Insight Update

How to avoid ‘Cyclist’s Foot’: Nerve damage risks and remedies

An expert shares how cyclists can avoid a serious condition called ‘Cyclist’s Foot’ and how to remedy it if they get it

Cycling is a popular and beneficial form of exercise, but it comes with its own set of risks. One of the lesser known but concerning issues cyclists may face is ‘Cyclist’s Foot,’ a condition caused by nerve compression that can lead to pain, numbness, or tingling in the feet. Cyclists should understand how to prevent this condition to maintain long-term foot health, and optimise their cycling performance.

“Cyclist’s Foot is one of the hazards of frequent cycling,” said biking expert John Vinton, of Aventon Bikes . “The condition can be very uncomfortable, and even stop you cycling for quite some time – or forever. It can cause serious nerve damage and isn’t to be taken lightly. It’s avoidable, however, and can be remedied if caught early.”

Here, John shares how to avoid Cyclist’s Foot and stay on the road.

The Expert’s Top Tips for Avoiding Cyclist’s Foot

John recommends the following ways to prevent Cyclist’s Foot:

Wear cycling shoes that fit you: Cycling shoes should fit securely, but not restrict your feet or foot motion. Make sure your cycling shoes have a wide toe box to accommodate swelling and allow your toes to move around as you cycle.

Use insoles or orthotics: Use custom orthotics or insoles specifically designed for your cycling shoes. These will provide the correct support and alignment.

Use the right shoes: Everyday cyclists can use most types of training shoes; but more serious riders should use dedicated bicycle touring shoes or shoes with cleats.

Chamois cream: To reduce friction and prevent foot blisters caused by prolonged cycling, use chamois cream instead of petroleum-based products like Vaseline.

Treat existing conditions: Identify foot conditions that cycling might make worse, like plantar fasciitis or bunions. Make sure you treat them before you hit the road.

Remedies for Cyclist’s Foot

“If you’ve got Cyclist’s Foot there are ways you can alleviate it that don’t involve not cycling for several days, weeks, or longer,” says John. He suggests the following:

Circulation: Bad circulation in the lower legs can cause the numbness associated with Cyclist’s Foot. If you get this from cycling, try ending your showers with a minute of hot water directed at numb areas. “Hold your breath and gradually increase the time you can hold it for, too. This will make your cardio-respiratory and cardio-vascular systems more efficient,” says John.

Massage: Mobilise the soft tissues on the soles of your feet by gently massaging them. “Using a tennis ball or prickly ball like this can help alleviate pain, improve circulation and reduce swelling – all symptoms or causes of Cyclist’s Foot.”

Metatarsal pads: Wear these around the house after your ride if you are experiencing the symptoms of Cyclist’s Foot. “They cushion and support, and pad the metatarsal areas of the feet that take such a pounding from cycling.”

Arch support pads: Again, wear these after your cycle and when relaxing at home. “Arch support pads can provide relief for Plantar Fasciitis and the deep heel pain that are symptoms of Cyclist’s Foot.”

Stretch and strengthen: Cyclist’s Foot can be remedied by stretching and strengthening the feet and ankle areas. “You can do this by using training and physio elastics, or through yoga and Pilates etc. Find out how to do this online, or seek professional advice about how to stretch and strengthen your feet.”

John Vinton, a representative for Aventon Bikes, said: “Cycling is a highly repetitive activity. You keep doing the same things with your lower body, and therefore run the risk of developing what is, in effect, Repetitive Strain Injury. Soft tissue can become compressed, pinching nerves and numbing. The result is a loss of strength and mobility. Cyclist’s Foot isn’t something to be dismissed as collateral damage, and brushed under the carpet. It’s serious.,

“I strongly urge cyclists of all levels to consider taking up these steps to prevent Cyclist’s Foot. Prevention is always better than cure – and who wants to be forced to stop cycling by the problems it can cause to our bodies? If you feel symptoms coming on – tingling, numbness, and weakness in your feet – take the remedial action I’ve suggested immediately. If that doesn’t work, and it should if you nip the condition in the bud, seek professional medical help. The condition isn’t something you want to get the better of you. Long term impediment may be the consequence if you do.”

 

Show More

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button