Cycling is a great way to stay active, explore the outdoors and even commute to work. But have you ever finished a long ride with aching feet or painful toes? Foot pain can take the joy out of cycling and even keep you off your bike.
Whether you’re a weekend rider or training for a race, caring for your feet is just as important as maintaining your bike. Your feet do a lot of work when you cycle. They push the pedals, absorb shock and keep you balanced. If they aren’t happy, your whole ride can suffer.
We spoke to Damien Richardson, MD, a foot and ankle orthopedic surgeon with Banner – University Medicine, who covers common foot problems cyclists face and how to prevent them.
Common foot problems in cyclists
According to Dr. Richardson, common foot injuries are typically related to pressure on the foot in narrow, rigid cycling shoes.
“Cycling shoes have stiffer soles that are often needed for more efficient power transfer when pedaling but can compress the foot,” he said. “Cyclists are also at risk for overuse injuries in the foot due to repetitive pedaling and long rides in a fixed foot position.”
Injuries and problems may include:
- Metatarsalgia: Pain and swelling (inflammation) in the ball of the foot from excessive pressure on the metatarsal heads.
- Nerve compression (Morton’s neuroma): “Tight shoes and excessive pressure on the forefoot can irritate the nerves between the toes, leading to tingling, numbness or burning sensations,” Dr. Richardson said.
- Plantar fasciitis: Inflammation of the thick band of tissue (plantar fascia) on the bottom of the foot.
- Achilles tendonitis: “Though not directly a foot issue, excessive strain on the Achilles tendon can happen from improper bike fit, particularly saddle height,” Dr. Richardson said.
- Blisters and calluses: Rubbing from the shoes or socks can cause blisters, while repeated pressure can lead to thick, rough calluses.
- Ingrown toenails: Tight-fitting cycling shoes or improper toenail trimming can lead to painful ingrown toenails, which may become infected.
How to keep your feet in top shape
1. Get the right shoes
Proper footwear is critical for cycling comfort and efficiency.
More than 26 bones, 30 joints, 100 ligaments and 30 muscles make the foot and ankle do what it does. The foot and ankle are biomechanical powerhouses, allowing for precise movements while withstanding high forces from activities like walking, running and cycling.
“For most of us, our footwear is the connection between these structures and the ground the majority of the day,” Dr. Richardson said. “Matching the form and function of a good shoe is critical for our daily activities.”
To prevent injury, your shoes should:
- Distribute pressure evenly across the foot
- Offer plenty of room in the toe box to avoid nerve compression
- Work with cleat systems to maintain a neutral foot alignment
- Be personalized with custom orthotics or insoles if needed
2. Pay attention to bike fit
A poor bike fit can shift stress to your feet and ankles. If you’re struggling with foot pain, consider a professional bike fit to ensure proper saddle height, pedal and cleat position and overall posture.
3. Wear proper socks
The right socks can make a big difference in comfort and foot health. Opt for moisture-wicking, breathable socks to keep your feet dry and prevent blisters. Compression socks can also help with circulation and reduce swelling during long rides.
4. Shift foot position
“During long rides, changing foot positions to redistribute pressure and prevent hotspots and pressure buildup,” Dr. Richardson said.
5. Strengthen and stretch your feet
Strengthening and stretching exercises can help reduce your risk for injury and improve foot endurance. Dr. Richardson recommends the following exercises:
- Stretching:
- Calf stretches: These will reduce pull on the Achilles tendon and plantar fascia.
- Plantar fascia stretch: Bend the knee and pull the toes back toward the shin.
- Strengthening:
- Towel scrunches: Place a towel on the floor and use your toes to pull it toward you.
- Marble pickup: Use your toes to pick up small objects to improve foot muscle strength.
- Single-leg balance exercises: To enhance foot and ankle stability.
6. Give your feet a break
- When you get off the bike, wear supportive shoes to let your feet recover. Avoid flip-flops or going barefoot, which don’t provide enough support.
- Keep your feet clean and dry. Change out of sweaty socks after a ride and dry your feet.
- Check your feet and toes for any problems. If you notice redness, swelling or tenderness, soak your feet in warm water.
- Trim your toenails straight across, not curved, to prevent them from growing into the skin.
When to see a health care specialist
Pain that lingers beyond your ride or worsens over time could signal a more serious issue. Dr. Richardson advises seeing a health care provider or foot and ankle specialist if:
- Foot pain continues despite rest and conservative measures, like rest, icing and over-the-counter (OTC) pain medicines.
- You experience numbness, burning or tingling that affects daily activities.
- You have an ingrown toenail and notice pus, increased swelling or severe pain.
- There’s swelling, bruising or visible deformity or changes to your foot.
- Pain disrupts sleep or worsens with riding.
“If you are considering modifications to your footwear or cleat setup due to recurrent discomfort, sometimes an orthopedic foot and ankle surgeon can evaluate the biomechanics and recommend orthotics or adjustments,” Dr. Richardson said.
Keep riding pain-free
Your feet might not be the first thing you think about when cycling but they help your performance and comfort. By choosing the right footwear and socks, ensuring proper bike fit and taking care of your feet off the bike, you can keep riding strong and pain-free.
Next time you hop on your bike, make sure your feet are ready for the ride. Talk to a health care provider or a Banner Health specialist if you have questions or concerns.
