Our feet are perfect tools for walking: with their 26 bones, the many small muscles and their robust connective tissue on the sole, they cushion the impact of every step and push off the ground immediately afterwards. Like a spring. However, this great flexibility is not required when cycling. On the pedals, the feet have to withstand constant pressure. Their flexibility hinders them more than it helps. "Even feet with strong muscles suffer from the static load over long distances," says Bad Tölz sports scientist Matthias Laar.
People in modern societies lose the basic resilience of their feet because they are rarely used in everyday life (sedentary activities) or used incorrectly (in tight or high-heeled shoes). The good news: "It is precisely these weak feet that cause significantly fewer problems when cycling than when running," emphasises orthopaedist and sports physician Dr Maximilian Meichsner. Moreover, the typical foot complaints when cycling are no cause for serious concern, says the doctor: "In the long term, they have no detrimental consequences for your health."
Many cyclists complain of a specific tingling sensation or pain between their toes. "This is caused by compression of the plantar nerves between the heads of the metatarsal bones," explains Matthias Laar. The solution sounds simple: a shoe whose width fits the foot. Narrow shoes compress the bony longitudinal rays of the arch of the foot, which in turn press the heads of the metatarsal bones together. As a result, the space for the nerves running between them becomes tight. The search for a wider shoe pays off: If the forefoot has room, the tingling disappears of its own accord.
Especially on long distances, the arch of the foot literally buckles under the unaccustomed pressure of the pedal. When the small ball muscles and toe flexors tire, the transverse arch collapses and the forefoot becomes flat. "This puts a lot of pressure on the metatarsal heads when pedalling, which are not equipped for this load," says Matthias Laar. Cyclists can prevent pain by wearing a footbed or insoles with a pad. This is what orthopaedic technicians call bale-shaped bulges in the area of the midfoot that support the transverse arch from below and thus prevent it from sinking in. "Another way to support the transverse arch is with tape bandages," advises the sports scientist. Every cyclist can apply the bandage themselves, read the description on the following page.
Cyclists with Achilles tendon problems are familiar with morning pain the day after a tour. "A sensible footbed or insoles can help here," emphasises Dr Meichsner. They support the foot and prevent the "windscreen wiper effect". Doctors refer to this when the archilles tendon rubs against the heel bone with every turn. Tip: Special insoles for cyclists build up less height in the shoe than conventional models. Good advice is offered by orthopaedic shoemakers who specialise in cycling. It is best to bring your cycling shoe with you to have the insoles fitted!
Clipless pedal riders with Achilles tendon or metatarsal problems should move their cleats back a little, advises Matthias Laar. Cyclists who prefer classic pedals should choose shoes with a stiff sole that redirects the pressure of the pedal over a large area of the entire foot. It's good if the pedal has a large, non-slip surface. Flat mountain bike pedals with a wide contact surface are well suited for classic bike tours, e.g. the Shimano PD-MX80 with tiny pins that prevent slipping.
As a general rule, healthy feet start in everyday life and not on the bike. "Wrapped up in shoes, a large part of our differentiated foot and calf muscles remain completely unused," warns Matthias Laar. The best way to keep your feet healthy is to walk barefoot on uneven ground.
Try it out: No two steps are the same, the unevenness forces the feet to make compensatory movements and promotes the interaction of muscles and pressure sensors, which are located thousands of times on the soles of the feet. So: stop, dismount, take off your shoes and socks and feel the ground beneath your feet. Perhaps this experience will be the best part of your next tour.
The full-length article from issue 2/2014 is available as a free PDF download.
