Numb Toes While Cycling? – What Can I Do About It?
The numb feeling in the toes during or after cycling is a problem that affects many cyclists. Unpleasant tingling, burning soles, or even numb toes and pain can significantly reduce the joy of cycling. In this article, you will learn what causes numb toes while cycling and what measures you can take to address this problem.
Why Do My Toes Go Numb While Cycling?
Incorrect Shoe Choice and Pressure Points
One of the most common reasons for numb toes while cycling is wearing the wrong shoes. Shoes that are too tight or poorly fitting can put pressure on the toes, toe joints, the forefoot area, and the nerves supplying this area, which can lead to numbness in the worst case. Hard, poorly fitted soles can also contribute to this problem, while well-fitted shoes with carbon soles or well-fitted insoles usually do not cause numbness.
Incorrect Cleat Position
The cleats under the shoes must be perfectly adjusted to ensure optimal power transfer to your bike. Cleats that are positioned too far forward can, in addition to increased strain on the calf muscles, put additional pressure on the ball of the foot and the nerves, ultimately leading to numb toes. If the cleats are positioned too far back, too much force may be applied to soft tissue and muscle attachments in the arch of the foot, causing pain. Incorrect cleat positioning can also manipulate the leg axis and unnecessarily irritate the corresponding nerve in the knee or hip joint by compressing the nerve canal. Ultimately, incorrectly adjusted cleats can also impair power transfer and lead to other issues such as achilles or patellar tendonitis.
Flat pedals can also cause discomfort
Similar discomforts to incorrect cleat placement can also occur with normal pedals, so-called flat pedals, which are generally ridden by touring cyclists or cyclists with city bikes. If the surface is too small, offers too little grip or even slopes inwards or outwards too much, pain is inevitable. If you want to avoid these risks, you should take a closer look at the Ergon PT Pedals. The PT Pedals are packed with ergonomic highlights for touring cyclists. The optimized biomechanics prevent discomfort when pedaling, reduce fatigue and thus ensure long-distance comfort, even with everyday shoes.
Incorrect Saddle Position
Sometimes the cause of numb toes lies in an incorrectly adjusted saddle or saddle height. A saddle that is too high or too low can cause excessive pressure on the nerve pathways due to the resulting pelvic tilt. An incorrectly adjusted setback, i.e., the horizontal position of the saddle in relation to the bottom bracket, can cause the pelvis to tilt too far forward, leading to the same effects mentioned above, such as narrowing of nerve canals and consequently numb toes.
Circulatory Disorders
Poor circulation in the feet can also lead to numb toes. Therefore, you should always ensure that all body parts are well-circulated. Tight shoes or socks that restrict circulation are common causes of restrictions. Cold can also reduce blood flow to the toes and cause numbness.
Pro tip: Always include a moderate warm-up phase. This will dilate blood vessels and increase blood pressure. Under load, the shoe can then be tightened for better power transfer.
How Can I Prevent Numb Toes While Cycling?
Choosing the Right Shoes
The right cycling shoes alone can solve the problem. Make sure your cycling shoes fit well and are neither too tight nor too loose. Shoes with enough space in the toe area and good ventilation are ideal. Special insoles can also help distribute pressure more efficiently and improve circulation. Our shoe inserts stabilize the foot ergonomically, efficiently support the arch of the foot and foot movements and transfer the power of the legs into optimal riding performance.
Correct Cleat Positioning
The correct positioning of the cleats is crucial to avoid pressure points and misalignments of the foot and thus often also knee pain. Have the cleats adjusted by a professional or use special tools for positioning. With the https://www.ergonbike.com/en/product/?a=bikefitting, you can precisely adjust the longitudinal orientation, Q-factor, and foot angle. This way, you can enjoy maximum comfort and performance on every ride.
Adjusting the Saddle Position
Check the height and tilt of your saddle. A well-adjusted saddle can reduce pressure on the feet and thus prevent numbness and foot pain. A properly adjusted ergonomic saddle – the width should match the width of the sit bones, and both the shape of the saddle and its surface should meet ergonomic requirements – can also help minimize discomfort. Learn more about the background on our ergonomics page or go directly to the application with our Fitting Box. We also have a video on our Bike Ergonomics channel.
Regular Breaks and Foot Movements
Take regular breaks while riding to relieve the feet and promote circulation by avoiding constrictions along the blood vessels. Physical exercises such as wiggling the toes or circling the feet can help improve blood circulation.
Conclusion: What to Do About Numb Toes While Cycling?
Numb toes while cycling can be caused by various factors that can often be eliminated by choosing the right equipment and adjusting the seating position, thus improving your cycling experience. Pay attention to well-fitting shoes, correct cleat positioning, and optimal saddle and handlebar adjustment. Instructions and tips for these adjustments can be found on our ergonomics video channel, on our ergonomics page, and with the help of our Fitting Box. This way, nothing stands in the way of a pain-free and enjoyable cycling experience.