Every cyclist knows what is a hot foot. It is a burning pain in the ball of the foot that radiates going to 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 due to the furious pedal movements between the heads of these bones. Often, cyclists pour water to quell the burning feeling, but this is not the correct solution.
The intriguing question is what causes this problem? The answer is – small pedals, tight shoes, and pressure. If you have large feet, the small pedal surfaces place pressure on the ball of the foot instead of spreading it. Cycling shoes with flexible soles are also not able to spread the pressure. The first step is to acquire larger pedals and stiff-soled shoes. A number of 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 the cortisone shots. These include:
— Tightening the top strap of the cycling shoe around the ankles and loosening the strap near the toes. This gives your toes greater freedom to move inside the shoes.
— Using thinner soles and/or insoles : This gives your feet additional room to move even when swelling may occur on account of continued pedaling.
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— Push the cleats as far back as possible. This brings a larger surface of the foot in contact with the pedals, and spreads the pressure.
— Lower the saddle by the same amount as you moved the cleats backwards. The sitting position is most important because much depends on well your body is positioned to pump the pedals.
— Place metatarsal buttons or foam domes on insoles just behind the ball of the foot. They spread the metatarsal bones so the nerves running between them are not strained by pressure or swelling.
— If possible, get shoes that have stiff soles and metatarsal buttons. One model that meets these specifications is the Specialized BG. It has a wider-and-higher toe box, a stiffer sole and foot bed.
— You can also consider buying custom orthotics. These plastic foot beds are available at podiatrists or sports medicine clinics, and have metatarsal buttons. This will also ease pressure on your toes.
Filed under: Bikes