Hot Feet Question

[tprevost]

I did a search and it came up with 20 pages - none of which had this issue as the topic - I'm sure the answer was in there but I am not able to read all those posts!

Anyway, what does one do for hot feet issues? Today I ended up taking my socks off but it was still getting to the unbearable point at the end of my ride. The last time this came up I was able to pretty much relieve it by removing my socks but not this time....

Suggestions? Tips? Help? I'm riding with specialized shoes if anyone thinks that makes a difference.

Thanks!

Tracy

ps. Bike Goddess, I saw that you have some tips, please share

[Nanci]

You mean hot like temperature, or hot like a burning single painful spot in your foot?

If the latter, I'd try moving my cleats back as far as they will go.

Alternately, I've ridden 45 miles yesterday, and 75 miles today in my new 2005 Shimano sandals, with and without socks, and I love them. My toes have so much wiggle room!

If hot temperature, I've seen people drill out slots in the shoe bottoms with a dremel tool...

Nanci

[Dianyla]

Do you have a neuroma? Also, exactly how wide are your feet? I have pretty wide feet and every now and then I'll see a pair of shoes that is "you know, sorta wide" and they might feel ok at first. Later on the pain begins. Since I bought the Sidi Mega Dominators (in a size 43! ) my feet have been so happy. Besides being truly made for wide feet, they have a nice ratcheting adjustment. Sometimes I like to wear my shoes tight, sometimes loose, and they are easy to adjust on-bike. Also, the Sidi's are extremely stiff compared to some other shoes I tried on, which means less flex and wear-and-tear on your feet.

Make sure your socks are big enough, and when you put them on make sure they aren't pulled around your forefoot too tightly. It might feel fine on short rides, but later comes the stabbing hot pokers. I'm fond of smartwool socks (especially the ultralight summer ones) because they don't compress my feet and I always make sure to wiggle my toes periodically.

Also pay attention to your stroke - do you tend to point your toes down? Even if your shoe and socks fit properly, you will be constantly shoving your foot into the narrower point of the toebox. I always struggled with pointing my toes down and recently a physical therapist told me that this is caused by having too-tight achilles tendon and calf muscles so he gave me some stretches that have been helping (my knees are also happier, as a result).

This is all assuming that you've had your cleat placement and seat/pedal alignment looked at by a pro.

One last thought - how were you managing your electrolyte levels? I once experienced some extremely bad hot foot/metatarsal problems on a monthlong walk that were caused by edema that was due to a mild sodium deficiency (hyponatremia).

HTH!

[tprevost]

Its a burning throughout my forefoot area. It does seem to happen when it is warm outside as well so one may lead to the other. I'm going to go get some very very thin socks and see if that helps as well as going to the LBS and have them look at my cleat position.

I don't think its an issue with my shoes being too narrow as my feet are pretty average and I can wiggle them around quite a bit in the shoe. Although, maybe this is my excuse to try some Sidi's

Thank you for the info so far, I need to get this resolved asap!

Tracy

[Carlene]

Hi there! I know foot pain all to well. Mostly the cause is wearing those thin-soled, tight sandals and pumps. For many years I tromped the pavement in tight high-heels and paid for it by developing Morton's Neuromas. Riding became unbearable about five years ago and I had the affected nerve removed. I tried cortisone shots which became less and less effective and went for the surgery. In January, I decided to go with another surgery on the same foot (different toes) well before riding season got into full swing. I have not had any trouble since. Now if I could get my fanny surgically removed.

Besides trashing all your three-inch heels, I would suggest that if the pain gets progressively worse that you try not to wear any tight shoes or heels at work when you know you are going to ride later. That just gets that nerve so irritated. Mine would feel like stabbing redhot pokers going into the foot. Since my first surgery, I have invested in about 20 pairs of Dansko shoes (the spongy soled ones are better). They are magic to your feet. Also, I invested in some MEN'S Sidi Carbon shoes. The carbon disperses the vibrations instead of sending them straight to the ball of your foot. They are also wider than women's and can be easily loosened near the toe box when your foot swells during a ride.

Hope this helps. Good luck to you.

[KnottedYet]

You can also try having a professional shoe store (the kind physical therapists send patients to to get Danskos, Naots, Brooks, etc. Like "Shoes n Feet" in Seattle) put a metatarsal arch pad onto your Superfeet or Spectrum insole. Or if you're just using the floppy insole the shoe came with, they can put the pad on that. It will restore the arch across the ball of your foot. If you have a "dropped met head" (ie flattened ball of the foot instead of a gentle arch from pinky side to big toe side, and often a big callous under the 2-3 "knuckle") pressure on the forefoot will mimic a Morton's Neuroma or the heat and pain people get when they wear too-tight shoes.

Birkenstocks have the metatarsal arch built into the older models. The newer Birkis don't have it anymore.

Met pads are just little cookies of tough foam. The shouldn't cost more than $5 for the pair. The fitter should examine your feet, the wear on your shoes, and the wear on your insoles before they place the pads.

[Dianyla]

Its a burning throughout my forefoot area. It does seem to happen when it is warm outside as well so one may lead to the other.

This would suggest swelling/water retention as one of the culprits, which usually happens more in hot weather due to temperature and due to sweating out more minerals. You may need more salts/electrolytes.

I don't think its an issue with my shoes being too narrow as my feet are pretty average and I can wiggle them around quite a bit in the shoe. Although, maybe this is my excuse to try some Sidi's

Well, even in the normal sizes the Sidis are quite nice. Flexy shoes can cause hotspots so you may be "forced" to upgrade. Sigh...

[Nanci]

You know what, I've heard about people getting hot feet due to not enough electrolytes, but have never thought to apply that to myself, because I am such a religious electrolyte-taker. Maybe I should add that to my "need more electrolytes" warning signs, though. (My actual only sign is sloshy stomach.)

Nanci

[sarahkonamojo]

I've been fighting the same symptoms for a year with some success. For me the most effective solutions have been new shoes and move the cleats as far back as possible. I also try to remember to move my feet/toes around while riding to increase circulation and unpinch nerves. My shoes are pretty loose...

I've never been a high heel ot fashion shoe type woman, but I've spent a lot of time on my feet.

Metatarsal buttons didn't help...

Good luck with finding a solution. The pain gets in the way of the fun.

sarah

[li10up]

I hope you don't mind me horning in on your question but I have a foot problem also. My left foot cramps shortly into each and every ride - and it keeps cramping until I'm finished. I've almost had to stop because of this. Sometimes i just have to unclip and move my foot around. Since it happens so quickly I don't think it's an electrolyte issue. Also, I make sure my shoes aren't too tight. I can't move my cleat position - my shoes have two holes to accept the cleat screws and therefore I can't move them. My mtn. bike shoes have slits that will allow me to move the cleats forward or backward...but my road shoes don't. Any thoughts?

[Bike Goddess]

I'll just give you all what has worked for me as for about the 1st year I started riding it was a big issue.

I have hammer toes and flat feet (age and running). Because of this, I have to make other adjustments in other areas. (I had already adjusted my cleats. I have Look style cleats and pedals, by the way- larger platform to disperse the weight of my foot.)

The first thing I did was get Specialized Carbon Sole shoes. I needed a hard sole and I liked the special heel fit they have designed for their shoes.

I tried this arrangement-still needed more adjustments. So, I got Superfeet arch supports from REI, tossed the original liners and stuck those in. That helped. Then, I got metatarsal buttons (mine are leather) and taped those in. That made a big difference! I also got lightweight WOOL socks from REI as wool breathes. Now, the only time I have to do anything more is when I ride centuries OR if it is warm outside. On those types of days, I wrap wool strips around the tips of my toes starting with the toe NEXT to my big toe. I use ballet wool that Dr. Scholl makes. By wrapping those middle toes, I keep them separate from each other, AND they don't get hot anymore. I also pedal with my heels DOWN- this keeps the weight and pressure off the front of my feet to some extent.

On a century ride last year, another cyclist pointed out that I was pronating with my right foot. I got an extra pair of small leather arch supports which I put in my right shoe. Now when I climb, I can feel the difference as I push down on the pedals. That tip gave me more strength for climbing.

This method has made my riding pleasurable. I remember putting ice on my toes on my first century ride in May of 2004. I'll be doing that same ride next weekend, and I'm anxious to see how it all turns out!!!!!!

The moral of this story is - be creative and try anything you think might work. It is a process of trial and error, that's for sure. Also, since your feet swell, you should be able to loosen the toe area of your shoes a bit as it warms up outside. Don't get shoes that are too big, as that will cause hot feet as well!