Foot Pain: Outside Side Right Foot
06-13-10, 02:35 PM
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Foot Pain: Outside Side Right Foot
Any suggestions to alleviating pain on the outer part of the right foot. It has starting occurring on rides longer that 20-30 miles. It is pretty painfull and then sometimes goes away. Lately it has been hurting the next morning when I put weight on it. I dont believe it is the shoes, I have plenty of room in the toe box. It may be an adjustment on my speedplay pedals? Thanks for the help..
06-13-10, 04:55 PM
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Where on the outer part? Towards the bottom, side or top? I get pain on the side/bottom of the outside of my right foot, right along where that softish part begins. I think it's related to the shoe being too narrow across the midstep area of your foot (across from where your arch is), but I don't know for sure. I would have to keep my right shoe much looser than my left to alleviate the pain. I invested in some D2 custom shoes which I received Thursday, and so far so good. In my case, I think it was the shoes.
06-13-10, 05:20 PM
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Perhaps your shoes/inserts are not providing enough support so all your weight is on the outside edge of the foot, which is very painful. Had to fix that myself by replacing the stock inserts with specialized bg footbeds, and unless I overtighten the shoe, problem is solved.
06-14-10, 01:24 PM
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Perhaps your have ITBS? Try using a tennis ball or foam roller on your IT Band before going for a ride.
06-15-10, 11:32 AM
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I have suffered from this as well, and unfortunately, I have found that a number of things can cause it. Among the culprits for me/fixes I've tried (ymmv):
1) Shoe too narrow (doesn't sound like this is your problem)
2) Footbed not canted in the right direction, so pressure concentrated on outside of foot (try Lewedges)
3) Forefoot valgus (I think it's valgus--outside of forefoot slanted upward when your foot is flat toward the ground), causing your foot to cant outboard when you put weight on it--try BG insole shims or make your own. Also consider an orthotic footbed, which could spread the pressure out over the entire bottom of the foot, moving some of that force to the arch and heel.
4) Pedal cleat too far outboard, which pulls your forefoot inboard, and either your hip width or...
5) tight IT band (as previously mentioned) causes you to want your legs to track further outboard, so you twist your heel outboard to compensate, causing you to put pressure on the outside of your foot. Try cranking down the float if you have Zeros, and see if you hit the limit when applying power to the crank. Remedies include moving cleat inboard, improving flexibility so that the knees track closer together, or if the cleats are already all the way in, you can add a pedal washer between crank and pedal spindle, or if it's really bad, Speedplay makes longer spindles that you can retrofit your pedals with. You have to figure out whether you need to modify the bike to fit you, or modify you to fit the bike (by increasing flexibility).
6) Leg length discrepancy. Perhaps the right leg is shorter, causing you to flex your foot at the bottom of the pedal stroke, which depending on your movement pattern, can put more pressure on the outside of the foot.
If it's only on long rides, it's subtle, which makes it hard to root out, but I would first look at your tracking at the beginning vs. the end of the ride. If it's flexibility thing, then perhaps you're able to keep your knees together against the tension of the IT band wanting to pull them apart at the beginning of the ride, but fatigue could cause your form to break down.
Like I said, ymmv. Foot pain has been the most vexing fit and comfort issue for as long as I've been riding. I didn't have my first pain-free ride for almost 2 years after I started riding. Keep at it though--you never know when you're going to stumble on something that works. Good luck!
1) Shoe too narrow (doesn't sound like this is your problem)
2) Footbed not canted in the right direction, so pressure concentrated on outside of foot (try Lewedges)
3) Forefoot valgus (I think it's valgus--outside of forefoot slanted upward when your foot is flat toward the ground), causing your foot to cant outboard when you put weight on it--try BG insole shims or make your own. Also consider an orthotic footbed, which could spread the pressure out over the entire bottom of the foot, moving some of that force to the arch and heel.
4) Pedal cleat too far outboard, which pulls your forefoot inboard, and either your hip width or...
5) tight IT band (as previously mentioned) causes you to want your legs to track further outboard, so you twist your heel outboard to compensate, causing you to put pressure on the outside of your foot. Try cranking down the float if you have Zeros, and see if you hit the limit when applying power to the crank. Remedies include moving cleat inboard, improving flexibility so that the knees track closer together, or if the cleats are already all the way in, you can add a pedal washer between crank and pedal spindle, or if it's really bad, Speedplay makes longer spindles that you can retrofit your pedals with. You have to figure out whether you need to modify the bike to fit you, or modify you to fit the bike (by increasing flexibility).
6) Leg length discrepancy. Perhaps the right leg is shorter, causing you to flex your foot at the bottom of the pedal stroke, which depending on your movement pattern, can put more pressure on the outside of the foot.
If it's only on long rides, it's subtle, which makes it hard to root out, but I would first look at your tracking at the beginning vs. the end of the ride. If it's flexibility thing, then perhaps you're able to keep your knees together against the tension of the IT band wanting to pull them apart at the beginning of the ride, but fatigue could cause your form to break down.
Like I said, ymmv. Foot pain has been the most vexing fit and comfort issue for as long as I've been riding. I didn't have my first pain-free ride for almost 2 years after I started riding. Keep at it though--you never know when you're going to stumble on something that works. Good luck!
07-15-10, 08:59 PM
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When you first begin to notice discomfort or pain in the area, you can treat yourself with rest, ice, compression, and elevatio.Blisters occur as a result of chaffing. These hot spots should be attended to immediately with padding or friction reducers.If you have come to this site not knowing your specific foot pain condition, but only knowing where it hurts, click the image below which will help you identify your specific symptom.
