A comfort issue: Which shoes are best for cycling?

Of course, this is not meant to be an argument against relaxed cycling trips in ordinary casual shoes. If you only cycle occasionally and don’t experience any problems, you don’t necessarily need to change your habits. However, as you cycle more frequently and cover longer distances, the choice of footwear becomes noticeably more important.

Together with our biomechanics expert, Sebastian Klaus, we have summarised the key points in four key points. These are intended to help you understand why choosing the right shoes is not only important for running or walking, but can also make a significant difference when cycling on a road bike, mountain bike or touring bike.

1) A stiff sole can relieve pressure on the knees and feet

Anyone who has ever looked into high-quality cycling shoes will have noticed that carbon soles are widely used in them. Carbon, a composite material made from carbon fibres and synthetic resin, is characterised by exceptionally high stiffness combined with low weight. It is precisely this combination that makes the material so attractive, both in modern frame construction and in cycling shoes.

Sebastian Klaus sums it up: “The stiffer the sole, the more directly the force applied is transferred to the pedal. Soft soles, such as those found in trainers or running shoes, encourage movement and twisting of the foot, which can lead to problems in the knee area in the long term.”

Beginners in particular are often reluctant to switch to specialised cycling shoes, whether because of the cost or because the system seems complicated at first. Nevertheless, there are many arguments in favour of making such a switch. Scientific research provides some interesting insights into this: a study by Fletcher et al. (2019) showed that softer soles can alter the load patterns and torques on the knee joint, which is considered a potential risk factor for overuse injuries.

What’s interesting here is that the differences in actual power output were significantly smaller than many would expect. Other studies suggest, in fact, that stiff soles distribute the pressure on the pedal more evenly. The greatest benefit therefore seems to lie not so much in additional power as in better load distribution and injury prevention.

2) Your foot should not act as a shock absorber on the bike

“Unlike when running, the foot should form a rigid structure when cycling,” explains our expert Sebastian Klaus: “The longitudinal and transverse arches, which act as shock absorbers, are counterproductive when pedalling.”

If the longitudinal and transverse arches are forced to work too hard whilst pedalling, this places greater strain on, amongst other things, the plantar fascia and the posterior muscle chain, including the calf and Achilles tendon. This is precisely why heavily cushioned shoes can be more of a disadvantage than an advantage when cycling.

This is particularly interesting for those who also use their modern running shoes whilst cycling. What ensures comfort when jogging isn’t necessarily suitable for cycling. Many of today’s running shoes feature pronounced cushioning elements, which can unnecessarily affect the movement on the pedal.

Anyone wishing to run as efficiently and dynamically as possible, whilst at the same time being gentle on their joints, is therefore often better off with shoes that prioritise stability over cushioning. Biomechanical studies confirm this link. The resulting improved power transfer can help to reduce fatigue and symptoms of overexertion.

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3) The importance of the right fit is often underestimated

According to Sebastian Klaus, another problem lies in the choice of shoe size: “Many cycling shoes are bought one or even two sizes too big. Cyclists often pay attention to the width, but lose sight of the correct length.”

The consequences should not be underestimated. A shoe that allows too much movement can compromise the stability of the entire system and increase the strain on the foot, Achilles tendon and other structures of the musculoskeletal system. According to Klaus, Achilles tendon problems are among the most common issues he observes during bike fittings.

A good cycling shoe should therefore fit almost like a second skin. The heel needs firm support, the midfoot must be securely enclosed, and there should be only minimal space left at the front of the toes. Anyone who regularly returns from a ride with numb toes, pressure points or a burning sensation in their feet should first check the fit of their shoes before suspecting other components, such as the saddle or pedals, as the cause. In addition, modern fastening systems offer the advantage that the shoe can be adjusted very precisely to different foot shapes.

4) Deposits may be advisable in certain circumstances

When it comes to insoles, Sebastian Klaus takes a clear stance: “When cycling, you should always wear an insole in your shoe. Always.” His reasoning ties in directly with the points mentioned earlier. If neither the foot nor the shoe is intended to provide cushioning, a suitable insole can stabilise the arch of the foot and reduce unwanted movements within the system. This can help reduce strain on the knees and Achilles tendon.

The scientific view is somewhat more nuanced. An analysis of the available research on insoles and wedge systems in cycling shows that custom-fitted solutions do indeed influence knee movement and can reduce certain peaks in stress. At the same time, the body of research is not yet comprehensive enough to make a blanket recommendation for all cyclists.

It can be said that anyone who cycles without any symptoms and has no known misalignments does not necessarily require a custom-made insole. However, if you regularly experience knee pain, numbness or a burning sensation in your feet, a professional assessment and treatment may well be advisable. The insoles fitted as standard in many cycling shoes usually offer only limited support and often serve more as simple padding than as a biomechanically effective element.

Transparency notice: Sebastian Klaus works as a bike fitter and also offers services relating to orthotics. His assessment is based on extensive professional experience; however, there is a commercial connection in this area. This fact should be openly disclosed at this point.