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.

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.

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The most commonly reported lower limb symptom reported from our patients at The Pedaler is burning feet or 'hot foot'. There are numerous reasons why your feet burn when you ride, however, the solution is usually fairly straight forward.

Riding involves an enormous prolonged period of repitition. As a consequence, the potential for small issues to evolve into larger problems is common. The load on the foot when cycling is one such example of the extremes of the sport. As social rides now creep up into longer and longer distances, it is unsurprising that so many begin to experience discomfort.

Often when discussing burning feet, I'll typically advise the cyclist, that while cycling may be an extremely efficient form of transport, it is not a pursuit we have spent centuries adapting to. With firmer carbon soles paired to stiff bikes and extra miles, the peak pressures on the forefoot are likely to lead to a degree of pain. In these instances, the prime area of load when cycling is the ball of the foot under the big toe. Secondary to this is the base of the big toe followed by the remainder of the pad of the foot. Studies also indicate load through the lesser toes and into the heel. The location of the cleats and the stiff sole of most cycling shoes tends to promote some loading (around 10%) through these structures.

When hot foot is caused by 'overuse' and increased distances rather then other pathologies, we reduce peak load on those particular locations through deflection, padding or cleat movement. If the shoe size is inappropriate, then this will need to be changed as well. Shoes that are too long for the foot cause huge problems as the stiff sole bites into the foot in the incorrect locations.

If there is soft tissue or boney prominances in the forefoot then targeted deflection and proximal loading with a prescription cycling orthotic is typically effective. In some instances the addition of a spongey metatarsal dome is also warranted to reduce peak forefoot load.

There are a raft of other causes for hot foot that will not respond with deflection and padding. In these instances, further investigation, diagnostic imaging and a tailored solution to ensure a quality outcome is the only way forward. Simply treating all forms of 'hot foot' with a blanket solution will certainly lead to a high rate of poor outcomes.

If you have burning feet when you ride, or indeed, when you don't, make time to use our experience and skill set in this niche field.

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Words

Nathan White B Hth Sc (Pod) Hons M A Pod A

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

Why do my feet burn when I ride?

health / fitness / bike