I get numb feet when I’m cycling

Fitness

I use clip-in shoes and pedals on my road bike, but whenever I go for long rides my feet get numb. My shoes fit and I wear over-shoes to keep warm, so what’s going on?
William Duke, by email

Matt Hart answers: First check that the cleat is set so that the widest part of your foot is slightly ahead of the line of the pedal axle. This should relieve the pressure on your toes, encourage good circulation and make your
pedal stroke more efficient.

If you still get numbness and pain on the bottom of the foot (‘hot foot’), it’s because your foot is flattening out during pedalling, probably because you lack arch support. Nerves and arteries in your foot are being squashed as you put power into the pedal and this will cause numbness.

To tackle this problem, manufacturers have developed separate insoles and ‘shims’ (pieces of material to fill gaps). Specialized’s BG Footbeds and Shims also address foot, knee and hip alignment for more efficient, biomechanically correct pedalling. Visit specialized.com for details.