How To Fight Hot Foot

Every cyclist knows what a hot foot means. Generally, it is a burning pain in the ball of the foot that radiates toward the toes. It hits every cyclist who loves tough mountain rides or long distance cycling. The pain is not caused by heat, but by the pressure on the nerves situated between the five metatarsal bones. These nerves get squeezed as a result of the furious pedal movements between the heads of these bones. Cyclists often pour water to quell the burning feeling, but this is not the correct solution.

The question is what causes the real problem? The answer is — small pedals, tight shoes, and pressure. If you have large feet, the small pedal surfaces put pressure on the ball of the foot rather than spreading it. Cycling shoes with flexible soles are also unable to distribute the pressure. The initial step is to get larger pedals and stiff-soled shoes. Several cyclists are so troubled by this burning sensation that they use cortisone injections to alleviate pain. However, that is an extreme step. There are better solutions than using cortisone shots. These are as follows :

– Loosening the strap near the toes and tightening the top strap of the cycling shoe around the ankles. This provides the toes greater freedom to move inside the shoes.

– Using thinner socks and/or insoles: This offers your feet more room to move even when swelling may occur on account of continued pedalling.

– Press the cleats as far back as possible. This brings a bigger surface of the foot in contact with the pedals, and spreads the pressure.

– Lower the saddle by the same measurement as you moved the cleats backwards. The sitting position is most crucial because much depends on how well your body is positioned to pump the pedals.

Learn how to ride faster than you ever thought possible

– Place foam domes or metatarsal buttons on insoles just behind the ball of the foot. They spread the metatarsal bones so the nerves running between them are not strained by swelling or pressure.

– If possible, get shoes that have metatarsal buttons and stiff soles. One brand that meets these specifications is the Specialized BG. It has a wider-and-higher toe box, a foot bed and stiffer sole.

– You can also consider purchasing custom orthotics. These plastic foot beds are available at sports medicine clinics or podiatrists, and have metatarsal buttons. This will also relieve pressure on your toes.

Tagged with: biker's injury • biking tips

Filed under: Bikes • Pain and Comfort