A Podiatrist’s Guide to Biking Better

Cycling is often celebrated as the ultimate low-impact workout, perfect for saving your knees and hips. But because your foot is locked into a fixed position for 45+ minutes, cycling presents a unique set of biomechanical challenges.

At Wayne Foot & Ankle, we see a steady stream of cyclists—from Peloton enthusiasts to road warriors—battling “Hot Foot” (Metatarsalgia) and numbness. The good news? It’s usually a gear issue, not a body issue. Read on to learn why.

1. The “Numb Toe” Problem (Shoe Width)

If your toes fall asleep halfway through a ride, your shoes are likely too narrow.

• The Cause: Cycling shoes are notoriously stiff and narrow to maximize power transfer. When you pedal, your feet naturally swell. If there is no room for expansion, the shoe compresses the nerves between your metatarsals.
• The Fix: loosen the bottom strap or Boa dial before you start. You don’t need the toe box to be tight; you only need the heel to be secure. If that fails, look for “Wide” cycling shoe models (like Lake or Shimano).

2. “Hot Foot” (Metatarsalgia)

This is a burning sensation in the ball of the foot that makes you want to rip your shoe off.

• The Cause: Excessive pressure on the nerves between the metatarsal heads. This often happens because your cleat is positioned too far forward, forcing you to pedal excessively on your toes.
• The Fix: Move your cleat back (towards the heel) by just a few millimeters. This redistributes the pressure across a wider, fleshier part of your foot.

3. Arch Cramps (The “Claw” Effect)

Do your arches scream during a climb?

• The Cause: If your shoe has poor arch support, your foot collapses inside the shoe. To compensate, you subconsciously “claw” your toes to stabilize yourself on the pedal stroke.
• The Fix: Most factory cycling insoles are paper-thin. Swap them out for a semi-rigid insert or a custom orthotic designed for cycling. A solid arch support allows you to relax your toes and transfer power through the entire foot, not just the ball.

4. Achilles Tendonitis

Yes, you can get Achilles pain without running.

• The Cause: If your saddle is too high, you are forced to point your toes (plantarflex) to reach the bottom of the pedal stroke. This constantly shortens and strains the Achilles.
• The Fix: Lower your saddle height!

Dr. Calligaro’s “Safety & Setup” Checklist

Beyond foot pain, safety and proper setup are non-negotiable for a successful ride. Dr. Calligaro offers this advice for every cyclist, whether you are on the road or in the gym:

• On Bike Fit: “A bike fit makes a difference, especially saddle height,” says Dr. Calligaro. “When you’re sitting on the saddle, your down leg should have a slight bend.” Getting this angle right prevents knee strain and Achilles issues.
• On Comfort: “Bigger saddle isn’t always better,” Dr. Calligaro advises. “Women’s specific saddles make a difference.” Finding the right saddle width for your sit bones is key to preventing numbness and chafing.
• On Efficiency: “Use your gears, you have them for a reason,” she reminds riders. Grinding in a gear that’s too heavy puts needless torque on your knees and ankles.
• On Road Safety: For those taking their ride outside, Dr. Calligaro emphasizes strict adherence to safety protocols:
• “Always wear a helmet, even if you’re just biking around the block.”
• “If you’re biking on the road, bike with traffic.”
• “Wear reflective clothing.”
• “Bikers have to follow all rules of the road.”

Don’t Pedal Through Pain

Cycling should burn your quads, not your feet. If you are dealing with numbness or sharp pain that persists off the bike, you may have a Neuroma or a structural issue that requires professional attention!

Questions? Concerns? Dr. Lindsey Calligaro at Wayne Foot & Ankle Center is happy to help. Our team has the tools, techniques, and proven expertise to treat your feet. Contact us today to schedule an appointment!