Cycling Foot Numbness | Causes and Solutions

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Expert Bike Fitter Neill Stanbury explains why you may be getting numb feet while out on the bike. Fixing you foot inside of a carbon shoe to ride a bike is quite an un-natural action. In this video we outline how doing some simple exercises could be all you need to fix your issue.
#cycling #bike #fit

[@EdDrewery]

Excellent video again guys, thank you. I agree completely with your comments on lack of foot strength and how our essentially sedentary lifestyles cause this and it's contribution up the dynamic chain of the rest of your body. It's one of those things that you have to take direct positive compensatory actions to resolve - but - one thing for your viewers - this is a long term path. This is not 2 or 3 weeks of exercises, job done. I've been doing foot strengthening exercises for a year now, with the goal of stopping using arch supports both when walking and on the bike. Maybe I'm half way there now, I don't know, but a definite improvement. Walking is so much more pleasurable, I just feel more stable & secure, I can wear much lighter shoes without getting any annoying little knee pains. Also noticed some foot muscle activation when cycling, particularly when 'putting the power down' out of the saddle, which is an interesting sensation, again feels very stable and just more 'powerful', everything connected and working well. Can I ask please, that you do a similar video on the subject of 'hot foot' which I know some people suffer from, I think that this would be useful too. 👍

[@mathias8013]

More bikefit vidoes, "Neill at work" please, those are the best!

[@hoser7706]

The single best physiology tutorial presented. Cheers

[@pmcmpc]

Toe spring is a big culprit. Unfortunately most cycling shoes have some or a lot. It has no benefit if the heel of the shoe fits you. Bont / Fizik are terrible in this respect. Most are bad. Shimano are reasonably good.

[@gavinbutler1109]

Another awesome very informative video guys. Keep up the great work 😀😀

[@patrickparisienne1917]

Fantastic info and presentation!

[@BillMaginnis]

I’m riding with Pearl Izumi clipless on my recumbent trike to keep my feet securely on the front-facing pedals - getting pain in ball of feet after 2 hrs or so. A break off the bike, walking around a bit helps. I do have tingling, pins in toes at night - that really sucks. All of the ideas here are great - setting an app’t with podiatrist in near future.

[@neildempsey36]

Brilliant this one great help I have had a problem with my foot if swells and pain in the middle of foot this may explain it found lake shoes help. As they have a wider toe box as well and toe spacers after a ride seems to help Great info Thank you

[@sahasrangshuutube]

You should come to India Bengaluru to do a bike fit workshop, people will get crazy here from south to get it done...try it by having a business tie up with some popular names here. You cant imagine the number of road cyclist with advanced bikes we have here most of them are riding on tic tac bike fitting. We need experts like yourself to conduct a workshop here. It will be a pilgrimage for all .

[@spaisios]

I have been riding a certain bike with great fitting for thousands of kms without any issue. Suddenly i was diagnosed with cervical myelopathy and i had surgery on C 5-6. After 2 months (February 2023I started cycling again and gradually i reached my standards in performance with no any issues (only walking, running and jumping were little problematic)... After winter of 2023 i started to have serious numbness to my right foot, ONLY while riding my bike. If i was continuing my effort then this numbness was going also to my hands even though i dont have any kind of pressure on them on the handlebar. After one hour of cycling, no matter the intensity, the numbness appears. It is so frustrating. In my desperation i ordered G8 insole to see if it will help. Just received them... Lets see how it will go... Neurological issues are not something easy. It may be more complicated than it seems. Neill, you are the best i have seen on fitting issues... Thanks for all...

[@impaledface7694]

Walking around barefoot is nice and feels good too. I find it helps your stability muscles. Seems to help my weighted squats since I can focus on "gripping" the ground with my toes. I found the outside of my feet are going numb with a recent pair of shimano spd shoes. Goes away with my normal shoes so I am pretty sure my spd shoe is too small compared to it's size.

[@Stewensson83]

Every single word of Neill is gold.

[@JulAlxAU]

One solution is to change your daily sneakers with barefoot shoes. Merrell has a couple of barefoot shoes that look good. Don’t run with them, just walk around as you normally would.

[@ArashFallah]

There should have been some splicing of Neill doing the ice bath and/or cold showers too :D

[@jameswong391]

Ultimately, is there much advantage to being able to run a rigid shoe without foot numbness? My impression from other youtube information is that there isn't a power transfer advantage. So, is there any bike fit/endurance comfort advantage to running rigid carbon soled shoes as opposed to flexi MTB ones?

[@CycleXplorer]

In England there is rain but not much sun 😂 I find I get numb toes hike a biking. But with a cheaper, less stiff cycling shoe it does help reduce this.

[@Pedal_of_Attrition]

Neil Stanbury AKA the Biomechanical GOAT!

[@theDayOfAccount]

I hike a lot with sandals 90% of the time. Lots of sun on my feet. I still get numb toes on bicycle.

[@julietownsley2561]

I'm getting numb feet after a short time ie 3 miles. It happens on both feet. I've changed shoes and cleats and still same issue. I've had 2 bike fits but still same problem not sure if shoe/position problem or saddle issue, as private area I have the same problem

[@johnwoodward5872]

After 4hrs of cycling my feet start to swell up and start hurting in 30 C weather and have to take shoes off and try to cool feet off any solutions?

[@DavidGilbertson]

I thought this was interesting, so I went to read up on the idea that "blood changes its viscosity according to sunlight" and couldn't find any sources (other than through long term vitamin D levels, not localised to the foot). I also couldn't find anything supporting the claim that "sunlight alters the dipolar moment of water molecules in the blood". I'm certainly no expert, so maybe I'm missing something. Links to sources in the video description would be great, for those that want to dive deeper.

[@alexanderhardy971]

You can't find it because it doesn't exist.

[@sabamacx]

Blood magnetohydrodynamics? Dipole moment? Maybe inside a medical imaging device where the exposure to magnetic fields is in the unary Tesla range, but riding outside inside a shoe? Smells bogus.

[@cowieson]

Yeah, I must admit that I am also finding it difficult to swallow the legitimacy of that particular aspect of this video. The rest of the information seems pretty sensible, but I can’t imagine a scenario where getting sunlight on the bare foot would make any substantive difference in the mechanisms described here; I can’t wrap my head around how blood viscosity could be locally affected in a system which by definition /circulates/ blood throughout the entire body. I don’t see much point debating whether or not blood viscosity can be changed in general via sunlight exposure, but if it did then surely the area of skin where this happens would be largely arbitrary if the relevant parts of the circulatory system with potential problems were downstream of the areas of sunlight contact (eg if you get sun on your legs, your feet would therefore be fine, no?). I would be happy to be enlightened on this topic however - it might be good for Neil to expand on what he’s roughly outlined here.

[@alexanderhardy971]

Our 1.5 Tesla MRI scanner barely aligns the dipoles hence scanners of 3 Tesla and upwards existing for better SNR and 1.5 T is way bigger than the earth's magnetic field. Anyway, blood viscosity would increase in the presence of a magnetic field when dipoles are aligned which means this info is wrong and also the wrong way round. pubmed.ncbi.nlm.nih.gov/15357196/

[@SatanicBreakfast]

From a study cited 155 times: "Experimental results show that the exact solution accurately predicts the magnetohydrodynamic slowing of 15% NaCl flowing transverse to 2.3- and 4.7-T magnetic fields for fluxes below 0.5 liter/min while the approximate solution predicts a much more retarded flow." The flow of sodium ions (not the blood itself) is somewhat affected in magnetic fields that are about 2-3x stronger than an average MRI machine, or approx 4700x more powerful than a strong fridge magnet. It's a scam.

[@Ob1sdarkside]

Ice baths or sea swimming for Irish people

[@Saltydog547]

Looks like time to go back to flat pedal and slippers. 😁

[@joehart3826]

Sounds like a cambridge university lecturer

[@mikekelly1771]

If you want to get your feet muscles cranking, try skateboarding. Even if you're a boomer, get a longboard.

[@DennisNowland]

Cycling is an unnatural movement. Great for getting fit et cetera but just look at them. Cyclist I mean.

[@discbrakefan]

“Look at them”. Ok dude.

[@interceptor7905]

Lol😅😅😂

[@we1rd92]

Using the internet is unnatural dude, better get off it for your own sake.

[@XxxxTxTxxxX]

Heat and cold therapy everybody.

[@edgerat]

The free access to this kind of quality information is really welcome. There are so few people in the industry that will put the onus on the end-user as opposed to just applying some sort of cast, drug, etc.

[@monkeyspacepilot007]

Since starting wearing "foot shaped shoes" a few years ago (vivobarefoot and Lems etc) and my toes have expanded, buying cycling shoes has become a nightmare. Lake now do some "foot shaped" cycling shoes and I bought some mx201 for mountain biking which are excellent for foot comfort, but rather clumpy. I hope they do some more lightweight versions for xc and gravel, the road versions look far too ventilated for norther Europe.

[@BennyCornelissen]

I've similarly transitioned to mostly Vivos in the past years. My toes have expanded, and my feet and ankles are stronger than ever. As for cycling shoes, I've had good luck with Specialized shoes (specifically the S-Works models). They have pretty generous toe boxes that don't constrain my feet or require me to upsize. The downside, as per usual with S-Works, is the price although I've managed to find my recent pairs (road and MTB) at significant discounts 😉

[@blubaughmr]

Neil has done a lot of great vids, but this is the best!

[@sam8m8]

I've got chronic chill blains in both big toes. Topical creams and plenty of podiatrist visits did little to help. Funnily enough - a trip to Europe in summer (the whole time spent wearing sandals, apart from riding) allowed them to heal drastically. Upon returning to Australia, my toes got worse rapidly and returned to their original, chill-blainy, swollen state. Time to start sun-baking the toes! Thanks Neill for the advice - super informative.

[@pinkyfull]

Chill blains are, wait for it, due to cold weather. Maybe walking around in summer was what solved your CHILL blains, and when you returned to WINTER it was COLD and the CHILL blains returned. Sorry but exposing your toes to sunlight isn't going to magic the cold away, just wear thicker socks.

[@mikewilliams6086]

Awesome video. I have a planter facaitis issue and have pretty much followed this lack of exposure and use. Getting advise from podiatrist now.

[@davidanderson2519]

Businessman : You wanna know the secret to surviving air travel? After you get where you're going, take off your shoes and your socks then walk around on the rug bare foot and make fists with your toes. John McClane : Fists with your toes?

[@daviddjerassi]

Wow another more than important fully informative video thank you Neill and RCA you guys are a one off no one else is coming even close to you for good important body health information love the video THANKS.

[@BillyGoatBoy]

So no crocs?

[@MekanikoMartilyo]

Ditched my cycling specific cleat shoes 5 years ago. Since then I've been using slippers/sandals for my ultra endurance events. No numb feet or fasciitis

[@ShadowzKiller]

In Finland, there is no sun for much of the winter, so we jump into the frozen lake during winter when it is -20C outside, sometimes without sauna. Needless to say, circulation problems are minimal! In addition, I run in the forest, which is great because you jump and land at various angles on roots, rocks, sticks, etc, so your foot is landing in all sorts of planes. In winter, I do cross country skiing and you have to good foot strength and balance for that. There are also many yoga poses, where you have to angle your feet a certain way.

[@JPDCC]

So cycling isn’t your only sport ?

[@ShadowzKiller]

@@JPDCC Correct. I do it the most, but it is not the only sport.

[@Alan_Hans__]

Flat pedals and thongs looks like the way to ride from now on. I was a teenager when I used to do this and that must have been why I didn't have any of the aches and pains including plantar fasciitis. In fact over the last couple of years I have entirely given up on wearing thongs so that I could wear shoes that have arch support.

[@joekawasaki]

I live in flip flops! Not going back to flat pedals though.

[@doomguy8884]

Have you tried Archies. They are thongs with arch support. They might take a day or two to get used to. But after that they feel great.

[@joekawasaki]

@@doomguy8884 I've never tried Archie's but I wear Olukai. They have the arch support & mold to your feet a bit. They're pricey but I won't go back!

[@JacobChristiansen1]

timely video for me. I have some weird numbness going on in my 3rd and 4th metatarsal on my left foot. I've tried pretty much everything; lowering the saddle, moving the cleats back (midfoot-cycling plates), changed my shoe to a very wide shoe (lakes widest shoe), using G8 insoles. Nothing seems to work. I noticed that I can no longer bend the two toes affected (voluntarily) and they just stay straight when I bend the rest of my toes. Weird. Could be Morton's Neuroma, but I don't have pain. It feels more like numbness or tiredness. Could it be poor circulation in the whole leg? I was a professional cyclist for 8 years and never had any issues, recently took up cycling again after a 8 year break.

[@stevesmith9082]

Maybe try toe socks, tube socks still constrict the toes even in a wide shoe. I use them all the time now and I would say they work on 7-8 out of 10 rides

[@JacobChristiansen1]

@@stevesmith9082 thanks Steve, it's actually something I've been wondering about lately as well. Most cycling socks are very narrow/tight.

[@Hardchoices4aneasylife]

Hi I have terrible pain - hot foot) in my foot above the cleat after 80km of gravel racing 50km of XC and 120km of road.. I have been using barefoot shoes and walk about 5km a day minimum on rocky terrain for a year My feet I think have widened. I am going to try a wider stiffer shoe with a custom insert. If this doesn't work I'll try exposing my feet to sun more and cold showers.

[@galaxymohit]

Trail Running interlaced with cycling is great. (from personal experience) reference book: The Cool Impossible by Eric Orton

[@micktheshaggy3977]

Hmmm, that's interesting. I have this problem with my feet (numbness, pins and needles) and I thought it is caused by my shoes being not stiff enough. I use MTB shoes (SPD system suits me better for gravel riding), having 5 points in Shimano stiffness scale. I've even started to look for some other model with a stiffer sole, but it turns out that it could make things even worse.

[@clairenelson3095]

Very interesting vid as always thanks. Developed this acutely during a 300k ride in heat, convinced it was tarsal tunnel syndrome

[@alenkovacic7913]

Been doing my gym work barefoot for the past 4 years. My feet got wider that I had to transition to barefoot shoes. And now I have to change my cycling shoes with a mega wide toe box :) as my feet got way to wide for a regular fit.

[@derekhobbs1102]

I have to be super vigilant about the condition of my feet being diabetic, but my podiatrist is mostly satisfied with their condition. My wife on the other hand, has not let her feet touch anything but shoes since cutting her foot on glass as a child.

[@robdrelich8563]

When I've gone numb during a long ride I'll spend some minutes actively wiggling my toes to bring up the circulation - it's worked so far

[@Biketech4us]

so much you say is common sense.....yet its great explained so very clearly and what the heck to do - go for a walk/run too or Yoga poses

[@samuraioodon]

My skin on feet are naturally darker. But i did a toenail test, it seems good though! I also cold shower too 😊 hot and cold springs are good for circulation too.

[@leslie7922]

Glad I'm a triathlete who does lots of trail running on rough and rocky surfaces Edit: phew was able to pass the nail and pale tests 😅

[@dogxcd]

Vascular pump in calf = venous/return circuit only surely Neil?

[@RichyH1000]

Neil, thank you. Have ever dealt with Morton’s Neuroma?

[@gcaldwell4]

What if you have all these problems plus a neuroma

[@colecoleman1499]

Damn!! The wisdom 👏👏👏👏. Feetolgist

[@Buzzwindrip]

Incredible info, and the answer to so many concerns. Thank you!

[@jamesmckenzie3532]

Great ideas and they also reduce other foot aliments.

[@rohanmccoy5424]

Insightful, many thanks

[@1227jamesb]

Hey Neill, Would there be a benefit from using flat pedals and a minimal shoe or sandal (similar to a Teva). Of coarse this wouldn't work for the racer guy or gal, but for the average bloke that likes to get outside for a bit of exercise, are there really any negatives?

[@mydearriley]

I bet that that combo would prevent a lot of issues with foot numbness. Without changing your cycling setup (although flat pedals/sandals are surprisingly convenient!), you could ensure you get out for a few miles of walking/hiking in shoes or on terrain that really activate the bottoms of your feet

[@veganpotterthevegan]

​​@@mydearrileymy foot numbess went away when I went with clipless pedals.

[@christopherbaird4952]

I'm trying to switch to clipless from flat, because after a lifetime of barefoot-whenever-the-weather-allows my feet are too wide for any flat pedals on the market. Hard to find shoes, too, but unlike running shoes it is possible to find cycling shoes that are wide enough if you're willing to pay enough. If your feet aren't too wide, IMO good flat pedals can be really good. I feel like I have a better connection to the bike on Kona Wah Wah 2 flat pedals than with Bont shoes and Shimano pedals.

[@veganpotterthevegan]

@christopherbaird4952 being barefoot hasn't really affected your foot width at all unless they're all calloused on the sides😅 Different story with foot volume though. That said, Sidi's MEGA wides are quite wide.

[@christopherbaird4952]

@@veganpotterthevegan my feet are quite calloused, but it's my observation that they have gotten wider over time. Foot volume is also an issue. I'm using Bont double wide, sized up a half size relative to measured length. I think the only way to go wider than that is completely custom, although if I'm wrong about that I'd be very interested to know.

[@itscliffvtr]

I am the UK, all it does is rain.

[@alistairmartin13]

Really??? I’ve ridden pretty much every weekend this year plus an evening or 2 during the week in summer and apart from a bit of drizzle now and again its been consistently dry

[@DannyLeonardMusic]

I was getting numbness or hotspot on my right foot by the end of the spindle, almost in the middle of my foot, closer to the edge by the pinky toe.... I found that keeping my knees closer together alleviated some of that pressure