Numb/ Tingly Toes!!

[alb_photog]

I'm a newer rider, and I average 50-80 miles a week. I'm struggling with my toes going numb and experiencing pins and needles 20 minutes into my ride. I've adjusted my clips. I've fastened my shoes a little looser so I can wiggle them around for blood flow. But it's still unpleasant. What else can I do? What gives? (Full disclosure- I do have bunions if that means anything). I'm scared if I try to aim for 50m+ rides, i'll end up losing toes due to poor circulation, lol.

[Wahine]

What kind of pedals are you using? What kind of shoes?

If you are using clip in pedals, different pedals are more prone to cause this problem and cleat placement is a very important factor no matter what pedal you use.

Often bunions come with a flattened metatarsal arch as well, is that true for you? This is the arch in the ball of the foot and is not the same as the arch in the inner foot area (the medial longitudinal arch), although it is not uncommon to see both arches fallen. If you have an arch issue, you may benefit from an insert with a metatarsal arch support (sometimes called a button).

[alb_photog]

They are shimano clips and specialized shoes. My arches are pretty good- as a runner I do need stability shoes.

[Wahine]

They are shimano clips and specialized shoes.

This is a very confusing issue for a lot of new riders, it should be the terminology is whacky. Clipless pedals are the kind that you clip into with a cleat that is attached to the bottom of the shoe. Pedals with clips are an older style pedal with a cage of sorts to put your toe into (that's what is called the clip and why clipless pedals are named as they are, the don't have the toe clips that older pedals have). So based on what you've written here, you have clipless shimano pedals. There are 2 different styles of Clipless pedals that Shimano makes. There are these mountain pedals and these larger contact area pedals intended for road use.

The smaller mountain style pedals are more likely than the road style to cause this type of problem. But it's certainly not the only reason to have it. Incorrect cleat positioning on the shoe (usually a cleat that is too far towards the toe of the shoe) and pedaling technique are big factors (mashers have more of a problem with this than people who learn to spin well). Even being uncomfortable in the saddle so you are over weighting your pedals can be a factor.

My arches are pretty good- as a runner I do need stability shoes.

If you require a stability shoe to run, you likely have muscular weakness in your feet and may want to work on that. In the meantime, getting an insert for your cycling shoe to support your arches better may help.

[mariacycle]

It is possible that you are riding with your toes instead of using your entire foot (does that makes sense?) - I have a tendency to do that and it makes my toes/feet very tingly. Remember that you're clipped in so your entire foot applies force on the pedal regardless of the position of the pedal so you don't need to push down on your toes when your pedal is at the top position.

[pll]

Could the shoes have a sole that is too flexible? I have bunions and I had problems using Shimano SPD pedals. An insole from Specialized helped, but ultimately stiffer shoes (Sidis) and road pedals (Look Keo 2 Max, in my case) did the trick for me.

[Photog]

I had the same issue for years until i asked a knowledgeable friend to look at my seat height and position forward and aft. He suggested lowering my seat about 1 cm and that did the trick! I was so surprised and concluded that the problem is circulation from my middle. He suggested that there is a balance between a seat too low that hurts the knees or too high for toe and other issues. And it is an extremely fine line, at least for me. The other ideas in this post have good merit too, however, good luck!