Hot spots on feet

[sogood]

And it was a huge change, total different feel and worked different muscles on today's ride more quads than calves complaining at the end.

That's a good sign!

[Dave R32]

http://www.pezcyclingnews.com/default.asp?pg=fullstory&id=4249

Worth a read.

My wife suffered from hot foot and we fixed it by changing shoes, which unfortunately sounds like it wont work for you as you wear different shoes. However it still may be worthwhile to visit a foot specialist and see if shoe inserts that help with the metatarsal nerves.

I hope you get it sorted.

Cheers
Dave.

[Comedian]

I'm booked into the podiatrist for tomorrow afternoon. Will report back.

[BruceGray]

A couple of additional considerations:
- if your seat has been higher, it's possible the more flexed trunk position was irritating your lumbar and sacral nerve roots, which can mimick or exacerbate metatarsalgia.
- you might benefit from varus wedges and a metatarsal spreader/button. Some manufacturers are including a range of insoles with these integrated i.e Specialized Body Geometry video review here.

http://cycling-review.com/clothing/bicycle-shoes/specialized-cycling-shoes/

[Comedian]

Went to the podiatrist and he has suggested that my high arch is putting additional load on the balls of my feet which is causing the burning. He's suggested the little support things to put more load on the rest of my feet.

I'm strapped up now with some felt to try and emulate this and we'll see if it helps on the ride tomorrow.

[Funkymonk]

For those with burning issues , have a read of these and watch the little videos .... solved my issues with my feet

http://www.specialized.com/us/en/bc/SBC ... spid=57994

http://www.specialized.com/us/en/bc/SBC ... emId=11504

http://www.specialized.com/us/en/bc/SBC ... spid=57242

[jules21]

on both of my rides at the AAC 200km, i've gotten hot foot on the final climb up Mt Buffalo. it feels like my feet are on fire.

i can offer a tip - wiggle your toes - this provided me with temporary relief.

[BruceGray]

For those with burning issues , have a read of these and watch the little videos .... solved my issues with my feet

I've been recommending varus wedges for cyclists for years in physio clinic. in addition to a roomy forefoot compartment.
Over that time, none of the 20 odd bike shops I contacted supplied and fitted varus wedges.

We have improvised by cutting up old credit cards (or similar styled membership cards) to build up between the cleat and shoe sole on the inner side. The cards are around 3/4mm deep, and most wedges were 3-4.5mm high. We'd araldite several cards together, drill cleat screw holes through it, then cut to size. If you are going to do it yourself, ensure your screws are long enough. If 4.5mm doesn't feel high enough, give it a month to adapt. I wouldn't recommend layering credit cards any higher.

For additional height, we used custom cut and tapered EVA inside the shoe under the ball of the foot.

Metatarsal spreaders/domes/buttons can be constructed from EVA (glued layers if one is not thick enough), then cutting, rasping and sanding to a best fit. Generally you'd place behind the pain (closer to heel), so load was taken off the inflammed tissue and onto the spreader. This is a common physio solution for morton's neuroma, one type of metatarsalgia.

You can also move the cleat back so more of the forefoot applies force to the pedal. The saddle will probably need lowering slightly if you do.

Strengthening drills for the ankle and foot are worthwhile too. i.e.
One legged half squat off bench. lower other foot behind you, arms out to side and forwards for balance +/- dumbells. go down super slow as far as able or 90 degrees, then isometric pause until burn, then up for 5 second recovery. This will help strengthen the muscles that stabilize the midfoot and arches (tibialis posterior, peroneals, and toe flexors). hang supporting foot's heel over edge as a progression.

[nickobec]

After a week not riding, it appears my other sport, rock climbing is part of the problem.

I have been climbing 2 to 3 hours in tight shoes, regularly putting pressure on a small section of my forefoot, probably compressing those nerves.

The feet survive the climbing, but next day they scream in pain, much the same as if I was riding hard.

So this week no climbing, and I will put in a couple of hard rides to see how my feet hold up.

[Baalzamon]

For those with burning issues , have a read of these and watch the little videos .... solved my issues with my feet

http://www.specialized.com/us/en/bc/SBC ... spid=57994

http://www.specialized.com/us/en/bc/SBC ... emId=11504

http://www.specialized.com/us/en/bc/SBC ... spid=57242

I went and got myself some of those, will see how they go. At least I can take them back if they don't fix my hot spot

[Comedian]

Well I did 85 and 45 k on the weekend with the orthodics and I was fine afterwards. I've got a 90 next weekend (very hilly) so I'll report back but early indications are they have fixed my feet on fire problem.

[grantw]

I had a shocker during a long ride on the weekend and was in agony with burning pain in my left foot. Got myself into the podiatrist yesterday and in my case the pain is all about nerve compression on the base of the foot. He has recommended adding a tarsal spreader to my orthotic, which as I understand it is a little bump slightly behind the pressure point which will open out the foot and give the nerves a bit more breathing space.

In the meantime he has recommend regular heat treatment to reduce the inflammation so my heat bag is getting a workout.

[drac]

I sympathize with those that get hot spots.
It's very annoying.

I have the same problem on long rides on a hot day (such as AAC 200km). Had a numb foot for a month the first time I did it.
This year 130km with new shoes. Pushing up Tawonga gap on the way back one foot became so painful I almost had to stop. Aching every time I rode for a few weeks afterwards. Rest helped.
Changes back to my old shoes which helped - more room on the toe box and softer innersole.

Hope to try some slightly wider shoes to see if this helps. Not cheap though...but will be worth it if it solves the problem.

A far as I understand it - caused by nerve compression in the metatarsal region from continual pressure and increased foot swelling during the hot weather. Sounds like climbing shoes would likely cause/exacerbate the same problem - tightly fitted shoes and compresson over the ball of the foot.

[grantw]

Picked up the new orthotics yesterday and went out for a quick 30k with them. My foot felt much better. Will ramp up the ks over the weekend and see how it goes.

cheers

grant

[nickobec]

Quick update:

Lets see 42km ride Friday no problem, Saturday 10km ride to rock climbing, hard 2.5 hour session, never took my shoes off, 10km ride back. Sunday took my poseur bike out, had not ridden it for six weeks, had to drop the seat height by 3cm to match my regular road bike. Rode 170km, at 125km point, my right foot had minor hotspot, but compared to how the rest of my body felt after 80km into the wind,the feet where in pretty good shape.. Break for coffee fixed it, last 40km no issues. Monday only 4km to and from station in flats, today 45km commute no problems,

So it looks like dropping the seat solved the my problem, after taking a break from riding and climbing.

[bosvit]

Good to hear Nick

Hotspots take all the fun out of riding IMO

[Comedian]

Well I had the feet on fire possibly worse than ever on the 170k ride on the weekend. This is despite the orthotics. The problem doesn't show up until about 80-90k and didn't get too bad until probably 120k+.

The next thing to work on is tighter socks (workmate suggestion), cleat position, possibly a bike fit. I've got to fix this as on Sunday I had the legs to carry on but I couldn't push on the pedals.

What's more, it's hard to test options due to the fact that it's at least a 3-4 hour ride to see if it's fixed or not.

[Mustang]

Well I had the feet on fire possibly worse than ever on the 170k ride on the weekend. This is despite the orthotics. The problem doesn't show up until about 80-90k and didn't get too bad until probably 120k+. .

80 to 90 is where i get it bad, the few times I,ve done this length.I used to get it mildly at around 50, the purchase of "Feetures" socks helped.

[grantw]

Well I had the feet on fire possibly worse than ever on the 170k ride on the weekend. This is despite the orthotics. The problem doesn't show up until about 80-90k and didn't get too bad until probably 120k+.

The next thing to work on is tighter socks (workmate suggestion), cleat position, possibly a bike fit. I've got to fix this as on Sunday I had the legs to carry on but I couldn't push on the pedals.

What's more, it's hard to test options due to the fact that it's at least a 3-4 hour ride to see if it's fixed or not.

That was exactly my experience with onset of pain around 80km and the orthotic didn't make it any better.

I eventually switched over to road shoes and cleats (I was using spds) and got some Sidi Lasers and look Keo pedals just before the Oppy. This seems to have been a miracle cure, at least on the bike

I went for a 90 minute walk with the Dog on Sunday and found my left foot was heating up, might be time for new joggers...

What's the idea behind tighter socks?

cheers

grant

[Comedian]

Well I had the feet on fire possibly worse than ever on the 170k ride on the weekend. This is despite the orthotics. The problem doesn't show up until about 80-90k and didn't get too bad until probably 120k+.

The next thing to work on is tighter socks (workmate suggestion), cleat position, possibly a bike fit. I've got to fix this as on Sunday I had the legs to carry on but I couldn't push on the pedals.

What's more, it's hard to test options due to the fact that it's at least a 3-4 hour ride to see if it's fixed or not.

That was exactly my experience with onset of pain around 80km and the orthotic didn't make it any better.

I eventually switched over to road shoes and cleats (I was using spds) and got some Sidi Lasers and look Keo pedals just before the Oppy. This seems to have been a miracle cure, at least on the bike

I went for a 90 minute walk with the Dog on Sunday and found my left foot was heating up, might be time for new joggers...

What's the idea behind tighter socks?

cheers

grant

It has happened for me with two different pairs of shoes. The idea with the tighter socks is that it prevents friction between the foot and the shoe. Ie foot movement in the shoe causes the problem, and with the tight socks the friction is then between the sock and the shoe. Worth a try.

[grantw]

Yes, certainly worth a try. I've noticed that it could be worse with some socks than others, but was thinking maybe that it was a heat related issue. The less susceptible socks are a bit tighter.

[Mustang]

I have new carbon shoes, they came with fancy inserts that have a silicone area under the ball of the foot. The right foot heats up after 30 min. Also they had included an ordinary perforated thin paper type insert , these are great. I 'am thinking of taking the leather punch to the silicone area & perforating them.

[Comedian]

Ok.. well I did just a smidge under 140k today and my feet were far far better. Only a tiny amount of pain. Changes were to move the shoes out a smidge on the cleats, and TOIGHT socks

I would love for someone else who is suffering this problem to try the super tight sock theory. I've got another long one in a couple of weeks so will repeat to test.

[easty]

This is a great topic...and it seems many people have this problem.

Have generated a short list of solutions listed in this forum, and will start playing around with each or combinations of each.

Will try the tight socks first and let you know!

Thanks guys!