Cycling Hot Foot
Douse the Flames for Good!
Many cyclists suffer from metatarsalgia or "hot foot"…a burning pain in the ball of the foot that can radiate toward the toes. Severe cases can feel like someone is actually holding a blowtorch to the ball of your foot. Hot foot occurs most often on long rides and may develop more quickly or intensely on hilly courses because climbs cause greater forefoot pressure. The pain results when nerves are squeezed between the heads of each foot's five long metatarsal bones in the ball of the foot just behind the toes.
Feet always swell on long rides, especially in warmer weather, causing pressure inside shoes that normally fit fine. Besides tight shoes, another risk factor is small pedals, particularly if you have large feet. Small pedal surfaces concentrate pressure on the ball of the foot instead of spreading it the way a larger pedal will. If your cycling shoes have flexible soles like most mountain bike shoes, they'll be less able to diffuse pressure.
With hot foot, it is not actually heat that causes the pain; rather, it is pressure on nerves that causes the burning sensation. Many cyclists believe that splashing water on their feet will help alleviate the problem, but that is a symptomatic treatment that doesn't really address the root of the problem.
Having the proper footwear can make all the difference in the comfort of your feet during and after a ride. Here are several options you can try to put out the flames:
Adjust shoe straps. Tighten the top strap nearest your ankle to help stop your feet from slipping around in your shoes.
Wear thinner socks. This will give your feet more room and is especially helpful if your shoes are on the snug side.
Buy new shoes. Look for a model with a wider-and-higher toe box and a stiffer sole and footbed with a metatarsal button. Please refer to our recently published /cycling shoe guide and recommendations/.
Get fitted with Cobra 9 fully customised cycling orthotics. These footbeds are fit specifically to your feet with built-in metatarsal domes that can help spread the metatarsals and alleviate pressure. As cycling is a forefoot activity these orthotics are designed specifically for cycling biomechanics...they must not be used for running or other full gait activities as they won't provide the support you need.
Be assessed by one of our Podiatrists to ensure you don't have injury such as a neuroma or bursitis present, that will need specific treatment.
Affected By Hot Foot?
FARC can help with the right assessment, treatment and if needed Fitting of the Right Cycling Shoes and Custom Cycling Orthotics!
