had a meniscus tear, so go talk to your doctor about it. Or It may just be a simple fix like stretching before cycling. But here are some interesting facts "Flat pedals will actually clean up and improve your pedal stroke." "You should train your legs to produce a powerful downstroke using the hips as the primary power source, not the knee joint. This means that leg curls and leg extensions are bad exercise choices since they reinforce this “knee powered” pedal stroke. The reason that a lot of riders have the knee issues is because the knee joint lacks stability, not strength. Exercises like single leg deadlifts and single leg squats are much more effective since they train the legs to drive from the hips, not the knees. The hamstrings are one of the more important muscles used during the pedal stroke but it is how they work in concert with the other muscles of the lower body on the downstroke - not by themselves on the upstroke - that form the reality of pedaling your bike." Clipless pedals won't alleviate your knee pain if you're having biomechanical problems.

[@kabukow]

Is it possible numbness in toes is caused by cleats too far back?

[@bikefitadviser7012]

+kabukow it is possible and usually the result of the midfoot not being properly supported...in this case a little arch and metatarsal support goes a long way

[@dlear85]

always numb after 30-45mins its ruining my days. Want to ride more but i just have no drive because feet are so numb

[@orviskid]

I went for a bike fitting, i feel worse now after a ride than i did before. Back shoulders hands feet hurt even worse than before. Total joke

[@duanefrench3500]

For me its heel pain from riding

[@caveboy9988]

'low hanging fruit' eugghh!

[@alriverald]

Enjoy the info but the further word kills me. The word is farther no further.