Foot Numbness

[sweitee]

Ever since I started riding more seriously, I've had issues with numbness in both feet starting from the toes that then will eventually make the whole foot numb. I've been reading through the previous posts about foot numbness and feel that I have tried most of the suggested solutions.

I've tried moving the seat up, down, fore and aft, tried metatarsal pads, several shoes, adjustable insoles, higher cadence, different saddles, different shoes, and probably some other stuff I'm forgetting.

The closest thing to a solution I've found is just running flat pedals combined with the highest arch support offered by the G8 Performance insoles because they allow me to shift my foot position when I notice my feet start to go numb (usually about 20-30 minutes of brisk pace or high zone 2).

One thing I am about to try is a road clipless setup as I have only attempted this with regular pedals, pedals with footstraps, and clipless SPD pedals thus far. Are there any other recommendations anyone might have that wouldn't break the bank before I seek out a bike fitter that specializes in foot issues?

[sweitee]

Also, I have had this issue on the 3 separate bikes I've owned since I started riding more and the indoor spin bike I use for zwift/rouvy

[Turkle]

Everyone is a little bit different. But my experience with any nerve / numbness issues is that the problem is ALWAYS in a place you didn't expect.

My foot numbness issues were caused by my lower back (!) being bent too far forward due to a saddle position that was too far rearward. It pinched some nerves in there when I was pedaling. By moving my seat forward a little bit, so my back could change position, the issue completely vanished. I was as surprised as anyone.

(This was after trying different saddles, different shoes, insoles, and cleat positions, and a host of other remedies that didn't work.)

I guess the point is that it's really tough to understand these issues and you're just going to have to use trial and error based on others' experiences until you find the actual locus of the problem.

[sweitee]

Originally Posted by Turkle

Everyone is a little bit different. But my experience with any nerve / numbness issues is that the problem is ALWAYS in a place you didn't expect.

My foot numbness issues were caused by my lower back (!) being bent too far forward due to a saddle position that was too far rearward. It pinched some nerves in there when I was pedaling. By moving my seat forward a little bit, so my back could change position, the issue completely vanished. I was as surprised as anyone.

(This was after trying different saddles, different shoes, insoles, and cleat positions, and a host of other remedies that didn't work.)

I guess the point is that it's really tough to understand these issues and you're just going to have to use trial and error based on others' experiences until you find the actual locus of the problem.

Thanks! Its not so big a problem that it stops me from riding, but every once in a while I think 'this shouldn't be the case. I shouldn't just keep dealing with this' and try something else. Hopefully I'll figure it out eventually.

[Elefantino]

I have two numb feet as the result of smoldering myeloma. What works for me are gel insoles that cut the road vibration.

[sweitee]

Originally Posted by Elefantino

What works for me are gel insoles that cut the road vibration.

Thank you for the suggestion! I don't think road vibration is causing my numbness issues because I have the same issue on stationary bikes, but you've definitely given me another possible solution to pursue.

[sweitee]

I ended up getting some Adidas "The Parley" shoes from a sale I saw on the paceline. They came in the mail today so I stopped by my LBS and picked up some of those cheap Look Keo pedals to try them out on an indoor ride.

[sweitee]

I did the ride and still had numbness issues so unsurprisingly road cleats didn't sort out the problem right away. I will mess with cleat position a bit more to try and get it to match up to the wear pattern on the bottom of my flat shoes.

[Vientomas]

I've been having similar foot numbess issues. It usually begins about 30 min into a ride.

As a prior post states, foot numbness can the the result of issues "upstream". In my case, I have isolated the issue to my lower back. Trainer time this winter has allowed me to focus on the issue and make some adjustments to sadddle position to aleviate numbness. I have also been trying some on the bike stretches (unclip and extend leg backwards while arching my back and some rotational stretches with hands off bars and sitting upright - try these at your own risk!). After the stretches, the feeling returns to my feet. Any numbness goes away almost immediately after dismounting.

I've also determined that my posture on the bike was not ideal. I tended to slump forward and place too much weight on my hands whch ceated an acute angle in my lower back. I have moved the saddle rearward, lowered it and am more cognizant of how my hips are rotated fore and aft.

I have a partially herniated disc in my lower back (L5) which I suspect has exacerbated the issue. A review of a chart of the nerves exiting the spine indiacates that the nerve exiting the L5 leads to the feet.

Numb feet is no fun. I hope you manage to resolve the issue.

[Old School]

Try moving the cleats all the way back.

What can happen is, as your ankle gets tired from trying to stay at 90 degrees, you will unconsciously clench your toes for support.

This can work upstream to numb feet. The hint was you said toes, then entire foot.

It is worth a try.

[sweitee]

Originally Posted by Old School

Try moving the cleats all the way back.

I keep the cleats as far back on the shoe as the adjustment will allow. I have tried moving them around a bit in the past and have had no success. I will say that based on the wear on my flats, I have considered some of those mid-foot cleat options and hacks.

[sweitee]

I've been messing around a bit with my fit and form while doing some indoor rides and I think that at least part of the issue stems from how vertically I hold my feet while pedaling. Its not that my saddle is too high (though I did try and lower it as well), but I think I have weak ankle flexors so I naturally avoid using them while pedaling. I think this puts a lot of extra pressure on the front of my feet causing the numbness. Gonna try to practice a more horizontal/diagonal pedal stroke.

[Old School]

Originally Posted by sweitee

I've been messing around a bit with my fit and form while doing some indoor rides and I think that at least part of the issue stems from how vertically I hold my feet while pedaling. Its not that my saddle is too high (though I did try and lower it as well), but I think I have weak ankle flexors so I naturally avoid using them while pedaling. I think this puts a lot of extra pressure on the front of my feet causing the numbness. Gonna try to practice a more horizontal/diagonal pedal stroke.

If you cut the cleat slots to go back further, you will definitely not be the first one.

https://www.roadbikerider.com/cyclin...balls-of-feet/

[sweitee]

Before I go drilling into my shoes I think I'm going to try these adapters to see if it will actually help.

[sweitee]

I have also been trying both the Look Keo and the SPD-SL pedals recently and I think I have found the SPD-SLs more comfortable, either just because the cleat itself is larger, or because the larger cleat allows it to naturally be positioned slightly further back.

Are Time Xpresso cleats even longer than SPD-SLs?