Please Help! Soles of feet numb on bike!

Triathlon Forum
1

The title of my post basically says it all, but it doesn’t really portray how bad this problem really is for me. When I ride for extended periods of time, even for the 56 miles of an half IM, the soles of my feet (just under my toes) and the outer side of my 5th toe go numb…so numb that it actually becomes excruciating to the point that when I get off the bike to run, it’s useless as even walking would be a problem. It’s worse on my right foot, but it does happen to both feet. Aside from the numbness/pain, I can’t run off the bike like this!

For reference, I wear SIDI T2 tri shoes (2 years old) with orthotics that were molded for my feet around the same time, and I use Shimano cleats (yellow)/pedals. My left leg is longer than my right leg, and during a recent bike fit, my fitter put three shims on my right cleat. My SIDIs are size 40, and while they are just the tiniest big on my right foot, my left foot is longer and couldn’t wear smaller than a 40. Also, I have very high arches, narrow feet (very narrow heel, but toe area not narrow), and I do have a tendency to supinate/underpronate a bit.

I have tried many things. I have moved my cleat back (further back on my right foot than on my left); I have shims on my right cleat for the leg length discrepancy; I tried putting a varus wedge under the insole of my right foot inside the shoe (under the ball of my foot/toe box); and I have loosened the velcro straps on my shoes mid-ride. The problem occurs both when I’m sock-less and when I wear socks. I do have Reynaud’s Syndrome, but this occurs in all temps. I also have the Specialized S-works road shoe, and tried it for 2 races last season since I had been training with them, and I still had the problem (although admittedly maybe to a lesser extent).

I have done some searching on the forum, but I still can’t come to a good summary of what my exact problem is/how to fix it. So, if anyone has any ideas, suggestions, and/or recommendations on what I can possibly do to get relief from this issue, I would be forever grateful! THANK YOU!

eta: I don’t have this problem when running. It is only caused by cycling and persists into my run when I go to “run” off the bike.

2

Have you had a fitter adjust your cleat position based on your bike fit?
Since you said you’re using the yellow shimano cleats, I assume that you’re using SPD-SL? I’ve seen the larger platform-style cleats (look, spd-sl) recommended a lot for longer rides to prevent numbness. Maybe you are the execption and should try something different?

Does it help if you take your feet out of the pedals and shake them to the side every once in a while?

Check your toes while you have the numbness and pain. Are they purple or white? Reynaud’s (my wife has it as well) may be the cause if there is coloration - purple is “normal” for Reynaud’s, white is worse. I have heard of cases where stress is a trigger for similar Reynaud’s symptoms normally associated with cold.

Sorry I can’t be of more help. I understand how frustrating pain without a known cause can be.

3

Probably a different issue but after 15 years of wearing size 42 shoes, started having similar issues and realized my feet had grown slightly so switched to larger better fitting shoes. YMMV.

4

I had the same issue with the same shoes as you. The Pearl Izumi Pro 1:1 Insole System did the trick. $30. Conduct two simple tests, then insert provided inserts into the insoles themselves for your arch and/or your forefoot.

5

Have you considered that it might not be a gear issue but rather something nerv related? I’m definitely no doctor but I’ve experience something similar (though doesn’t sound as severe) in my right leg/foot due to back issues.

Just a nugget to chew on…sounds like you’ve tried everything else; maybe it’s time to see a doc?

6

Well for $30, I will try this ASAP! Thanks. I did try a wedge for the right foot last week, but it didn’t help at all. I’m up for trying this idea, though!

7

Thanks for the reply. Not a bad idea at all. I don’t have any back pain, though. Did you see an orthopedic, podiatrist, internist, or…?

8

Good luck. It was the best $30 I ever spent.

9

Thanks for the reply. Not a bad idea at all. I don’t have any back pain, though. Did you see an orthopedic, podiatrist, internist, or…?

Uh…sheepishly I just asked my buddy who is a chiropractor : - / and he’s given me some exercises I do before each workout and afterwords. They’re helping but it’s still a process I’m working through (last month or so).

I DID have back pain so it was pretty easy for him to pin point. I’m hoping this’ll do the trick but if it doesn’t then I’m going to shell out the big bucks and go see a doc (something I’m forced to do sparingly I’m afraid).

10

The title of my post basically says it all, but it doesn’t really portray how bad this problem really is for me. When I ride for extended periods of time, even for the 56 miles of an half IM, the soles of my feet (just under my toes) and the outer side of my 5th toe go numb…so numb that it actually becomes excruciating to the point that when I get off the bike to run, it’s useless as even walking would be a problem. It’s worse on my right foot, but it does happen to both feet. Aside from the numbness/pain, I can’t run off the bike like this!

For reference, I wear SIDI T2 tri shoes (2 years old) with orthotics that were molded for my feet around the same time, and I use Shimano cleats (yellow)/pedals. My left leg is longer than my right leg, and during a recent bike fit, my fitter put three shims on my right cleat. My SIDIs are size 40, and while they are just the tiniest big on my right foot, my left foot is longer and couldn’t wear smaller than a 40. Also, I have very high arches, narrow feet (very narrow heel, but toe area not narrow), and I do have a tendency to supinate/underpronate a bit.

I have tried many things. I have moved my cleat back (further back on my right foot than on my left); I have shims on my right cleat for the leg length discrepancy; I tried putting a varus wedge under the insole of my right foot inside the shoe (under the ball of my foot/toe box); and I have loosened the velcro straps on my shoes mid-ride. The problem occurs both when I’m sock-less and when I wear socks. I do have Reynaud’s Syndrome, but this occurs in all temps. I also have the Specialized S-works road shoe, and tried it for 2 races last season since I had been training with them, and I still had the problem (although admittedly maybe to a lesser extent).

I have done some searching on the forum, but I still can’t come to a good summary of what my exact problem is/how to fix it. So, if anyone has any ideas, suggestions, and/or recommendations on what I can possibly do to get relief from this issue, I would be forever grateful! THANK YOU!

eta: I don’t have this problem when running. It is only caused by cycling and persists into my run when I go to “run” off the bike.

I have been racing for years now and within the last 12 months I have begun to have this exact problem. All of my toes and the balls of my feet go numb on any ride over 2 hours. It’s very frustrating. I first noticed it over the winter and believed it to be from the cold. As the weather warmed slightly it was still a problem. I recently had a bike fit and relayed this problem to the fitter. One thing that I remember hearing is that in many cases, this numbness occurs due to excessive pressure on a certain nerve in the foot while pedaling. I can’t remember the name of the nerve right now. Like Bryan above, I was fitted with some of the Pearl Izumi 1:1 insoles for my tri shoes ( I ride with Northwave road shoes and currently DMT tri shoes). I had already bought some Specialized insoles and used the small Varus wedge in my road shoes. The road shoes have a wooden midsole and carbon sole, so I think having two very hard materials under foot for long periods may be causing too much pressure on that nerve. Anyway, after my fit and as the weather has warmed, the problem is less, but has not been completely resolved. I’ll keep searching for a solution, but I understand your situation, as it feels like I’m going to dismount the bike, only to fall over from not being able to feel my toes and get my balance - very frustrating. If you have access to a fitter, you may want them to take a look at your cleat placement, as my cleats were moved slightly in my fit. The Pearl Izumi insoles mentioned above come with several arch and varus wedge inserts that you can customize for your situation. If you buy them and try to use these insoles/inserts on your own, start with the smallest inserts first and don’t make huge changes from the start. They are worth a try in my opinion.

11

Thanks for sharing, Boris. Any more relief from your problem?

My fitter and I have changed a lot of things since this post, and yet I’m still having the issue, to the point where I was forced to walk nearly 2 miles during yesterday’s half IM. It wasn’t until mile 10 that I could actually really run. Things that have changed since previously posting about this: cleat position, varus wedges, new cycling shoes (Specialized S-works Trivent), new insoles (blue medium arch Specialized insoles), metatarsal pads added to the bottom of the insoles, new saddle (Adamo attack), new position on bike. The odd thing was that the issue didn’t present itself too horribly during the bike (and when I noticed my toes going numb, I actively moved them around, made sure they were unclenched, etc.). I got off the bike thinking that I was going to be able to run no problem. I was horribly wrong. The pain and numbness started immediately, and it was debilitating. Anyhow, still looking for help on this. I’ve spent so much time, effort, and money to figure this out, and I don’t know what else to do.

12

having the same problem. did you find relief?

13

No. I’m contemplating quitting the sport at this rate, that’s how bad it is. Attempting to get into a good podiatrist ASAP. Will update you as soon as do and have any new information, answers, and/or changes.

14

I am working through a similar issue, also associated with some calf tightness and calf pain. I am generally fine when I just run open (regardless of intensity/duration) and fine running off the bike after easier rides (e.g., shorter or longer without intensity) but after long, hard rides, I often find numbness in my foot (same areas as you) along with calf tightness and sometimes calf pain that can feel like a shin splint in the front and pressure-build up in the back.

After a visit to a sports-med physician that I really like and trust, his thinking is that 2 things could be the culprit 1) nerve impingement and/or 2) chronic exertional compartment syndrome. The two are not exclusive since CECS can actually cause nerve impingement.

For the time being, I have committed to really giving the conservative approach to treating this full respect, which means daily stretching of calves, rolling more often than I was, 2x week 20 minute massages, re-evaluate bike fit (in my case, changing position to avoid plantar-flexing as much as possible since it is the toes-down motion that seems to aggravate my posterior calf which he thinks is the source of the problems).

I am racing Boise 70.3 on Saturday, and then planning on a small local NorCal race along with Vineman 70.3 in mid-July. My issues have not been severe enough for me to not be able to “fake” my way through the half marathon (as the pins/needles feeling in my feet is not as debilitating as you describe) but if it continues to come on during these next couples of weeks I will likely go down the medical-route which would mean starting with post-exercise compartmental pressure testing and/or some nerve conduction studies. Currently, my second half of the season is focused around IMAZ, and while I am comfortable starting a HIM with this not fully resolved, I wouldn’t say the same for a full…one thing to have some foot numbness at mile 4 of 13 3.5-4 hours into the day, another to have this come on at mile 4 of 26 6-7 hours into the day…

Please keep me posted as to what you learn and find, as I feel like there are still a fair amount of foot-wear/insert options that I have not yet tried that I could.

15

Sounds like a similar problem I had with my feet but my pain was in 3rd and 4th met on my right foot. I found it happened on various bikes and in different bike shoes. I did try shims, cleat movement, bike fit changes, met pad and none worked. For me the longer I rode even more so in the heat, worse foot pain became. It went from numbness to significant pain. I often would take my foot out of my shoe and put my foot on top of my shoe and keep riding. Working with my fitter, foot orthotic specialist, and more, we came down to it was a foot issue.

After trying 3-4 different bike shoes and spending a small fortune, I ended up getting custom bike shoes and had a new bike fit. I have wide feet with short toes and tend to by shoes longer than they should to get the width needed.

I wish I could tell you the problem is solved but I’ve been sick for the last year and haven’t ridden my bike much since I got the new custom D2 shoes.