Is "hot foot" caused by an inefficient pedal stroke?
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Is "hot foot" caused by an inefficient pedal stroke?
Hi
After about 2 hours on the bike, I begin to get "hot foot" in both feet, ball of the feet are totally numb.
After about 3 hours, it turns into excruciating pain on the outside of the foot up to the middle toe.
What I noticed about my pedal stroke is that the ball of my foot never leaves the sole of the shoe, like the ball of the foot never gets any relief.
I've researched the pedal stroke and there seems to be different schools of thought so I thought I would post here.
What I have noticed is that when I focus on spinning my tibias instead of my feet, my feet tend to come off the sole more often, or only touch lightly, and I'm actually a bit faster on climbs. I found this method visualization pretty effective, but tiring on the legs!
Has anyone resolved their "hot foot" issues by changing their pedal stroke?
After about 2 hours on the bike, I begin to get "hot foot" in both feet, ball of the feet are totally numb.
After about 3 hours, it turns into excruciating pain on the outside of the foot up to the middle toe.
What I noticed about my pedal stroke is that the ball of my foot never leaves the sole of the shoe, like the ball of the foot never gets any relief.
I've researched the pedal stroke and there seems to be different schools of thought so I thought I would post here.
What I have noticed is that when I focus on spinning my tibias instead of my feet, my feet tend to come off the sole more often, or only touch lightly, and I'm actually a bit faster on climbs. I found this method visualization pretty effective, but tiring on the legs!
Has anyone resolved their "hot foot" issues by changing their pedal stroke?
#5
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No, it's not an "inefficient" pedal stroke. Your shoe doesn't fit you right. The ball of my foot never loses contact with the shoe, but my feet don't bother me. Get fitted with shoes or at least footbeds that fit your feet right.
#6
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Cleat placement is usually the first culprit. Try moving your cleats back.
Also, keep in mind that your feet are probably swelling after an hour or so. You may need to loosen your shoes.
Also, keep in mind that your feet are probably swelling after an hour or so. You may need to loosen your shoes.
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You should be unweighting your pedal on the upstroke. Try pulling up a little more on the upstroke.
Fall is coming which is a good time to go for longer easier rides and concentrate on improving your pedalling mechanics. Do some rides and stay in the little ring and keep your cadence up over 100RPM. Pedalling, without bouncing in the saddle, at 120RPM will smooth out your stroke.
edit: I used to have the problem you described, 4 yrs ago when I started back into cycling seriously. I no longer have any issues and haven't changed my shoes, cleats or position. I think I do have a smoother pedalling style though.
Fall is coming which is a good time to go for longer easier rides and concentrate on improving your pedalling mechanics. Do some rides and stay in the little ring and keep your cadence up over 100RPM. Pedalling, without bouncing in the saddle, at 120RPM will smooth out your stroke.
edit: I used to have the problem you described, 4 yrs ago when I started back into cycling seriously. I no longer have any issues and haven't changed my shoes, cleats or position. I think I do have a smoother pedalling style though.
#8
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It's caused by lack of circulation. If you have a softer insole it'll help immensely. If you're over-tightening the front of your shoes that will cause it also, no matter what kind of insole you have. "Over-tightening" is relative - it may feel too loose (it does for me) but any tighter than that and you start getting that hot foot syndrome (I do).
And, of course, unweighting your foot helps too. As a bonus you'll have more power in your pedal stroke. It may be tiring now but that's because it's not natural yet, and you only do it when you think about it. Make it natural and you'll have a much more efficient pedal stroke, more power, and hopefully you'll be riding faster/easier.
And, of course, unweighting your foot helps too. As a bonus you'll have more power in your pedal stroke. It may be tiring now but that's because it's not natural yet, and you only do it when you think about it. Make it natural and you'll have a much more efficient pedal stroke, more power, and hopefully you'll be riding faster/easier.
#10
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That's almost the exact combination I use, and I don't get 'hot foot'.
Similar issues happen in hiking and climbing. Based on that experience I'd suggest that (IMHO) - it could be caused by this, and/or many other things. Could be the stroke, the fit, the shoe, the cleat position (which is part of "fit"), the inner sole, or even something to do with the foot's circulation.
Cheapest / quickest thing to try fixing it:
Try moving the cleats around, and consider replacing the shoes' inner sole with something more specific to your foot.
Similar issues happen in hiking and climbing. Based on that experience I'd suggest that (IMHO) - it could be caused by this, and/or many other things. Could be the stroke, the fit, the shoe, the cleat position (which is part of "fit"), the inner sole, or even something to do with the foot's circulation.
Cheapest / quickest thing to try fixing it:
Try moving the cleats around, and consider replacing the shoes' inner sole with something more specific to your foot.
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Thanks guys for chiming in. I looked more closely at my insoles (I have bg blue, bg green, and superfeet green - I have a med-to-high arch and wide feet) and I noticed that my foot is wider than my insole! More specifically, my foot is wider exactly at the area on the outside of my foot where I get the pain, missing about a 1/2 inch of width. This has got to mean something.
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Thanks guys for chiming in. I looked more closely at my insoles (I have bg blue, bg green, and superfeet green - I have a med-to-high arch and wide feet) and I noticed that my foot is wider than my insole! More specifically, my foot is wider exactly at the area on the outside of my foot where I get the pain, missing about a 1/2 inch of width. This has got to mean something.
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I had the same problem but with my toes. Loosened up my shoes, problem solved.
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Making progress!
Still not sure about the width of the sole I mentionned previously, I will purchase wide insoles and see what happens.
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This is what I would do... 1 get a descent pair of socks. Somehow some socks are good to ride for weeks and others after 2 or 3 hours are a real PITA. I have a set of campagnolo ones that I cant ride more than 3 hours w/o having issues, meanwhile with a pair of RH+ i never had a single problem with them.
I doubt you need to shim because the pain is way after many hours, shim issues show up after 15 to 30 minutes of riding.
Another thing, that your feet has like a medium arch doesnt mean you need more support in the arches. Seat in a chair, lift one feet and look at the arch, I bet has more curve than when you put the feet in the floor. When you ride you ride with the arches in the air, not flat like in the floor. How do you fix the problem cheaply? Cut a piece of handlebar ribbon and put it under the insole in the arch area to make it stifffer... and test doing that. IMO you need tiny more support, thats why when you tight the straps the feet gets good support from the shoe and the pain is gone.
Just two things to try, try the second one because is the easier one to try. Spend in new socks can get you 10 to 25 bucks poorer.
Good luck.
I doubt you need to shim because the pain is way after many hours, shim issues show up after 15 to 30 minutes of riding.
Another thing, that your feet has like a medium arch doesnt mean you need more support in the arches. Seat in a chair, lift one feet and look at the arch, I bet has more curve than when you put the feet in the floor. When you ride you ride with the arches in the air, not flat like in the floor. How do you fix the problem cheaply? Cut a piece of handlebar ribbon and put it under the insole in the arch area to make it stifffer... and test doing that. IMO you need tiny more support, thats why when you tight the straps the feet gets good support from the shoe and the pain is gone.
Just two things to try, try the second one because is the easier one to try. Spend in new socks can get you 10 to 25 bucks poorer.
Good luck.
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This is what I would do... 1 get a descent pair of socks. Somehow some socks are good to ride for weeks and others after 2 or 3 hours are a real PITA. I have a set of campagnolo ones that I cant ride more than 3 hours w/o having issues, meanwhile with a pair of RH+ i never had a single problem with them.
I doubt you need to shim because the pain is way after many hours, shim issues show up after 15 to 30 minutes of riding.
Another thing, that your feet has like a medium arch doesnt mean you need more support in the arches. Seat in a chair, lift one feet and look at the arch, I bet has more curve than when you put the feet in the floor. When you ride you ride with the arches in the air, not flat like in the floor. How do you fix the problem cheaply? Cut a piece of handlebar ribbon and put it under the insole in the arch area to make it stifffer... and test doing that. IMO you need tiny more support, thats why when you tight the straps the feet gets good support from the shoe and the pain is gone.
Just two things to try, try the second one because is the easier one to try. Spend in new socks can get you 10 to 25 bucks poorer.
Good luck.
I doubt you need to shim because the pain is way after many hours, shim issues show up after 15 to 30 minutes of riding.
Another thing, that your feet has like a medium arch doesnt mean you need more support in the arches. Seat in a chair, lift one feet and look at the arch, I bet has more curve than when you put the feet in the floor. When you ride you ride with the arches in the air, not flat like in the floor. How do you fix the problem cheaply? Cut a piece of handlebar ribbon and put it under the insole in the arch area to make it stifffer... and test doing that. IMO you need tiny more support, thats why when you tight the straps the feet gets good support from the shoe and the pain is gone.
Just two things to try, try the second one because is the easier one to try. Spend in new socks can get you 10 to 25 bucks poorer.
Good luck.
I have tried different socks in the past, I used Craft cycling socks (poly-moly-chemical-something-or-other material) which gave me hot feet and then switched to thin wool socks, Defeet Wooleators. Get hot feet with those too.
Thanks for the shimming comment, i'm glad that takes that out of the equation. Tomorrow I'm driving to Boston to try on a bunch of wide shoes and will bring mine for comparison. I did notice today while riding that my pinky toes touch the inside of the shoe, will compare with other brands tomorrow.
I think I'm okay for the arches, I use Superfeet green. Tomorrow I will purchase these in a Wide, cut them to size, and see what happens.
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