Foot pain while cycling can be very frustrating especially because it’s one of the few things you can’t adjust while riding. Unlike saddle or hand issues where you can stand up to relieve the saddle discomfort, or change your hand position to relieve your hand discomfort, with your feet you always have a certain amount of pressure going through them.
What is causing cycling related foot pain?
The first thing you should do if you are having significant foot pain is to ensure your shoe is the correct size and style for your foot. You also want to make sure that your cleats are in the right position. We have a whole article dedicated to cleat placement if you want to check it out here.
From a fit perspective there are three things that often lead to foot discomfort. 2 of them originate with the saddle and 1 with the cleats.
Saddle height
A saddle that is too high can lead to excess “toeing” – technically called plantar flexion – which is when you pedal with your heel too high almost like you are in high-heel shoes.
Saddle discomfort
A saddle that is generally uncomfortable will lead you to not rest enough of your weight on the saddle adding to excess pressure on your feet.
Cleat positioning
Having your cleats too far forward can lead to foot pain as well and is typically expressed as numbness and or burning in the toes. Cleats that are too far forward can also lead to excess “toeing.”
With the above in mind if you have checked your fit and it’s “neutral” and your shoes/insoles are correct for you, the next steps would be to go slightly lower with the saddle (~2mm) and experiment with moving the cleats back slightly (1-2mm).
Additional Resources
- Cycling Cleat Positioning 101
- Saddle Height 101: A Comprehensive Guide To Setting Your Saddle Height
- Cycling Foot Pain and Numbness