i have read some old forum posts on this and i think i understand the top suggestion (wedges in shoe with slope from crank to outside of pedal) - just asking for some confirmation as i start experimenting, please
my area of pain - so far outside its almost on the edge of my foot only partly under my foot. (both feet)
shoes - shimano rs320 - vary between using custom insole and the shimano insole - my foot actually seems to extend just barely over the edge of insole when its not in shoe
the problem is all year but more bothersome - now in winter on the trainer 5-6 days per week.
cleats pretty far back (i like shimano shoes b/c they allow a pretty far back cleat) - cleats marginally to inside of shoe (increased q factor).
no real knee issues which im trying to correct with wedging.
one thing i notice is that when i stand and i consciously shift my foot toward crank and push on the inside of my foot - then no pain on outside of foot
i also have a callus on 4th toe (next to pinky toe) on both feet (unrelated?)
rec that i have seen says - put wedges in shoe with thicker part near crank/thinner part on outside.
so i’ll do that as soon as i remember - but it seems like that would only push my foot onto outside edge of shoe with more pressure.
i guess if it doesnt feel better after a week or two i could try the reverse type of sloped wedge.
You likely have a forefoot varus (most people do) of enough “deformity” that it is causing symptoms with chronic loading (like in cycling).
Yes, the wedge(s) go with thicker side medial. This serves to effectively load the medial column (like when you are standing pedaling and your symptoms go away). It does not further keep you lateral as you are thinking (and good thought) because you are likely structurally like that anyway.
Another option are some (most?) Specialized cycling shoes as their shoes have a built in slight varus cant. They did this because Specialized own research demonstrated most cyclists to have a forefoot varus and forefoot “hot spots” were a common issue. This was part of their bigger “Body Geometry” series of studies at the Boulder Sports Science Center (they did saddles, bars, shoes, etc.)
thanks rroof - i saw your posts with regards to similar questions in the past. my question about these specialized in shoe wedges - does it matter at all that they are only for the front of shoe - is there any reason - that they are better than an insole that pushes up on arch (further back in shoe) more (like a specialized green insole)?
i’m definitely going to experiment with the in shoe wedges first.
Another option are some (most?) Specialized cycling shoes as their shoes have a built in slight varus cant. They did this because Specialized own research demonstrated most cyclists to have a forefoot varus and forefoot “hot spots” were a common issue. This was part of their bigger “Body Geometry” series of studies at the Boulder Sports Science Center (they did saddles, bars, shoes, etc.)
All the Specialized shoes have 1.5mm of varus correction in the forefoot.
In regard to the OP’s follow up:This accounts for the anatomy of the majority of cyclists. Some need more, few need it to be neutralized (ie adding a Valgus wedge to negate pre-wedged shoe).
At times we do correct the rear-foot as well. However, this is much less common. I would start with a forefoot wedge (assuming your shoe is of an appropriate width and if I remember right, those Shimano’s aren’t overly narrow).
If you’re friendly with any Specialized shop you can probably drop in and get wedges from them. You can also order from a few different manufacturers online.
If you happen to be in Boulder, swing by CU Sports Med and Performance Center (Formally Boulder Center for Sports Medicine, but now on the CU Campus) and I’ll hook you up.
thanks rroof - i saw your posts with regards to similar questions in the past. my question about these specialized in shoe wedges - does it matter at all that they are only for the front of shoe - is there any reason - that they are better than an insole that pushes up on arch (further back in shoe) more (like a specialized green insole)?
i’m definitely going to experiment with the in shoe wedges first.
Apples and oranges. Wedging and arch contour needs are two separate considerations and individual feet can need any combination of the two.
thanks for the knowledge and info. i started with two forefoot wedges in one shoe (the right foot outside callus is slightly more substantial than the left). i also cut one of the two wedges right around the callus creating a little more space for that sensitive area.
couldnt do more than two without creating volume issues (not enough volume) in shoe.
the wedged foot definitely felt better - will keep at it and report back.
the insole as a whole is not pressing into the arch - such that i dont sense that insole pushes foot into a more tilted position (to the outside). regardless - i 'm going to stick to one experiment (the forefoot wedges) at a time - i may later play with a little higher arch support later to see if i can notice any effects.
fingers crossed the forefoot intervention stays on this positive track! thanks again.