Prevent cycling foot pain | How to Prevent foot pain while cycling

Learn how to prevent foot pain while cycling
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[@johncontreras2643]

Thank you for all the good information! Everybody's body is different, and from my experience adding metatarsal support made a big difference. With arch and metatarsal support, my feet now feel even pressure throughout the bottom of my feet. You probably already had to deal with this with others, but I thought I would mention it for any comments and if it could help anyone. Great job and thanks again!

[@Veloharmony]

You're welcome. Yes every rider has a different need. Welcome to the Channel.

[@brianrutherford3860]

Dude, your psychic!!! at the 5 minute mark when you talk about a cyclist pulling his/her foot back in the shoe because of the cleat placement, you're describing me to tee!!! Haha. Thanks for the awesome videos. I've learned more from a couple days watching your videos than I have with countless trips to my LBS. They always give generic answers like, "well, you need to experiment with cleat placement," but they can't explain why my left foot gets numb and wants to overpronate to the outside, causing numbness. I am referring your videos to everyone in my cycling club. You're awesome!!!

[@Veloharmony]

Brian, it warms my heart when I get feedback like yours. Honestly it is very challenging finding ways to describe those issues. I feel blessed to be able to do them so easily, and this was the main reason my close friend wanted me to start this channel. After I had answered so many of his questions, he said he was so overwhelmed with the volume of information, that he wanted to have a place to return to and retrieve the information. Not knowing much about youtube, I hesitantly started the channel and it has grown so well. We have a lot of people like you that sponsor the channel and that has allowed me to invest more time into the content. Glad you found us.

[@CM-id3gg]

Thanks for the very informative, easy to understand fit tutorials. In response to pain in right big toe joint and front and left of right knee I moved the right cleat, Shimano SPD-SL yellow with Sidi Ergo 2, back and outward a few millimeters and put the original insole back in under a Solestar Kontrol after market insole. Seemed to have a positive impact on the first ride which was too short to know for sure due to a mechanical. Been thinking that my right leg is slightly shorter and/or right foot is slightly smaller, than on the left side.

[@Veloharmony]

Thanks for stopping by the channel. If you need assistance with your fit, please feel free to take advantage our remote time based bike fit assistance services. Here is the link and you can sign up at your convenience: www.veloharmony.com/bike-fit-studio/

[@gabrielcaridade]

Glad I found this channel. I always struggled with numbness on my left foot (big toe). Through this video and the proper bit fit one, I found out my saddle height was way off (almost 5cm higher!). After I readjusted the saddle height with the Lemond Formula you taught us, and tweaked to my body, I had the best ride ever on the very next day!!! Thank you and please keep up the great work!!!

[@Veloharmony]

Welcome to the channel. Glad the video helped you. This channel is made possible by our Supporters on Patreon.com. Enjoy the content.

[@skipvoss3160]

Thanks for the informative video. I find it very useful in trying to correct the pain in my feet

[@Veloharmony]

You're welcome Skip. We're trying to provide detailed information for all cyclists on this channel. Glad you found us.

[@Dr4g0nW00d]

just adjusted the height off the saddle move it down and the fore-aft to the back by 5 mm for starters and it feels alot better now we need to see on a long ride

[@tikxtixk438]

Dr4g0nW00d thx you helped a lot

[@jeanbeaulieu6543]

Great video and clear explanations , Thank you!!!

[@Veloharmony]

You're welcome Jean.

[@jerricho02]

Brilliant video, more good advice here than I have ever had, well done.

[@Veloharmony]

Thank Jerricho02. Glad you found us.

[@Amamoneymagnet9]

Ur info is so detailed am subscribing now May I request u to make a video on how to strengthen ur wrist to balance cycle and also lower back Also I have question When I peddle is it good to have ur leg straight like at the end where peddle can be stretched to the maximum Or its okay if knees are folded while peddling

[@Veloharmony]

Sonali, since you're not a Patron, you can use our consult service here: www.veloharmony.com/product/cycling-consultation/

[@E46Nova]

Thanks for making this video! I just adjusted the cleat on my left shoe so we'll see if that makes a difference. Much appreciated!

[@Veloharmony]

You're welcome. Cleat adjustments require patience and know how for how each adjustment impacts the direction your foot needs to be in. Keep that in mind as you proceed. Good luck with it.

[@chrisodle007]

Did you have success, I have numbness in left foot and have met with LBS multiple times, but not sure they can figure it out ?

[@Methodical2]

Great explaining this issue. I have shims and wedges in my shoes to account for leg length and pronation. But, the main problem i have is a bad nerve at the back of my leg. Some days it's better than the other. If I did not have this issue, I believe I could be stronger on the bike. Doctors want to throw pills at it and I want no part of that. I'll keep trying to find someone to help with the issue. I may visit an Acupuncture specialist.

[@antoinepageau9992]

I love your video, thats help me a lot for performing on my bike ! 🤘

[@Veloharmony]

Many thanks to our supporters for making this possible.

[@LuisGarcia-mn4jg]

Thanks for the video, very valuable information for me.

[@Veloharmony]

Glad you found our user supported channel Luis.

[@fmc6338]

thank you very much

[@TheMilosDjuric]

Hello, I have a question regarding insoles in cycling shoes. Should I be wearing orthopedic insoles in my cycling shoes, the same as in my regular footwear? I use basic wedges for flat feet, but they add to my total height. Should I revise my saddle height in this respect also?

[@eliasb4565]

Thank you for doing this video.

[@Veloharmony]

No problem.

[@USMC5900]

I recently got some new shoes and have been making small changes to the cleats trying to dial them in. I have the angle where it feels fine and what I've been continuing to work on is trying to get rid of "hot foot". I've been moving the cleat back and it's definitely been helping. My questions are, do I keep moving them back until the "hot foot" is completely gone, and can I run into other fit problems from moving them too far back? So far every small change has only helped, I just don't know how to tell when I've goo too far. Thanks and keep the awesome videos coming!

[@Veloharmony]

I can't really advise you unless I know the rest of your fit as mentioned in the video, hot foot is not only caused by the shoe, but can be caused by incorrect saddle setup. So you need to revisit your fit. You should not be having hot feet when you ride. I suggest either you get a local fit or contact us for one of our virtual fit sessions to get this issue resolved. The trial and error method you appear to be using can take years to resolve and may never solve the issue.

[@USMC5900]

Thanks for the quick reply. Unfortunately, I got the new shoes about a month or so after getting a fit at my LBS. Had I known I was getting new shoes, I would have waited. I have to get to about 20 miles or so before it will effect me and of course that also depends on how much I'm "spinning" vs "mashing". If I stop for a break, my feet immediately go back to normal so I think I'm pretty close to getting them dialed in. You're of course spot on about getting a fitting. I don't think a need a virtual session just yet, but I will send you a little something for your time and efforts. :)

[@Veloharmony]

I appreciate the sentiment. You could also just film yourself on your trainer for about 1-3minutes and send that to me explaining in the video what your foot is telling you to do, and then if you decide you need a session we don't have to do a full fit session just focus on your foot. Fits at the bike shop are really just rudimentary, so continue to listen to your body. I have different packages and since you are a subscriber we can just focus on what you need and not do a full fit but guide you in how to move the cleats to get your foot in the right position. Stay safe.

[@Veloharmony]

One thing you should consider doing is comparing the stack height of your new shoe to the old one to see if you need to modify your saddle setup to accommodate any differences.

[@mohapagla]

Perfect explanation. I need to ask a question about a point you said, I should be comfortable even If i sit on my bike with normal clothing and ride for some times. I ride 15-20 min commuting to my office everyday without any shorts or cycling shoes. I use normal pants and snickers. When I sit or ride the bike like that i feel very uncomfortable, my saddle height feels very high and saddle feels very painful. Is that means My fit is not correct. 2nd point I have a cycling shoe 1 size bigger for my feet, should i also consider something when fitting cleats? Note: I live in a country where cycling is not that much famous as sports so there is no bike fitter. I need to do everything on my own.

[@Veloharmony]

If you are uncomfortable on your bike, then you need your fit reviewed by the person who did your fit. If you've never had a bike fit, then you need a bike fit to resolve your discomfort with all your contact points on your bike. The assumption is you must be riding the correct size frame for you. We offer local and remote internet fits for those who are not in our area. You can use our services or contact a local fitter you trust in your area. www.veloharmony.com/product-category/cycling-services/bike-fit/

[@steyr344]

would it not be a good idea to go for a small ride with the cleats loose and let your foot decide where to go..you could jump of with some help and tighten the cleat ..my left leg is 3cm shorter than other...

[@Veloharmony]

I'd suggest that you try something like that on a trainer versus on the road and make sure you don't keep the cleats too loose or you could lose some hardware. I do that often with people I fit but only on pedal systems that allow variable tension so that we keep the tension very low, so the cleats don't get twisted out of place. As for your leg length discrepancy, 3cm is significant so you should look into a shim for the left leg versus setting the saddle so low for the left side. You can use a wedge inside the shoe for the left leg or consider getting a custom footbed made that accommodates the 3cm discrepancy.

[@jestemkwita]

When I changed shoes I started feel foot pain. This pain starts after 2 hours on saddle. Helps me stop riding and walking 100 meters. After this I have a few kilometers without pain. I tryied differents clip positions. And I have some idea. Maybe saddle is to narrow and is to high. In normal riding I feel everything ok but after 70 kilometers its horrible. Thanks for movie.

[@paulahavens2764]

the ridge on my peddles is causing my problem is there a cover you can put on the peddle to stop the ridges from hitting my feet.

[@Veloharmony]

No. Consider changing your pedals. Contact your local bike shop for assistance.

[@nicolast5397]

What should I do if I feel some pain on the outer side half of my left foot after 2-3 hours of riding? Move my cleat a bit more to the outer side or the inner side of the shoe? (I have speedplay cleats and no past injury). Thanks

[@Veloharmony]

Nicolas, Welcome to the Channel. I always hesitate to give advice without any history with someone. So let's assume your fit is perfect otherwise, then you want to move the cleat towards the inside away form the area of pain on your foot. However you should really also pay attention to the lateral adjustment on your cleat setup. Speedplay allows for a quite a bit of adjustment. Also make sure the brand of shoes mates with the shape of the underside of you foot properly.

[@nicolast5397]

Ok thanks for the help!

[@Veloharmony]

You're welcome.

[@joselarrarte6964]

Foot numbness and knee pain may be the cause of you putting too much power on pedaling? If so, how can you determing if you are just pushing too hard and not using enough cadence?

[@Veloharmony]

Jose, since you're not a Patron, you can use our consult service here: www.veloharmony.com/product/cycling-consultation/

[@leonardocorrea4661]

thanks so much man, for real :)

[@Veloharmony]

Welcome to the Channel Leonardo. Glad you found us.

[@george07448]

Great Video

[@Veloharmony]

Thank Jorge. Welcome to the channel.

[@MrKingkenny13]

cycling shoes for me has always been a nightmare as my right foot is 1 shoe size bigger than my left, getting shoes to fit is bad enough but setting the cleats up even worse. Going by your video are you saying that my right shoe cleat should be further back moving my foot forward to get in line with my left.

[@Veloharmony]

With your situation, you should get professional assistance with your setup, since it is not considered to be a standard fit,.

[@Tommy-bl2vm]

whos a legend and who is a super legend

[@Veloharmony]

All subscribers to the channel are 'Legends' seeking information to enhance their cycling. Super Legends are those that financially support the channel which helps keep the content quality flowing.

[@Tommy-bl2vm]

Ok thank your for your response. I appreciate your videos and am willing to learn more about bicycle fitting.

[@Veloharmony]

You're welcome.

[@robrobinson420]

Saddle sores and pain on outside of left foot and left leg shorter my problems nitemare to try fix

[@Veloharmony]

leg imbalances require a wedge on the shorter leg. Foot length imbalances are pretty common and require a different cleat placement for each leg. You should consider getting a professional fitter in your area to assist you, since those issues are non-standard fit corrections.

[@robrobinson420]

Veloharmony thanks for reply , i put on cleat spacers to help short leg so now feel pedal equal but just outside foot now mainly im playing with cleats and getting wider shoes too . And i will try bringing saddle down few mm to help sores .

[@Veloharmony]

Focus on the angle of your cleats for that foot. Keep the cleat a little loose, get on the trainer and ride to allow the cleat to set. The assumption is that your cleat tension is not too high as to twist the cleat when you unclip while trying this.

[@MikeBMW]

I think. on your wife's shoes, you meant MTBs? I thought SPDs were road cleats a la the clip-ins with three point mounts whereas MTBs are the two point mounts? Perhaps it's an interchangeable description?

[@Veloharmony]

Michael, Shimano calls their MTB cleats like I showed in the video (my wife's shoe) SH56 SPD cleats, the road version from Shimano is called SPD SL like I had in the video on the white shoe.

[@MikeBMW]

Ah, thanks. I didn't realize Shimano carried SPD designation to the two mount point cleats. Love the vids! :)

[@Veloharmony]

You're welcome.