As I drove across town recently, I noted that Bend is truly a cycling community. Road bikes, mountain bikes, cruiser bikes, cargo bikes, cyclocross bikes, kids bikes – you name it, and we’ve got it.

At the height of cycling season, pay attention to your feet. Cycling puts much demand on the lower extremities and it is estimated that in just one hour of cycling, a rider may average 5,000 pedal strokes. The smallest misalignment can result in a variety of injuries to feet and ankles.

The most common overuse injuries include Achilles tendonitis and plantar fasciitis and because the foot is tightly bound in the shoe, common foot problems include neuromas, bunions, hammertoes and blisters. Another common cycling problem happens when patients complain about numb feet when cycling. This is known as “hot foot” or metatarsalgia caused by the compression and inflammation of nerves and joint tissue in the metatarsal heads, which is the area right above a well placed pedal cleat. It is characterized by pain and a sensation of burning as well as numbness in the forefoot, hence the name “hot foot”.

Here are some tips to keep your feet healthy when putting on the cycling miles:

• Make sure you have a properly sized bike with correctly positioned saddle and pedals. Frame size, saddle height and placement, and foot placement on the pedals can all have an effect on your feet. While there are some basic things you can read up on, it takes a properly trained person to help you get the right fit. Most of our local bike shops and physical therapy clinics such as Rebound Physical Therapy have experience in bike fitting.
• Wearing the right cycling shoes can have a huge impact on your feet. For the casual rider who uses flat pedals, cross trainers can work well. But for the more serious cyclist who uses cleats, a rigid sole benefits by not allowing the foot to twist while in the pedals. Be sure to find shoes that are appropriate for your foot width as too narrow shoes can cause problems from excessive compression.
• Orthotic modifications can have a positive impact on foot comfort and health in cycling shoes. Contact us if you are interested in discussing our wide range of orthotic options.
• Overuse injuries often start with intermittent pain, so if you are experiencing even low level pain, be sure to fix the problem and get treated as soon as possible

Give me a call or send me an email if you experience cycling specific foot pain, discomfort or inflammation. 541-385-7129

–Dr. Frank