Feet: Tips against pain - ergonomics expert Dr Achim Schmidt in a TOUR interview

TOUR road cycling shoes often squeeze the foot relatively tightly. Does this mean that pain is inevitable?

Schmidt Basically, human feet are made for walking. They are used to cushioning contact with the ground and accelerating like a spring. The foot is not used to being subjected to constant pressure in a tight racing shoe. In runners, the pressure is considerably higher, but it is distributed over the entire sole of the foot. For cyclists, the concentration on the ball of the foot is a problem. Even if the metatarsophalangeal joint is briefly relieved during the traction phase of the pedal stroke, there is still a certain amount of pressure due to the strain on the top of the foot.

Are more comfortable shoes the best way to avoid pain?

Shoe comfort is one of the most important aspects. But it's also about the right attitude - in your head. Most amateur cyclists look for a shoe that is as race-like as possible with the stiffest possible sole, just like the professionals have, because they think they can ride faster this way. They are then stuck in performance cycling shoes like a geisha getting her feet strangled. But when inline skating, no amateur athlete puts on a speed skating shoe either. They need much more cushioning and comfort!

What should you consider when buying shoes in terms of cut and fit?

When you buy road bike shoes for the first time or change the model, you should definitely try them on. Simply tightening the shoes properly and leaving them on for about ten minutes will help you to recognise whether the fit, hardness and lacing are right. As foot volume changes throughout the day, you should not try on shoes in the evening or shortly after getting up in the morning.

And what helps with individual problems and pain that only occur after several hours of travelling?

The first step is to be aware of this. Too many cyclists accept pain. 'It's just part of the job, you can see it in the pros', many tell themselves. But if every contact point causes pain, you can no longer ride fast, let alone have fun. There are many possible solutions and they can always be combined: new shoes, dynamic bike fitting, insoles, changing the cleat position or switching to a new pedal system with more freedom of movement. The important thing is not to force the body into movement patterns, but to allow asymmetries and compensate for them with different cleat settings, one-sided insoles or wheel chocks.

Should you also strengthen your foot muscles?

Exercises to strengthen the foot muscles can help to prevent pain. If you minimise the natural movement of your feet, problems such as numbness are inevitable. This happens with road cycling shoes per se, more or less depending on the shape and lacing. Skin, subcutaneous fatty tissue and nerves are put under too much strain and the blood vessels are permanently compressed. Even simple activation exercises can counteract this. Even the occasional ride with loose lacing on a tour is relaxing.

Are customised foot orthoses the ultimate pain reliever?

Customised insoles are necessary if you cannot get to grips with the problems any other way. However, anyone who struggles with inflammation for months will not feel any immediate improvement, even with perfectly fitting insoles. The tissue at the pressure points needs time to recover.

Does the choice of socks play a role? What do you think of models that promise cushioning or improved blood circulation?

Personally, I feel very comfortable in my cycling shoes with thicker socks that are padded on the sole and back. The principle is as simple as it is obvious: the padding is compressed in tight areas of the shoe and fills the space in other areas. But here too, the road bike industry is not very open to new ideas, with manufacturers focussing on very thin models. As a result, road bike socks cannot compensate for pressure points, unlike cross-country socks, for example. My tip: Buy a shoe that you can fit into with comfortable socks. This can help to make even stiff top models more comfortable!

Tips for typical road bike foot problems

1. Pressure under the bale

• Smaller gears/higher cadence
• Shoes with softer or harder soles
• More cushioning through (softer) inserts
• thicker socks that provide better cushioning

1. Numbness

• Readjust the saddle/saddle height to reduce the pressure
• Pedal system with more freedom of movement
• wider-cut shoes that do not pinch the nerves on the sole and instep
• Change cleat position
• Shorten toenails

1. Burning sole of the foot

• Shoes with a more stable/harder sole so that the sole of the foot flexes less
• Stability through inlays

1. Heel pain

• Smaller gears/higher cadence
• Change cleat position
• More cushioning in the shoe, especially on the sole, for example with insoles
• Dress warmly enough to prevent inflammation of the Achilles tendon/heel bone

Exercises against foot pain

Foot rocker

1. How?

The feet are parallel and hip-width apart, knees and hips are only slightly bent. Alternate between standing on your toes and heels in a flowing movement. If you have good balance, you can support the swing with your arms. 25-30 rolling movements, 2-3 passes.

1. Why?

The foot rocker strengthens the front shin muscles and calves. The exercise also improves the mobility of the foot muscles, which are not used much when cycling, and the flexibility of the Achilles tendon.

Sole loosener

1. How?

Slowly roll the foot over a small fascia roller or tennis ball with gentle pressure. The more weight there is on the foot, the more intense it is. Stay a little longer at painful points and carefully increase the pressure. Perforated rollers or golf balls are only recommended for advanced users.

1. Why?

The pressure helps to loosen the plantar fascia, the largest tendon plate in the foot, which is often the cause of burning foot pain.