Sore feet

[k80k80]

I've been spending a lot of time on my trainer lately and my feet are getting sore. I have speedplay clips on a brand new pair of Specialized Trivent shoes. Any thoughts on why the bottoms of my feet are getting sore. They aren't hurting while I'm riding--but afterwards just walking around.

[missymaya]

Are they sore all over and are getting hot spots or blisters? I'm not a specialist but the only thing I can think of is the position of your cleats on your shoes and the amount of pressure your applying to your pedaling. If it is a cleat issue, your shoes usually come with a small guide demonstrating where the cleats should go if your getting hotspots or the like. If not, the local bike shop should help you. Hopefully this helps for you!

[Eden]

I have a bad habit of clenching my toes when I ride hard.... I have to monitor myself carefully, because I do it without noticing it until my feet start to hurt. I'm doing much better at breaking myself of doing this, but it definitely is a cause for sore feet.

[sbctwin]

Hi k80k80...I live in SLC also. I am having problems with my left foot getting very sore after 40 miles on my road bike. I have spds and shimano mtn bike shoes. I am looking at replacing my shoes/pedals this year. I know I want a very stiff shoe. My pain feels like the cleat is burning a hole in the bottom of my foot. I continue to ride, but my feet let me know that they are not happy when I finish my ride. I am still trying to figure out what combo will be best....

[IFjane]

Hi k80k80...I live in SLC also. I am having problems with my left foot getting very sore after 40 miles on my road bike. I have spds and shimano mtn bike shoes. I am looking at replacing my shoes/pedals this year. I know I want a very stiff shoe. My pain feels like the cleat is burning a hole in the bottom of my foot. I continue to ride, but my feet let me know that they are not happy when I finish my ride. I am still trying to figure out what combo will be best....

sbc - I had the same problem with my shoes (speedplay pedals & stiff road shoes) & found that I needed a metatarsal (did I spell that correctly? ) pad in my shoes. It was an easy fix for me - try this:

1. remove the insole from your shoes
2. locate the spot on your insole that is directly under the ball of your foot & in the middle (between your second & third toes).
3. cut several circles about the size of a quarter out of moleskin or duct tape - something relatively substantial and sticky.
4. stick the circles on the UNDERSIDE of the insoles, stacking them until you have a pad that you can feel when you stand on top of the insole. You may want to start with only two or three layers, then add more if need be.

This worked like a charm for me. No more burning, no more numbness or pain. Good luck!

Or, you can go somewhere and get expensive custom insoles....I opted for the cheap route.

[KnottedYet]

I went to a shoe and got metatarsal pads to stick on the topside of my insoles. They were about $10. The shop guy put them on the insoles and said to come back if they didn't feel right and he'd fix them. (they guarantee everthing at this shop)

Those met pads made my feet very happy!

[Batbike]

i had terrible foot pain after only riding 8 miles, so i went to a specialist and ended-up with customized orthodics. on my 2nd pair and it has made a world of difference!

note: my feet hurt on other occassions, not just riding, but it was the riding that inspired me to get my feet checked-out. if your pain is only riding, it may be 1). just getting used to set-up, 2). cleat placement, 3). extra support for riding -- met lifts are excellent!, or 4). fore/aft position and riding technique -- if you are too forward you could be mashing; to far back you could be stretching/reaching which may cause feet issues.

just thoughts ...

[IFjane]

Bat - where did you go to get your customized inserts? Were they expensive?

If you don't mind my asking, where are you located? Anywhere near Madison?

[Batbike]

Bat - where did you go to get your customized inserts? Were they expensive?

If you don't mind my asking, where are you located? Anywhere near Madison?

I live in Virginia, so not near Madison. I will tell you how it works here, but I have heard it is different in other locations. At least this MAY give you an idea of what to do ...

I first went to an orthopedic to check-out my feet. They gave me a referral to a physical therapist who specializes in sports medicine. It was the PT that checked my strength, flexibiltiy, muscular structure, etc., etc., and recommended the orthodics. As far as I know, the PT is the ONLY place in my town where you can get customized orthodics and it MUST be done with a doctor's referral for services. They cost roughly $300 (some insurance plans may actually pay for them!) and last about 3 years on normal wear (I use them ALL THE TIME, not just cycling) and I can move them from shoe to shoe. I did have them orginally set-up to fit my cycling shoes, which works fine when I transfer to my other athletic shoes (I needed them to be as thin as possible for cycling). If you used them JUST FOR CYCLING, they would probably last longer (guessing). They do make them for just one shoe -- you wouldn't transfer them -- but don't know if that would cost less/more/or same.

I feel it is well worth the investment -- we use our feet all the time and if they don't hurt or get tired, it sure helps the rest of the body not feel hurt or tired! I also feel it is like buying a couple pairs of expensive shoes, only you don't actually see the "shoe", you just get to feel it!

[IFjane]

Thanks Bat. Now I understand what you got. I have custom insoles that were made by a foot specialist, but they could not be used for cycling (they were made for an earlier foot problem that was eventually fixed through surgery). However, I am sure I could go back and get some made should I need them. For now my homemade remedy (see earlier post) is working fine.

Oh, and my insurance does NOT cover them.

[Batbike]

my insurance didn't pay for them either but i literally couldn't cycle without them, so it is money well spent!

[Batbike]

If you don't mind my asking, where are you located? Anywhere near Madison?

Sorry IFjane, did NOT realize you lived in Madison County, Virginia -- I was thinking Madison, Wisconsin! So, MAYBE I do live near you, but quite honestly I don't know where Madison County is (so probably not). I live in central part of the state -- Roanoke-Lynchburg-Richmond area.

[bike4ever]

Batbike - where in VA? I grew up in Roanoke. I plan on making a trip back home over the kids spring break and another the end of June for the Bike VA ride in Williamsburg.

[IFjane]

Sorry IFjane, did NOT realize you lived in Madison County, Virginia -- I was thinking Madison, Wisconsin! So, MAYBE I do live near you, but quite honestly I don't know where Madison County is (so probably not). I live in central part of the state -- Roanoke-Lynchburg-Richmond area.

Bat - I'm about 2 hours north of Lynchburg, straight up Rt. 29! Between Charlottesville & Culpeper. Come up on May 19 for the 20th annual Tour de Madison - great ride, beautiful scenery and (as I told KayTee) you get a spiffy t-shirt.

Bikemom - it's good to connect with a former VA resident. You will enjoy Bike Virginia - riding in Williamsburg is great - it's flat!

[Cha Cha]

I got my orthotics from a podiatrist, and they were covered by insurance. They had to be ordered, but weren't custom made. Got them 6 years ago and they're in perfect shape, basically it's a hard plastic high arch support. I have very high arches which leads to neuroma in the toes (toes get numb) and they help so much.

The other thing that really helps is being sure I don't strap the shoes on too tight, particularly the strap over the toes. It feels weird, but a little wiggle room seems to be better.

I know this isn't quite 100% the same deal, but hope it's helpful to somebody out there, as I understand this is a pretty common problem for women.

And greetings from a native of God's Own Commonwealth (grew up in Norfolk, college in C'ville, family now in Yktown and Norfolk - I may contact you VA compatriots for info on where to ride in Tidewater when I'm there later, if that's okay!)

Here's to happy feet!