Why do my feet have Hot Spots when I’m cycling?

We have all heard our friends describe the hot spots on their feet while cycling.  They are the bane of any cyclist’s existence.  What are they though and what causes them?  Let’s run through a few of the most common causes for cycling hot spots and how we treat them here at The Pedaler.

The most frequent cause of hot spots when we ride is ill fitting cycling shoes.  When our feet are compressed, especially in the forefoot, the interdigital nerves fire up and send signals of burning and numbness to our brains (often at the same time - the amazing power of our nervous system).  Once this has been set off, it takes a little while for it to settle down post ride.  Unfortunately once triggered, the discomfort normally returns more quickly each time you try to ride further.  There are those amongst us who are unlucky and the size and location of their interdigital nerves and metatarsals leave them more prone to this problem than most. The simple solution is wider fitting cycling shoes such as Lake or wide fitting Bonts.  Wider cycling shoes may delay the onset of the burning or solve the problem all together.

Bont Vaypor S with Cobra9 Pros

The second most frequent cause of hot spots and burning feet while cycling is pressure points.  When we ride, we squish our feet into our carbon or plastic soled shoes 90 times per minute for 2 to 3 hours at a time.  All it takes is a little more load on a particular portion of the sole of the foot to create a region of pain.  Some feet have more protuberances or shape issues than others.  If you aren’t sure whether this is your problem, then you probably need to chat to a good cycling podiatrist at The Pedaler.  Our practitioners can normally determine whether there is an issue, and whether we can distribute the load to an alternate location.  This can normally be achieved with a quality insole like the Cobra9 cycling orthotics we use.

Another common reason for burning feet while cycling is load management.  If you increase your distances too quickly then your tissue will not have the necessary time required to adapt and better manage the pressure.  If we increase our riding gradually, our feet handle the load on them better.  If we increase the load quickly or violently, then we will likely encounter problems.  The soles of our feet are a network of blood vessels, nerves, skin, connective tissue and a little fat and when we squeeze them against the pedals it creates micro trauma.  A little of this is good for adaptation. Too much is painful and leads to longer term issues.

The above are only a few of the reasons your feet might feel like they are burning while cycling.  Others include underlying pathologies (CMT, Raynaud’s, arthritis etc), poor pedaling technique, poor cleat orientation and location, incorrect bike fit and many more. With so many reasons for hot feet, creating one solution for them all is too simplistic.  Certainly organizing wider shoes for those with tight fitting shoes is a great start.  If you are unsure as to why your feet burn when you ride, maybe now is the time to drop in.

Why we stopped putting shoes in our retail space.

Recently we discussed our move to exclusively selling Lake shoes, alongside this shift we have been gradually removing the shoes from the shelves and providing a more intensive shoe fitting service for clients. This might seem confusing and counter intuitive, but there is a good reason why we have done this and the results are encouraging.

Lake CX402s on the feet of Josh Amberger - Photo Mark Fountain

Cycling shoes are notoriously difficult to fit well. Heavy, unforgiving materials in the uppers combined with stiff soles and a tight fit often cause compression and areas of irritation. As well as this the aesthetics and marketing hype of new products can override good fitting principles and leave customers uncomfortable and unhappy in the long run. When attempting to get the fit right, we have found that professional ‘screening’ of the feet and lower limbs contribute enormously to satisfactory outcomes. At The Pedaler we have experienced Podiatrists with enormous cycling knowledge who have this process perfected.

At The Pedaler we have experienced Podiatrists with enormous cycling knowledge who have this process perfected

Initially we ran a more typical bike store set up. We stocked shoes on shelves and encouraged cyclists to try shoes on with the assistance of our staff. Sometimes the outcomes were satisfactory and in others, less so. Sometimes wasn’t good enough for us, so we decided to only sell shoes once a Podiatrist had given the fit their tick of approval. With this more thorough approach to the process the outcome was always satisfactory.

Hence, we embraced that outcome and changed the way we fit shoes. Rather then have a client spend 45 minutes trying on a range of shoes and becoming increasingly confused, we conduct a foot screening and assessment session with our Podiatrist to guarantee the fit. There is a consult cost for this, but that’s the price for an expert opinion.

This process also enables us to procure any style, size, colour and width option in the ENTIRE Lake range. That’s pretty damned special given just how extensive their range of shoes are.

This also enables us to procure any style, size, colour and width option in the ENTIRE Lake range!

So if you want a pair of guaranteed comfortable shoes, it pays to book in and make a time to get it right.

Lake CX332 paired with COBRA9 SemiPro

What makes a comfortable cycling shoe?

We are frequently asked the question; ‘'what are the best cycling shoes?’’ and to be honest, there is no blanket answer for this one. There are certainly cycling shoes that are made with better materials and have design features that set them apart from their peers, but when it comes down to it, you need to make sure you get the right shoe for your foot.

There are a few key points to ensure you are on the right track when it comes to finding a good shoe fit.

• The length of the cycling shoe should ideally run just past your longest toe (not necessarily your big toe). On occasion there might be just a slight touch at this point when sitting but it should diminish when on the bike (we often trial shoes with patients on the bike to double check). Avoid getting shoes where the gap at the end of the shoe is more then one centimetre as it makes the shoes widest point DIFFERENT to the widest part of your foot. It’s a common mistake as riders go longer for width. As the shoe gets longer, the widest part of the shoe also moves forward. It also then becomes very difficult to get the cleats far enough back for an appropriate fit.

• The width of the shoe should cradle the foot without FIRM compression. It’s totally acceptable for the walls of the shoe to push on the foot, but not to compress and create issues. The insole of the shoe will normally be narrower then your foot - that’s ok because the upper will balloon a little around your foot. As a rule of thumb, if the insole is wider than your foot, then your shoe is too wide. There are exceptions here for feet with specific problems, but as a rule of thumb, an insole that is a little narrower then the foot is fine.

• Toe Box Shape is crucial for reducing the potential for toe issues and numbness. Make sure your foot type and toe shape suits the upper shape of the shoe. They are all different, so don’t cram your foot into the wrong shoe. Also, toe box volume or ‘depth’ differs across shoe ranges. If you have a big forefoot or big toes, get a deeper toe box. Some shoes are very narrow here and this can create huge issues.

• Heel Cup width and fit is also very important. Each shoe brand has different heel cup shapes that can hug the heel well, or cause irritation and numbing. The back of your heel is very boney and often has lots of lumps and bumps. If this is the case, look for a softer heel cup. Many cycling shoes now have adjustable heel cups or mouldable heel cups as well. These certainly do help improve the fit. As a rule, if you have lumpy heels, don’t look for a lightweight shoe with no heel padding.

• Closure Systems vary across all shoes. In general, the more the merrier. More straps or boa dials may slightly weigh down the shoe somewhat, but it certainly improves the specificity of the fit. Laces, whilst being difficult to adjust whilst riding also provide a very secure and comfortable closure system. Ideally, if you have issues with your forefoot, it is normally a good idea to have a closure system located in this area to allow for micro adjustments.

• Stiffness becomes important as your ability starts to improve. Just like your bike, the difference in shoe stiffness becomes realised as you demand more from your riding. The stiffer sole creates a more effective lever arm for pedalling and makes for a better riding experience in general. Keep in mind however, correct fit becomes more important in high performance shoes due to their high levels of rigidity.

• If you have problems, pain or numbness in your shoes, seek help from a qualified podiatrist or chat to your bike fitter. If you aren’t sure who to see, then check on the partners page of cobra9.com.au/partners for those who have more experience dealing with cyclists and cycling shoes. There is also a useful brand by brand advice sheet regarding which cycling shoes suit certain feet.

  Nathan White

  Podiatrist
  

Please Note: Due to the wide variety of fit options available across the brands we supply, we do not hold a large amount of stock instore. Shoe fittings are available by appointment only.