Need help with my feet

Off-topic
1

I’m a 45 year old late-learner who’s been riding a few years now. I prefer heading down the road to doing tricks in the driveway. The problem I have is after a couple miles, my feet start numbing up and tingling, almost like they’ve fallen asleep. If I “stand-up” in the saddle some and take my weight off the seat for a bit, the feeling starts to come back, but only temporarily. Any ideas what I can do to help prevent this?

FYI, I ride a 24" Torker with a Kris Holm seat.

Thanks for any and all advice…

2

Try more weight on the seat

Try every few minutes putting very little weight on the peddels during the up stroke for a while. If I don’t let the bottoms of my feet get a rest from peddle pressure every five minutes or less they go numb even if my shoes are loose fitting.

So just before relieving seat pressure I relieve foot bed pressure for twenty to thirty seconds every five minutes.

3

Look to your feet, shoes and/or insoles. What kind of shoes are you wearing and how do they fit? How stiff is the sole? If you bend the shoe by pushing the front of the shoe against a table does it bend at the ball of the foot or more like half way back? Are your shoes loose and you really have to cinch down the laces, or are they narrow and if you are not standing on them do you get hot spots?

Are your shoes supportive under your arch? Stand with your feet about a foot apart and bend your knees, does your foot roll to the inside like the shoe is sagging inward? This ‘give’ (shoe fitters call it collapse) if too much can be the root of many foot ailments. About 90% of people pronate. It’s normal. It’s when you overpronate for the activity that you are doing that causes problems. The opposite of pronation is suppination also called rigid foot. This foot has high arches and you tend to walk on the blades of the foot. Extreme Pronation results in flat feel though flat feet and pronation can be separate things. In other words you can have flat feet and normal pronation. Pronation is how your foot flexes, part of the shock absorption for the lower limbs.

Do a google search on “pronation” to learn more about normal pronation and excessive pronation. Typically you fix the pronation to where when you flex your knee it tracks straight over the 2nd toe (Next to the big toe)

How do you pedal? Do you pedal on your arch or on the ball of your foot? Which ever it is try the other way and see if it changes anything.

Here is an article on hot feet: http://www.roadbikerider.com/articles.htm#How%20to%20Solve%20Painful%20Hot%20Foot

A simple metatarsal pad might be all you need.

Here are some examples: http://www.footsmart.com/ProductList.aspx?ailmentId=87

Here is an article with some foot exercises/stretches you can do that might help along with any pads or insoles. http://www.trifuel.com/training/strength-training/correcting-overpronation

You may find that some stretching/exercises for your feet is all you need. One of things that I find helps my feet is running which I do by throwing frisbee with a buddy of mine. The stopping and starting, changing directions keeps my feet flexible, where sitting all day and just cycling or walking do not.

Here is some more info about cycling and pronation: http://www.bicyclesource.com/bicycle_overuse_injuries_orthotics

If you feet do collapse, it’s called Pronation and if excessive better insoles will help you. Here is just about the most popular brand: http://www.superfeet.com/

You would use either Blue or Green. Blue is for shoe where there is not much room in the shoe, or where the Green insole is too aggressive of arch support. Both of these are meant to be worn in shoes where you can remove the stock insole. If you can’t remove the insole there is black for that situation.

This should keep you busy and give you a jumping off place to find more info on the net.

I wear superfeet to control another kind of foot pain called Plantar Faciitis (heel pain) I wear Green in my Skate shoes i use for riding my uni and blue in my running/walking shoes. I also use Green in my ski boots.

If you have a New Balance store near you go in and have them size you up. They will demonstrate how much you do or don’t pronate (the opposite of pronation is supination also called rigid foot). They will put you in shoes that correct what pronation you have so you know what that feels like. If you have a good running shoe store (see if you have a ‘Fleet Feet’ near you) could also help you find what proper support feels like. I’m not saying you need new balance shoes, I just want you to feel what being properly supported feels like so you can go for that feeling with insoles.

A good fitter will ask you to stand up and flex your knees, and ever better is to watch you walk away in bare or stocking feet. They should note how your knee tracks when you bend your knees. Beware a sales person who offers you shoes without at least some of the assesment I mention here.

Summing all this up: start with exercise/stretches and a metatarsal pad (at any walgreens, Rite Aid, etc.). If that doesn’t seem to help consider insoles. Superfeet is just one brand (there is also ‘Sole’ and ‘PowerStep’.

You can try on superfeet at an REI store. I like REI because if you are a member its a 100% satisfaction return policy. If after a couple weeks you decide that the superfeet aren’t helping, or causing you other foot problems they can go back. Superfeet are only little more expensive than online. PowerStep on the other hand can be had for much less expensive online than in retail (New Balance stores carry ProStep).

In Prostep the ‘Pinnacle’ is the thicker, more supportive insole and the ‘Original’ is the one for tighter fitting shoes. Where ‘tight’ has more to do with volume of the shoe more so than length or width. In other words how close is the top of your foot to the top of the shoe.

4

Great info

Hey, that’s a boatload of great info, thank you very much. To answer a couple of the questions…

I usually wear Vans or Airwalks when I ride, because I like the stiff sole, wide profile, and extra padding. I definitely use the ball of my feet exclusively.

Reading the links, my guess is that I “underpronate”. That makes sense, because I’ve always considered myself to have high arches. I often have trouble getting shoes that feel right because the arch doesn’t seem to be in the right place for my foot.

I don’t think “hot foot” is my problem, because I don’t experience any pain. If anything, it’s the opposite – numbness and tingling. Sometimes the tingling will even extend up my lower legs if I push it too long without taking a break.

I like the suggestion to try using the center of my foot instead of the arch – it will be a quick easy test. I’ll try it tomorrow night, and go from there.

One out-of-the-box thought – could it be a circulation problem? Could my seat or riding position somehow be cutting off circulation to my legs, making my feet tingle?

Thanks again!

5

Maybe try doing a “self check” every now & then while you ride to make sure your feet are completely relaxed. Sometimes I have similar problems during mtb rides, then discover that my feet are tensed inside my shoes, as if they were claws trying to grip something. Also, try doing calf stretches (where your foot is behind you, heel stays on the ground, while you lean forward).

I’m close to your age, took up the sport a couple years ago, and the most important skill I try to work on is the ability to RELAX (I mean COMPLETELY) anything that is not required to be tensed at any given time during the pedal cycle.

Good luck, hope this clears up soon for you.

6

I think MuniMutant idea is excellent. Check for any kind of muscle tension while you pedal. I would tell my story about tension in the foot that but it doesn’t bare on this (Pedal extenders were the answer)

I’ve been injuring myself for more years than I care to count. Sometimes what has helped me to diagnose myself is to look at some anatomy drawings on the web and that sometimes helps me pinpoint if its a tendon, or joint, muscle, etc. Of course a google search on something like ‘foot tingling while cycling’ will probably bring up others who have this sensation.

Here I found this:

Numbness: Impingement of small nerve branches between the second and third or third and fourth toes can cause swelling that results in numbness, tingling, or burning, or sharp shooting pains into the toes. Wider shoes, or loosening toe straps or shoe laces can alleviate the problem. If the problem persists, try a clipless system.

and this:

Self Treatment for Numb Feet and Tingling Feet During Exercise

Your goal is to reduce pressure on the ball of the foot without taking up any room in the toebox of the shoe that could increase pressure on your foot and irritate the nerves. So you want to use an arch support that is somewhat rigid, conforms to the arch of your foot closely and does not extend out under the toes. We recommend the Powerstep ProTech 3/4 Length Orthotics – Medical Grade Orthotics. This orthotic is a unique podiatric insole with a high level of support that is designed to transfer pressure off of the ball of the foot in order to relieve numbness and tingling. The 3/4 length allows for toe room even in tighter fitting shoes – even bicycle and soccer shoes.

and this: http://www.livestrong.com/article/30070-cure-tingling-pain-foot/

I wonder if the stiff soles are pressing against the ball of the foot while you are on the balls of your feet?

First I would say is to make sure you are leaving the laces at the ball of your foot nice and loose. Some people go as far as to tie their shoes twice. One lace for the lower part of the foot and a 2nd lace for the top.

Here are some ideas for lacing for sports: http://www.fieggen.com/shoelace/tipsforsports.htm

7

A real cheap check

I’ve had several friends who’s feet got so “tingly”, they were amputated.

Not to be morbid, or real negative, look on the bright side. Like changing the oil in your car before it starts really knocking, testing your blood is a good idea.

About 1/3 of the folks in fat old USA over 45 develop type 2 diabetes. You can buy a blood test kit at any drug store for about 20 $. No need to go to the doctor. Diabetes is a great thing to rule out for 20 $, it can cause tingly feet, among other things. Among a lot of other things you don’t want to even read about, never mind happen to you. On the bright side, it is a great thing to observe and catch early. Knowing you are playing for keeps can be very motivating. I saw an old friend this week who had lost 70 lbs. I keep running into him because he’s riding a bike everywhere. He’s not stupid, and when he saw what his diet was doing to his blood sugar, he changed his diet, exercised more, and his blood sugar levels are much better now.

So I would say any old fart with tingly feet should read on the web about how to do an at home fasting, and after eating a bunch of sugar, blood sugar test. If your levels are good, great, but you won’t have really wasted 20 $. Test 3 friends, and the odds are you may really help someone. Knowing you have type 2 diabetes is only slightly less helpful than learning you have operable cancer.

8

I’d like to hear that story.

9

Ok.

I have some over pronation and I walk a bit splay footed (feet pointing out about 45* (degrees)

On the uni it was hard to keep my feet all the way on the pedals and my heels would clip the cranks. So while I pedaled I was using tension to try to keep my feet not half hanging off the pedals but also not interfering with the cranks. While it was not particularly uncomfortable, I knew from all the sports I have done that tension was not going to fly as the distance went up.

I forget how I came across them but I came across pedal extenders that apparently are pretty common on recumbent bikes. They were kinda pricey but then I found these on the internet:

http://cgi.ebay.com/Bicycle-Pedal-Extenders-Recumbent-Trike-STAINLESS-STEEL-/160427010718?cmd=ViewItem&pt=Cycling_Parts_Accessories&hash=item255a31ea9e

They cost only $24 for stainless steel and $17 case hardened steel. That’s for a pair and the guy is hella nice to work with.

Now my feet can rest at whatever angle they want and much less problem with my heels clipping the cranks. It was really much nicer and I had a range to put my foot in instead of only one exact spot that worked.

Some notes:

I have been doing some stretches for my feet (for another foot problem) which is making my foot more flexible and as I ride more my feet are adapting to the needed position.

On my 20" I have removed the pedal extenders to get more ground clearance for running the IUF Obstacle course. I have only ridden it this way once but so far its working out.

On my 29" I’m working my seat up to where I am pedaling on the ball of my foot and in that position the whole heel/splay footed thing becomes much less of an then I will decide what way I like it. Most likely I will go for without the extenders to cut on Q factor.

In cycling I never had an issue because I rode on the balls of my feet and used pedal systems that had float.

10

^Thanks for that info, I have the exact same problem with angled feet. I might give those extenders a go. Stretching definitely helps, I’ve made several attempts at a serious stretching regimen, and the few times I managed to stick with it definitely helped reduce the outward foot angle. The other thing I’ve found to help is to work on keeping my hips loose, letting them move as they want to while pedaling, running, even walking. And walking from mid-foot to toe, instead of heel to toe. All together, it works for me.

11

Good luck in your adventures in foot biomechanics.

12

Hey folks –

I didn’t mean to abandon this post, but I’ve been dodging bad weather and doing a lot of experimenting. I “think” I’ve found my root cause, but it sounds bizarre, so let’s see what you all think…

It appears the problem is my seat. When I switch to a narrower seat, I don’t have the problem. When I use one of my big pumped up seats, I end up with tingling feet.

Am I pinching a nerve, or cutting off circulation somehow with the bigger seat? I can only say my butt is less comfortable, but I can ride a lot farther with the old stock seat than my expensive replacements.

13

Doesn’t sound bizarre, sounds plausible.