Join Date: Aug 2005
Location: Miles from Nowhere, Columbia County, OR
Bikes: 1980 Schwinn World Sport, 1982 Schwinn Super Le Tour, 1984 (?) Univega Single Speed/Fixed conversion, Kogswell G58 fixed gear, 1987 Schwinn Super Sport
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This is a common problem and there is no one best solution. Here is what has worked for me:
1, Shoes must be large and wide enough for your feet. Tight shoes will impede blood circulation and squeeze the nerves.
2, Straps or laces over the front part of the shoe are kept loose.
3, I moved the cleats all the way to the rear.
4, I use the Specialized insole. Get the one that is best for your arch height... there are three of them.
5, If my feet start to hurt, feel numb or get hot spots, I concentrate on pulling up on the pedals and wiggle my toes. This seems to help a lot.
There are several discussions of this topic in the training and nutrition
After you make changes to your shoes, insoles or cleat position, give it a few rides for your feet to become accustomed to the new position.
Competent medical advice might be in order to eliminate any serious conditions.