Proper Foot Position on the Bike is So Important - Why are my feet falling asleep when Spinning®?

One of the most common mistakes made when it comes to good form when Spinning® is often overlooked when trainers are helping students get set up on their bikes... foot position. And boy does it matter!
Cat Kom and AJ from Studio SWEAT demonstrate the proper foot placement on a bike (indoor or out) to ensure proper ankle rotation, power and efficiency, working the correct muscles, avoiding hip and knee pain, and one of the most common complaints... your feet falling asleep.
Expert Trainer: Cat Kom - Founder of Studio SWEAT onDemand
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[@sabyraineb7679]

Once your foot is in the right position are you also supposed to mainly press through the same section or more heel to toe? I’m trying to understand where I should be putting my pressure on my foot and the pedal if that makes sense at all….

[@maheshg212]

I cycled last week in the gym, with just socks on and putting my arch on the pedal... That's the worst way I suppose! No wonder my foot has been a bit sore.. on top of existing plantar fascitis

[@gammondog]

There’s a growing school of thought that says the opposite. Many find the mid foot position to be better. If you want to try it, you need a long enough pedal to bridge across the arch and support both part of the heel and part of the ball. Perhaps, not everyone’s cup of tee.

[@Faisals_Adventures]

Can you make videos in a place where we can actually hear you? It's way too noisy.

[@StudioSWEATonDemand]

Hey there! This is an older video - we have wireless mics now. Thanks for your input though!

[@lawrenrich-nf3ni]

Just couldn’t get that music turned down huh ?

[@IroquoisPliskin86]

So, I'm short and I have small feet and because of a birth defect I tend to walk on my heels. I did a bike for the first time ever tonight and my feet kept coming out. Of the stirrups, which was very frustrating. What should I do?

[@StudioSWEATonDemand]

Hi Andrew. That must be frustrating. I would suggest, if you can, getting some clip-in cycling shoes. They come in youth sizes. Does the bike you're using have clips? Or can you get pedals with clips for it?

[@IroquoisPliskin86]

@@StudioSWEATonDemand Thank you so much for the reply! I go to a gym and the bikes there all have straps on the stirrups and I didn't realize until my second trip that you could tighten them! That helped a lot with my feet slipping out, although it didn't prevent it completely. I'm thinking that once I get used to the motion of pedaling (a motion that's difficult for me because of my medical situation), combined with figuring out the straps thing (d'oh!) it will stop happening.

[@jimmyjet1797]

Background noise sucks