Foot Pain & Numbness While Cycling? - 6 Causes

[@yairseeman]

I love the bike fit Tuesdays that aren’t on a Tuesday. Dead honest, it’s so refreshing. Love the amazing work, and all the information you guys are gifting us.

[@ItsBugsy]

I see James I click.

[@49tkscott]

Absolutely mega, shifted my cleats back via a previous vlog, but didn't know about the saddle height adjustment. That's next. Thank you gents 😎👍

[@AntoineThisdale]

based on these crazy videos. I'm really happy to mention that i used to run Fizik shoes. I purchased Lake (and got a proper fit guide from Lake through feedback; 238 wide in my case) and also have been using the G8 performance insole. both amazing recommendation. Completely changed my riding comfort (gravel rider). Thank you James and Francis for taking the time.

[@E.T_rode_bikes_As_well]

James is our last defence! Protect this man! ❤

[@HoudiniNL]

Cleats back is one of the best tips I ever had, next to putting my saddle back to prevent numb hands. Guess what? Both tips are from James' and Francis' bikefit videos. 👍👍

[@adammillsindustries.]

I love him, he could have worked CID instead you know.

[@dishboy14]

Glad you are updating these videos. Not enough quality bike fit material on you tube.

[@Lemond75]

If you think these are good then you should try the ones with Neill Stanbury on the RCA KZbin channel.

[@Adam_Crebo]

Fascinating watching this having just met James for a fit this week... a number of these points factored in my time there. Can't recommend James enough for the adjustments he made but, perhaps even moreso, his encyclopaedic knowledge of the subject and his willingness to educate. Now to get those gear cables sorted!

[@fede1275]

Cleats backwards worked superbly well for me, as well as Shimano shoes. Standard width is already wider than some other brands. Same for finding the correct saddle height, easy to get it wrong and set it up too high. I wonder how many of us could not call it too high vs correct in the videos you showed.

[@paulawright6868]

I had shoes supplied and fitted by James ( and a bike fit to boot 😉) perfect results. Thanks👍🏼

[@owensnicholas]

I put a set of G8s in my shoes on your recommendation. They're wonderful and helped eliminate the painful cramping I would get in my feet. I've skimped on a lot of things. I don't have flashy wheels or an OSPW. Instead I've invested in fit, and it has paid off so much. I can ride much faster and farther than if I had bought blingy bike parts. Thank you for your advice. :)

[@holyschmoe1466]

Went to see where James’ place was today, realised it was where my dad bought my bike and his 8 years ago, will be back too find a new bike, my bike hasn’t fared well in Singapore

[@kicomilner5152]

Haha the thumbnail! It was spot on for me. Dealt with foot numbness. Bought a pair of Lakes. Problems gone.

[@keithbuddrige5064]

I can't thank you enough for this video! I got my first cleated shoes for cycling several months ago and have been experiencing bad numbness after a few miles. After watching this video, adjusting my cleat location BACK from their current position, I can say it is so much better. I took a hilly 15 mile ride and had no numbness at all. Thank you so much for these videos, they are amazing and I am able to enjoy my riding so much more now!

[@JeremyTavener]

This was the kick in the butt I needed to finally buy some G8 2620s to deal with some foot numbness, along with some 38cm handlebars for my skinny shoulders. Looking forward to some snow melt to try them out on longer rides. Thanks chaps!

[@boyflux]

Love being able to learn all of this from an experienced and thoughtful hand like James. It's seriously an invaluable resource! As a side note, I'm not sure how much you guys see Giro shoes in the UK, but I've found they have some wider lasts for us duck-footers.

[@germanhugger41]

Once again bike fit James is spot on with his observations. I used to suffer from fore-foot discomfort and numbness on long rides. The cure for me was Speedplay pedals with 65mm spindles, coupled with my cleats slammed rearwards on Speedplay fore-aft aluminum base plates..( Sadly no longer manufactured by the idiots at Wahoo who bought Speedplay) I've been riding Specialized S- works wide fit shoes for ten years, and the fore-foot varus has really works for me personally.. Only recently bought myself a pair of the new S-works torch is wide fit road shoes which have a dedicated wide and standard carbon plates , and this addition width havs been an absolute game changer in terms of comfort with plenty of wiggle room for my ludicrously splayed toes..

[@josephlund9748]

Fizik R1, numb feet; so took your advice and got lake cx238, no more issues!

[@jimfaber1443]

One also to tell if you pronate or supinate is to look at the sole of ones shoes which will also help in showing how the sole of the shoe is wearing out.

[@bengt_axle]

4:50: There's a reason bike fitters (and wide foot individuals) recommend Lake Wide fit shoes. They are one of the few brands to offer a wider sole plate, as opposed to just increasing the instep volume of the shoe by adding more material to the upper. The Lake wide fit sole plate will better support the lateral edge of a wide (EE) foot, compared to a brand that uses the same sole plate for medium and high volume (wide) shoes. I think Sidi also has a wide sole plate in some of their shoes. As for stance, I've added pedal extenders to my crank. It makes my stance similar to a mountain bike. Not good for road racing, but my priority is all day comfort on endurance and gravel rides. Since I rarely put through more than 400 Watts on the crank, I'm not worried about it breaking.

[@pgibbs]

This video helped me a lot. I bought the G8 inserts based on a previous upload of this video. They work well because they are so adjustable. I'm in Canada and it was worth shipping them from the UK.

[@The2808erik]

For most people the Shimano SPD cleat system is better than the Look system, much less problems.

[@richardbelisle3957]

First time hearing about about the form spacers gonna give it a try! Thanks for the refresh!

[@furitiem]

Slamming my cleats back (on james' advice) might have been the biggest, most immediate improvement I've experienced from any setup change.

[@tomreingold4024]

Very informative. You keep getting better. And hey, I recognized Mary Spender right away. So cool you're friends with her.

[@irvingabbott6]

I enjoy your vlogs so much… I had my last bike fit from a teacher… the worst bike fit in my life

[@peterthomas8053]

Very enlightening. It doesn't make me want to experiment with adjustments though, it makes me want to make sure that I'm getting a bike fit from somewone who knows what they're talking about.

[@OGFORTNITEDAD]

Cleats back, 10 different shoes, G8s, wider pedals (duo shi), different pedal system and nothing helps! I still have pain on the outside of both feet!

[@christopher_hopper]

Dang it! I just bought some new Specialized shoes last week, and I’m having numbness in my toes. Grrrr. Very grateful for this video, but fear I may be stuck with them for now.

[@richcole3931]

Re: G8 footbeds. The flexible arch supports wear out quickly. When I approached G8 for replacement little plastic pieces, they indicated that I must purchase entire new footbed. So I moved on to Solestar, and very much recommend them. They take up less volume in shoe.

[@25elektro]

Had been struggling with pain on the outside of the foot. As my feet naturally point outwards, I neglected to adjust for it on my road bike. Turned the cleats inwards which turned my feet outwards. Noted, that when the cleats are all the way back, cleat rotation is only possible to some degree. Pushed the cleats a little bit forward to allow for more cleat rotation. Pain is gone.

[@KoenMiseur]

The Lake CX201 solved a lot of my problems and the Mid Foot ergo3 the problem with the cleat position on my wintershoes.

[@TheMoodyedge]

Your feet hit the front wheel much?

[@KoenMiseur]

@@TheMoodyedge no never actually, you would need to do a very tight turn to do that (with a roadbike those are rare).

[@TheMoodyedge]

@@KoenMiseur Not on the 25-33% climbs here.

[@hoser7706]

Just love you guys and this channel.

[@jaunedroite]

Thanks for video! Always had a bit of foot pain and you don't find so many bike fit recourses on that than on other fit issues. Will take this a starting point to figure out what my problem is.

[@danvee4523]

James is the best

[@biking261]

I have to say that when I saw James first mention the cleats too far forward issue a fair while ago I took this on board and as I have had knee issues over the past 30 years on and off. So I bought a new pair of shoes as my old pair had seen better days, they were Shimano with arch supports (I have high arches) this time rather than putting the ball of my foot over the spindle I slammed those babies (the cleats) as far back as they would go. I have ridden these shoes a fair bit (at least 4000 miles) and can say although it felt a bit weird at first and I had to lower my saddle I have not had any knee issues since, despite riding two 800km Audaxes and another two 600km Audaxes (so at the extreme end of how long you would wear a pair of cycling shoes). This really does work folks.👍👍🚴‍♀

[@puro52]

always amazing and im very thankful!

[@jaslevartri]

I miss videos with James!!

[@duncanholman9034]

I experienced that exact issue stated about Fizik! Mother F I wish this dude was in the USA.

[@CatManDoSocial]

Thanks Frances. James rules! More more more please.

[@waisinglee1509]

I developed Morton's Neuroma due to narrow Italian shoes. I am a bit disappointed that two professional bike fitters here did not recognize the symptoms but members of a Facebook group devoted to older cyclists did and my ortho did. Now, I am trying to decide on what to do...new Bont shoes or what? If I was in London, I would just pop over to James'!

[@waisinglee1509]

@@veganpotterthevegan Okay, thanks for the advice!

[@rob-c.]

All that talk of widening the stance is going to bring out the Q-factor gremlins!

[@eamartinez88]

thanks this was super useful! going to look into some of these changes.

[@eamartinez88]

I got the footbeds and adjusted my saddle height and im not having toe numbness any more on longer rides! thanks guys for the suggestions

[@richardcarr6493]

Funny I got a set of specialized mountain bike shoes changed the insoles and it changed the comfort immediately

[@brianpurcell9058]

I've missed "Mr angry" love him !!👍

[@7bigapple]

Love James💜

[@gerardochaparro1639]

Great video! Was wondering after what James said about the Fisik shoes if they can trigger knee pain as well. Cheers!

[@jetBlue083]

The insoles one is so true. I got wider shoes only to have the extra volume taken up by the insole. On purpose. Now I’m always fighting to get my right foot in my shoe 🤷🏾‍♂️

[@jetBlue083]

@@veganpotterthevegan Yep, these are custom insoles for my shoes made for my feet. The issue was the person doing them lol. The other detail with my experience is that it takes a lot to get to the shop so I haven’t gone back to get them redone. Not sure that I want to, to be honest.

[@clairebrook2339]

Had to switch from specialized to shimano to stop numbness relating to Morton’s neuroma. Agree with the ski boot fitting comparison, the lady who fixed my problems is a ski boot fitter & licensed pedorthist (I think that’s the spelling!). If you can’t go visit James maybe look for a ski specialty store (mine is in my local outdoor outfitter - not a national chain) to help with foot related fit problems? I’m now riding 200+ mile days pain free! 😊

[@finproductions]

Hi, can you please let me know who it is you used? thanks

[@clairebrook2339]

@@finproductions I’m based in the Midwest of the US so unless you are too I’d recommend looking for a ski fitting place who might have a licensed pedorthist. She made inserts for me with a foam pad & superfeet.

[@rcg3496]

Very informative and presented 👍🏾

[@chrisprice6953]

Informative and worth it like usual

[@kevin-joelcoupland5106]

I found the G8 insole made my shoes more comfy, but often, at around the 80km mark, my toes feel like there is a blow torch on them. No relief comes until I pull over and take my shoes off. Not ideal. This has happened with Shimano, Sworks, and my comfiest DHB shoes.

[@fpgamemearray]

I bought size 42 cycling shoes while i normally wear size 43 in day to day life. After watching countless bikefit tuesdays, i finally purchased some specialized body geometry insoles with maximum arch support (as my arches are very high). I did this because after 1-2 hours on the bike the external facing part of both my toes started to go numb and really uncomfortable. After installing the insoles, i feel like the problem has been reduced slightly, although the overall space inside the shoe has been reduced due to the insole thickness. What i'm trying to understand is if my shoes are too small, i haven't developed chronic issues yet and i want to prevent it if possible. edit: the shoes are not specialized, so they don't have the forefoot varus compensation, maybe that is something i should look into.

[@fpgamemearray]

@@veganpotterthevegan If i may, how did you modify them? did the modifications improve the insoles?

[@grahambell9831]

informative content 👍again with James & Bike Fit Tuesdays. So what if it is duplicated? Good to refresh the subject on Cade Media 👌

[@jonathanzappala]

I knew never to try fossil shoes when they said we don’t need wide shoes a boa dial provides individual fit. 😆

[@michaelkay8454]

Damn, I wish James was in Sydney Australia.

[@kristofdb7139]

I have been suffering with leg/foot numbness for a while now. Had a bikefit done a year ago, did not solve this specific issue, however it solved my shoulder pain. I always thought the numbness was caused by my sitbones compressing nerve or artery, after seeing this video i am starting to think my fizik shoes are the cause. I have quite wide feet as well, widest point is 11cm. Hope i can find help somewhere close to where i live, as my bikefitter does not take shoes into consideration 😕

[@AdrianDelgado-ff5qe]

Great video as always, do you guys have something for mountain bike fitting?

[@JacobChristiansen1]

How about the last curve? (the shoe last). Lake shoes have quite a curved last and other bike brands have a more straight last.

[@brandonjones4167]

james really knows his sh*t

[@adammillsindustries.]

What about lower back pain? My reach is fine. Manual job causing tension probably. Think off the bike mobility exercises will help.

[@Cade_Media]

We have a video on just this, hope it helps! kzbin.info/www/bejne/l2bRoph9asejo68

[@JamesParus]

Or roadbike forward lean has caused a disk bulge in lower back and its pressing a nerve.

[@SrFederico]

I wonder if you could talk about the causes and remedies of calcaneal/heel spur?

[@TRONICSfer]

I just recently got Fizik Vento Omna. I know these are not high end shoes, but I am not high end rider as well. The thing they are marketing now is that cleat position is moved further back. I am also pretty satisfied with the arch support. Have you had chance to test or review these?

[@maurice-ericrancourt5764]

I love you videos, thank you for posting them. I have an issue with the outside of both my feet are in pain after long rides. My shoes are relatively new. I do tend to have a wide for foot. I use Pearl Izumi shoes but I don’t know if they are wide units or not? I wish you gentlemen were near by, I would visit to get a consultation. Do you have any advise?

[@JakeMay]

Can't rid myself of my numb right foot 🫠 confident my saddle is not too high, cleats right far back. Think I need to play around with arch support (and should probably just get a bike fit). Really helpful video - cheers

[@TheMoodyedge]

LLD/tilted/rotated pelvis?

[@danvee4523]

@@TheMoodyedge I also have this problem and have an LLD

[@alex-r2v8y]

It was very helpful information!

[@flailhail]

I know James is specialist in fitting road bikes. But I would like to know if he does MTB fittings. And I think a interesting video would be the differences of fitting to a mtb and a road bike.

[@davereinhart6650]

Can you please speak more to the issue of “hot feet”? My thought is it has to do with circulation and don know how to address this. Thanks in advance!!!

[@frankfotofilm]

I am currently experiencing heavy pain on the outside of my feet in my Specialised shoe, since foddering with the cleats… so what to do now? Change shoe? Get an insole? Rearrange the cleat?

[@descending_dudu]

This is very helpful

[@blooptastic]

Can you elaborate on "bicycles have become narrower"? BSA has been around forever, and most newer BB standards keep the bearings in roughly the same place for an identical spindle length... at the same time rear ends have become wider (talking about bikes here, not riders...) to accommodate discs, so if anything, a narrower stance would be problematic for interfering with the chain line.

[@PoliticusRex632]

My problem is that I push 750w into the pedal I'm sure of it but my Powermeter clearly states 225w. It must be the shoes.

[@JohnHesketh-vw2tn]

James mentioned Morton’s Neuroma - I have just been diagnosed with this in my right foot and am having a cortisone injection to treat it. Any other advice or experience with this condition? Thanks. Ps. Great channel ❤

[@MrJaycobsen]

I used G8's with the highest inserts in the past and they were very good, but now i prefer Sidas 3feet slim high. Just thought i put it out there if someone not quite satisfied with the g8's and want to try some other good cycling insoles

[@richcole3931]

Solestar also make incredible footbeds.

[@Team5TL]

You mention wide shoes but what are some of the brands for narrow feet (A width)? Most of my non cycling footwear is La Sportiva as I’ve found they’re consistent in size and actually fit my skinny feet.

[@ludwigbarnes3058]

At the end you talked about the Specialized shoes. I have a pair of their S-Works mountain bike shoes. And I’m getting that hot spot on my right foot. Around the metatarsal area. What would you do to remedy that problem? Thank you!

[@jimbomay]

I get a massive problem with numb toes. I thought it was just my skinny diadora on my wide feet, but I just got some Lake mx177 wide fitting shoes fitted at Sigma for riding my MTB and I still get numb toes ! I’m going to try moving my cleats

[@jameshancock18]

James’ shop is just down the road from sigma sports in London, definitely worth a trip to see him instead

[@Compasseye]

Heya there. So, I've set my bike like cleats position (furthes back), saddle height, handlebar position based on knowledge i could find from various source including from your vids. And i wanna ask something, So, I had this issue where After a 1-2 hours ride, my sit bone start hurting, like i can't even sit on the saddle without feeling a piercing pain through my sit bone. I thought i've set everything just right enough cause i feel comfortable for the first few minutes ride, no knee pain, No butt sore, my foot is fine, no issue, yet after 1-2 h ride, theres pain on my sit bone. *What do you think the possible cause of it ?* I mean, i haven't get a proper bike fit Yet (which i will next month). But i believe i've set my saddle height just right, because when i lower or higher it up from my current position i've set, knees pain start to show up. Oh and, the sit bone pain happends in every saddle height, it doesn't matter if i set it lower or higher. So that's why i assume saddle height isn't the problem. Any idea anyone ? Thank you in advance!

[@bhatch]

Great vid. My wife gets forefoot numbness on flat pedals while wearing sneakers (she's by no means new to cycling and is a natural climber, but just has never felt like clipless was her jam). From the causes mentioned above, it seems like lack of arch support might be contributing; or would you say that flats with sneakers are a different beast altogether, and there are a whole host of other possibilities?

[@TheMoodyedge]

I only started road riding last july on flat pedals, never had sore knees for sore feet until I bought spd sl pedals and shoes..what have I done? I think road shoes move around with cleat float and if the foot isnt supported then it moves the issues further up the chain. Wobbly feet/ankles aren't much use on a road bike. Doing the Fred Whitton in may so needs sorted. I may end up back on the flat pedals which I have always used on mountain bikes.

[@dan44zzt231]

Is she wearing running/gym shoes? May just be general lack of support especially if the soles aren't flat. Even if you don't want to wear specific cycling flats she'd be far better in Skate/BMX type trainers with a stiff flat sole.

[@dant.6364]

Look into thin carbon insoles to slip in to her sneaker to stiffen them up. Many people with foot injuries use them

[@larisonjohnson]

The oracle has spoken! As a SPD Road cyclist, I find cleats back and washers. Never had any issues. And if it ain’t broke….

[@matthewshaw3747]

I’d love to know how often James encounters narrow feet or if they just end up with less issues for wise.

[@adamsteineke4661]

I was just thinking I should post a comment about numbness in heals... and then this popped up. I'm moving (maybe) from my Sidi Mega's (wide) to Shimano (wides) and I'm trying to "break in" a new pair of road shoes on the trainer. I initially put my bontrager insole in, but had some pain, so I moved back to the stock insole, now I'm getting heal numbness, which is new to me... any thoughts? Thinking about those G8 insoles!!!!

[@Casindus]

I have been training for a half marathon for two and a half months. Zero issues (I am at 10k-ish), get up this morning, the ball of my foot hurts quite a bit when applying standing or walking pressure. Felt it the entire day. No optical swelling or discouloring, no injury. Had an easy long run the day before with zero pain. I did however do two cross training bike race sessions with shoes that made my right foot tingle and go numb two days before and a week prior (biked numb for 20-30 miles, happens quick after 10 miles or so). Could that be expressing itself that swiftly? I can't really find specific pressure points with my thumb really pressing, does that mean it is not a pinched nerve?

[@teunluijbregts2533]

Got a list somewhere of very narrow fitting shoes? Like having last widths of around 91mm? They are said to exist but haven’t found any yet (the shoes, not the list).

[@Alex_564]

What does it mean if I am only having foot pressure when standing & descending & not anywhere else? I'm on flats.

[@jasongirvan6729]

I use bont heat mouldable shoes and heat mouldable insoles as well. What do you guys think of mouldable gear? Also that being said I do not have any foot or knee pain but also follow a lot of your fitting advice

[@KoenMiseur]

Tried it bur the bathtub style sole (the edges that go up) kept rubbing and the heat molding didn't do anything even when I put the oven a lot higher than they recommend I couldn't get movement in the sole. Lake is so much better, you don't have to heatmold with them.

[@frankcastora8348]

Was that Mary Spender who has done vids with Rick Beato? If so, my mind is blown.

[@jamesmchugo9422]

What shoe brand do you recommend or very narrow feet? I have “A” width feet with a narrow heel. Ya hard enough finding walking and dress shoes, cycling shoes are almost impossible to find anything even close to narrow enough for me.

[@zhenyinghuang3019]

More importantly, did anyone notice this is the same t-shirt James wore at the end of Project Vietnam? HAHA

[@angelaangela8830]

My knee says thank you😊

[@mikehhhhhhh]

It's funny he says "if a bike shop sizes up to fit a wider foot, run away" - because that's exactly what Bicycle Richmond did for me. I had to replace the shoes a year later after my bike fitter identified the problem. Went down an entire size, problem solved 🤦🏻‍♂

[@Bikefitjames]

I’m truly sorry to hear this, if I’d known about it I’d have changed them free of charge

[@mikehhhhhhh]

@@Bikefitjames In hindsight, perhaps I should have got in touch before replacing them. If you'd genuinely like to rectify it, I'd be happy to give you the opportunity to check the fit of the shoes supplied and offer a discount on my impending MTB shoe purchase if you agree I was fitted with the wrong size

[@Bikefitjames]

@@mikehhhhhhh more than happy to, give me a call tomorrow at the store - I’m free all afternoon

[@royanderson3478]

Saddle height is increased as you put the cleats pushed down?

[@magebrin]

Which is the widest lake? Got 4e/6e and mx-238 x-wide still seem rather narrow

[@liquidSpin]

Only us musicians/guitarists will recognize Mary Spender haha

[@user-cx2bk6pm2f]

I had a suspicion Specialized and Fizik shoes were for weirdos 🤣👍

[@KevinKallsen]

Which wide lake shoe is he referring too? I need the wider one.

[@chrisridesbicycles]

I‘m a little bit confused. Shouldn‘t I first hit the people in the shop who try to size up the shoe with a torque wrench before running out screaming?

[@buster.keaton]

I own Lake shoes because I have wide feet, but even Lake doesn't seem to understand that a wide foot doesn't come to a point like a pencil. My toe joints ache after a ride because my big and small toes (outer toes) are pointed inward to fit the shape of the shoe that's only wide at the base of the toes. I hope someday someone offers a road cycling shoe with a more foot-shaped toe box.

[@jasonc3591]

I bought a pair of the S Phyre 902 shoes recently. The top or most forward cleat mount has a couple red rubber spacers. Can these be removed to allow the cleat to be moved back further?

[@forse6988]

Yes mate, took mine out 12 months ago 👍