Pain in instep when cycling clipped

I've been getting a pain that sort of goes up the inner middle of my right foot, curves up to the side when riding clipped in. I haven't noticed it on my commuter that I don't ride clipped. I use speedplay frogs, I've got them on 3 different bikes & I'm feeling the same pain on all of them, no matter which pair of shoes I use. I tried using keen commuters, which maybe the pain was a bit less since they're a bit more flexible... but I'm still feeling it.

The pain starts maybe a couple of miles into a ride and just persists. It's bearable and I can ride through it, but I really don't like it that much.

So I guess I must be holding that foot funny or something? Anyone have any suggestions or had similar pain they managed to get rid of?

Possible plantar fasciitis?

I don't know - I don't get pain when I'm walking or hiking with that foot.

Trigger points in the gastrocnemius?

Ankling too much maybe (which you wouldn't do with platform pedals)? Try working them out with the opposite knee, a hard rubber ball or a Thera-Cane?

a rock in your shoe? :cool:

all of them! In the same spot in all the shoes!

Thanks Oakleaf, I'm gonna decipher what you said & try that!

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Originally Posted by Biciclista

a rock in your shoe? :cool:

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I was thinking the same thing :D

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Originally Posted by Catriona

all of them! In the same spot in all the shoes!

Thanks Oakleaf, I'm gonna decipher what you said & try that!

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Try this to start! HTH

Maybe you are pointing your toes down too much when pedaling- that can put a strain on your arch. Pointing toes down is a common thing when biking, and it's not a good habit.

I do point my toes a bit - habit from lots of gymnastics when young.

I'll work on that, check for rocks, and check out oakleaf's link. Thanks

Could it be that you need a cleat adjustment? I need to have my cleats at a weird angle, especially for my right foot, in order to avoid pain when I ride.

The folks at my LBS put my bike on the indoor trainer and did the adjustment for me.

Yeah, I made the bf watch me ride today - he says I point my left foot more than I do my right (my right's the one that hurts), and that I hold my right heel in more towards the bike.

So obviously I'm completely lopsided.

What kind of insoles are you using, and are they appropriate for your arch? If you're not properly supporting the arch during the pedal stroke, you can end up with some issues. Just something to look at.

Sounds also like the problem is the same as my current issue, likely due to poor footbeds as well as high resistance/pointing the toe too much.

I'm just using the footbeds that came with my shoes. One's a pair of sidi bullets, one's a pair of shimano something, and the other's a pair of cannondale something or other. (The latter 2 not being very expensive shoes). Then I've got the keen commuters.

I actually generally hate arch support. I don't have very arched feet and arch support in my shoes annoys me when walking.

I do mash more than I should.

Thanks

Here's some info if flat feet might be playing a factor.

Arch supports take time to get used to. Especially if you have flat feet, they'll be uncomfortable and can even make your feet sore and tired faster to start (at least I've found), and if you go too long without wearing them you'll notice the transition back. They also take a bit of time to sink into the shoe and get comfy. You could try a softer support, or putting them under your normal insole that comes with your shoe. If you foot has a tendency to go flat in the arch when you push down on it, you may be compensating without thinking about it by flexing your toes and foot to keep your arch up.

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Originally Posted by Catriona

I do mash more than I should.

Thanks

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If you are pointing your toes while mashing frequently, I would think this would certainly cause you some foot discomfort.

Well, I've been concentrating on all the good advice that you guys have given me while riding - and my rides last week were just slightly painful, and my rides the last 2 days were pretty much pain free in my instep.

Of course, I'm not sure which part of the good advice fixed it, but I'm gonna settle for pain free and be happy about that!

Thanks!

I've been riding the litespeed for the last couple weeks... It's got a compact double with 170 cranks... I'd rather not have the 170's, but I've been giving them a shot before spending the money to upgrade... And I haven't had any foot issues the last couple weeks...

So yesterday, I took out my carbon bike 'cause my wrists were aching (It's more wrist friendly), and went riding... About a mile into the ride, my foot started aching, and by 5 miles or so it was killing and I had to stop and walk it off... This bike's got a 165 mm triple on it. I doubt it's the length of the cranks, but I'm wondering if the q factor on the triple is causing the issue. I can brush up against the front derailleur with my calf on that side.

I used to ride the carbon more often and maybe that's why I was having the constant pain.

switched back & rode the litespeed the next day... No foot pain.

Bah. I don't want to give up on my triple.

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Originally Posted by Catriona

switched back & rode the litespeed the next day... No foot pain.

Bah. I don't want to give up on my triple.

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Are you going to make a list of everything that's different in the geometry of the bikes and figure out anything you can change out on your carbon so that you don't have foot pain? Do you wear the same shoes on both bikes? What a shame to have a bike you love that hurts you!!

I am wearing the same shoes on both bikes. The bikes are pretty much set up exactly identical other than crank arm length & one being a triple.

I've got a 3rd road bike that I was going to sell... it's a double with 165 cranks, so I'll ride that to make sure it doesn't hurt my instep... and if that's the case, then I think it must be the q factor on the triple cranks... and I'll swap all the pieces off the double that I was going to sell on to my carbon frame and vice versa... and sell the triple....

It'll be a mild pain in my neck swapping all the pieces and I wouldn't have a triple anymore... I know theoretically I can get all the gears with a compact double, especially if I put a climbing casette on the back... but it's really nice how close you can get the gear spacing on a triple... You never really have to hunt for a comfortable gear.

Alright, after multiple annoying 5 mile rides and going back to change something or get a new bike to do another 5 mile ride.

I've decided that;
- too high seatposts causes right foot pain
- superfeet or arch support in my shoes causes excruciating right foot pain, which then makes me think it's the bike.
- 165 cranks are fine, 170 cranks are fine, and triples are fine.


Arch support or insoles just seem like the arch is too far forward in comparison to where my arch actually is on the right foot and it hurts. My left foot doesn't seem to care.

Maybe you should go to an orthopaedist.
i haven't read this entire thread but there could be a leg length discrepancy or custom orthotics might be the answer.

Have you looked at your feet? Do you see any differences between them? Callous on a toe or creases in the sole of one and not the other?

Just throwin' it out there :rolleyes:

Hrm. I know my left leg's probably a couple cms thinner than my right leg. Least it usually is if I measure. I used to do gymnastics and would perpetually sprain my left ankle when young - and I still sprain that ankle at the drop of a hat.

So I overcompensate for not trusting my left ankle by making my right ankle/leg do more. Which means at the end of a hiking trip or something like that - my right ankle or leg is killing 'cause I've initiated every jump with that leg or any tricky section of the trail. My right ankle/foot seems to do more when skiing as well.

I haven't literally measured whether the legs are different lengths. But I think probably I'm more likely to keep my left ankle at neutral or comfortable positions when biking, and then overcompensate with my right side if I have to - I don't think I pedal harder with my right foot, but I'll pay attention next time.

Either way, my foot seems happy for now, so I won't use insoles, I won't put my seat up too high, and I'll see an orthopaedist if the pain comes back.

Just wanted to post a note on the foot pain issue. Advice to stop ankling and pointing my toes solved the problem. You women ROCK!:D

I've had plantar fasciatis (sp) on that foot from years of dancing, cheering, aerobics, but the pain never traveled. Recently, my instep on the left side has been hurting like $#!%* -- occasionally running right up past my ankle into calf. I'm a newbie (no clips) and past 50, so I just figured it was my body falling apart, and was ready to cut back on miles.

Taking your collective advice, and doing my daily stretch on the stairs has fixed everything. Now I'm doing fine (46 miles since Sunday), well on my way to 55mile weekly goal. I'm very thankful for all the wisdom out there.

Happy trails --K