Suggestions for sore/numb feet?

[tandemrider48]

Good Morning all, and Happy Easter!

I am brand new as of ten minutes ago to Teamestrogen.com!

I have been cycling for five years now, and next weekend will be my fifth
MS 150 event from Houston to Austin.

Any tips, feedback on how to handle the soreness, numbness in my feet on long rides? I have tried new shoes, still nothing seems to work.

Would appreciate any information!

Have a great day, and pedal safe!

Gina!!

[Eden]

Hope this doesn't sound too obvious... but loosen your shoes part way through the ride. Most people's feet swell a bit during a long ride (especially if it is hot), so a shoe that was comfortably snug at the beginning can be come a torture device by the end if you don't adjust it.

If its not that, think about different pedals - some pedals, especially those with small platforms (like SPDs) can cause problems, because the force isn't being spread on a wide enough area of your foot or they are irritating a nerve.

[uforgot]

I finally found relief with metatarsal buttons. You can get them separately or they are in the DeFeet or Specialized insoles.

[tandemrider48]

Thank you both! Much appreciated!

G!

[Kiwi Stoker]

Another tandem person!

I found carbon soled shoes helped heaps- I could feel the cleat through my plastic soled shoes and when I pulled out the inner sole there was an impression of the cleat!

I always scrunch my toes up when strapping my shoes on to allow room. Also I try and wriggle my toes frequently to aid blood flow.

[Biciclista]

Welcome to TE! I don't have a solution, but I ride tandem sometimes too.

[tandemrider48]

Thank you fellow tandem riders! Will check into the shoes.....will try the toe idea too....

Ride safe!

[Eden]

speaking of toes.... I sometimes catch myself scrunching up my toes while I'm riding... usually in a race if I'm hanging on for dear life... like I think that digging in my toes is going to keep my in the pack or something... It's unconscious, like scrunching up your shoulders when you are stressed. I have to watch and make sure I relax my feet if I find myself doing it, otherwise I can get foot cramps.

[Softie]

I have problems with foot numbness during non-cycling activities that at least in part from pressure along the tendon running down the foot (it's just inside of the midline of the foot and you can probably feel it if you flex your toes back). I wear orthotics that specifically have a bit of an indentation down them so I don't get too much pressure there (this might be more common in people with flat feet like myself). A stock orthotic that already has an indentation like that, or creating a cut out along there might help. Please don't get mad at me possible podiatrists out there! - you might want to go talk to one to check this out if the common shoe/pedal/clip fixes aren't working

[tandemrider48]

Thank you Softie..........very much appreciated......have a great week!

G!

[bluebug32]

I'll second the Specialized shoe insoles. I just bought a pair and don't find myself scrunching up my toes any longer. They're incredibly comfy.

Also, are you wearing cycling socks (or some kind of wicking sock)? Sometimes if I wear the wrong socks, they rub and make my feet very hot.

[tzvia]

tandemrider48
I second what others hear have said, as I too, used to get tingling numb toes (more on the left than the right side) and it would drive me nuts. I bought carbon soled shoes with a wider toe box (Shimano, or I loosen my SIDI's slightly and use thin socks), then I bought the Specialized BG footbed and set it up to lean the toe area +1.5deg outward. I really love that footbed, it allowes me to line up my leg/foot so it does not feel like it's pitching inward and the downward pressure is even across the ball of my feet. And yes, good wicking socks that fit snug so they dont move around helps. Also, make sure your cleat (clipless?) or toeclip is set to put the spindle right under the ball of your foot.

Welcome to TE, by the way :D.

[roadie gal]

3+ on using insoles. I used to get numb feet or cramps in my feet when I rode. I use the green Superfeet insoles in all of my cycling shoes now. It completely took care of the problem.

[indysteel]

Just to throw something completely different out there. Numb toes can also be a sign of sciatic pain and nerve issues. Out of curiosity, do you also suffer from any pain in your low back or hip, either during or after long rides? Does your foot ever feel numb when you're NOT on the bike?

I've had all manner of foot issues, including both pain and numbness. The pain, IMO, is largely a shoe issue. Especially in the hot summer months, I get a horrible hot foot and pain in my big toe. I've been to a podiatrist who recommended some custom orthotics. He put some temporary pads in my shoe, but they didn't really help. I think I may just need to switch shoes. Sidi's toebox may just be too narrow for me when my foot swells in the summer.

I have also suffered from some numbness in my feet. Loosening the straps on my shoes, new insoles and thin socks do help, but I also found some relief in doing the stretches--before, during, and after my rides--described here:

http://www.spine-health.com/wellness/exercise/exercise-sciatic-pain-piriformis-syndrome

[tandemrider48]

Mary Anne...

Thank you.....just some great information from all of you........will be implementing this weekend, with the long ride ahead....

Take care....thanks again!

Gina!!

[fidlfreek]

Don't discount your pedal stroke. If you spend all your time (especially when you start to grow tired) pushing pushing pushing then all that pressure could definitely cause numbness. A little time on a trainer or with a coach and you might be able to learn how to have a rounder stroke that includes pulling back and lifting your knees - both activities that don't involve constricting the same region of your foot endlessly. Just personal experience....