Ball of foot uncomfortable day after ride - cleat position?

[Mr]

Hi all, this is my first post.

I've been riding a carbon road bike since April this year, and have built up from short 30km rides up to 220km per week. On the weekday mornings I get about 50kms in, and on the weekend usually at least an 80km ride with another shorter one. A few years back I used to ride a mountain bike on decent length road rides (90kms).

I've recently (in the last 3-4 weeks) got better at charging up hills, and I ride in the big cog, out of the saddle and really using the pull for power.

But Thursday last week I noticed a bit of discomfort in the ball of my right foot. I had ridden 50kms that morning, and 50kms the morning prior. I played soccer on it on the Thursday night, it was a bit tender afterwards and a touch ginger on Friday - but by Saturday it was fine and I did a decent speed for 80kms, and on Sunday I did another 40kms mostly uphill.

I did another 50kms yesterday (was pretty fast) and the same discomfort is back this morning - and so I didn't ride today to give it a break. In all the sports I've done this pain/discomfort is a new one.

I'm wondering if it could be linked to my cleat position. Any suggestions?

[Addictr3]

How tall are you? and how long are your crank arms? Do you ride toe down?

[Mr]

I'm 184cm and the crank is Shimano 105 5700L = 172.5mm

I try to ride with my heals down but it is hard to be consistent, and my pedals are more generally neutral. When I ride uphill my pedal moves from neutral (flat) - and I pull up lifting my heal, rather than push down. I favour my right leg and that is the foot in discomfort.

I had it x-rayed on the weekend, no stress fracture.

[PawPaw]

Could be many things related to the following:
- sesamoid bone
- bursa
- nerve
- tendon
- periosteum
- osteophyte
- systemic - calcium pyrophosphate deposition diseases

- too rapid an increase in riding intensity
- too rapid a change in riding style (in vs out of saddle)
- worn cleats
- worn orthotics
etc

[Addictr3]

I'm 184cm and the crank is Shimano 105 5700L = 172.5mm

I try to ride with my heals down but it is hard to be consistent, and my pedals are more generally neutral. When I ride uphill my pedal moves from neutral (flat) - and I pull up lifting my heal, rather than push down. I favour my right leg and that is the foot in discomfort.

I had it x-rayed on the weekend, no stress fracture.

OK I would try ever so slightly moving the cleat just behind the ball of your foot, may take a few times to get right, I know for me, my left foot cleat is a little bit behind and my right foot I like to have just on the ball of my foot,

Also how is your right calf, do you stretch a lot? if you right calf is quite tight, this could also cause your foot to not align correctly thus pushing your hips out. not to over complicate things but I would start with moving the cleat a touch back, ride and adjust etc.

[Mr]

I'm 184cm and the crank is Shimano 105 5700L = 172.5mm

I try to ride with my heals down but it is hard to be consistent, and my pedals are more generally neutral. When I ride uphill my pedal moves from neutral (flat) - and I pull up lifting my heal, rather than push down. I favour my right leg and that is the foot in discomfort.

I had it x-rayed on the weekend, no stress fracture.

OK I would try ever so slightly moving the cleat just behind the ball of your foot, may take a few times to get right, I know for me, my left foot cleat is a little bit behind and my right foot I like to have just on the ball of my foot,

Also how is your right calf, do you stretch a lot? if you right calf is quite tight, this could also cause your foot to not align correctly thus pushing your hips out. not to over complicate things but I would start with moving the cleat a touch back, ride and adjust etc.

Thanks for the idea and also to PawPaw for responsing.

Apologies - I realise that I typed heal instead of heel. Must have been something on my mind.

Got back on the bike this morning for 45kms, not strenuous. Feels good so far.