Considerations for Custom Cycling Orthotics:
Did you know that a cyclist will complete over 10,000 pedal revolutions during an hour long ride? Due to the repetitive nature of cycling, receiving a proper bicycle fit and cleat alignment from a qualified practitioner is extremely important.
While it is necessary to address bicycle fit and cleat alignment, very few fit specialists are qualified to evaluate how the foot sits within a cycling shoe. The foot/shoe interface is extremely important and can often be the cause of injury, pain and an inefficient pedal stroke.
When cycling, tremendous force is exerted through the muscles and bones of the leg, through the foot and onto the pedal. If foot and lower extremity alignment is correct, this force is exerted in a direct plane down through the pedal, and a pain-free and efficient pedal stroke ensues. If foot alignment is faulty, rotations of the foot and leg occur. These rotations place stress on joints, tendons, ligaments, and muscles as force is no longer exerted in a direct plane. In this case a painful and inefficient pedal stroke often ensues.
Rotations of the foot and leg are caused by poor biomechanics of the foot. When the foot rolls inward (pronation) the arch flattens. Excessive pressure is exerted on the inside border of the foot causing rotation of the shin, and stress at the knees. When the foot rolls outward (supination) the arch is too high. Excessive pressure is exerted on the outside border of the foot, causing decreased support of the arch. This can lead to hot spots, foot pain, knee pain, and foot fatigue.
Custom made cycling orthotics address faulty foot alignment and correct it. This allows the foot to fit securely and properly within the cycling shoe. Once the arch of the foot is maintained and supported, force is directed properly through the foot and shoe and onto the pedal. This allows for a pain-free and highly efficient pedal stroke.
Conditions Addressed with Custom Cycling orthotics:
Improper foot alignment can lead to many problems:
- • Knee pain
- • Arch and heel pain
- • Pain under the ball of the foot
- • Loss of sensation in the foot (numbness and tingling)
- • Achilles, calf or shin soreness and pain.
- • Iliotibial Band (ITB) syndrome
- • Plantar Fasciitis
- • Power asymmetries (possibly due to a leg length discrepancy or hip rotation)
- • Inefficient pedal stroke
All orthotics are NOT created equal.
Foot and knee alignment issues are sometimes addressed with wedges/shims, canting of the shoe/pedal, or non custom over the counter foot beds. These fixes are often ineffective, as they do not properly support the arch of the foot. They also take up space in shoes and can cause undo pressure and discomfort without effectively correcting the underlying problem. Practitioners often use the above methods, because they are not trained to fit and fabricate a custom cycling orthotic.
When considering a foot orthotic for cycling, it is imperative that a cycling specific orthotic is used. Forces exerted on the feet and lower extremities while cycling are vastly different than those exerted while walking and running. A cyclist should not use an orthotic made for these types of activities. A cycling specific orthotic takes into account the cycling specific forces placed on the foot while pedaling. Additionally, a cycling shoe is vastly different than a walking or running shoe. A cycling orthotic must be low in volume and have different stiffness ratios than a typical weight-bearing orthotic. Lastly, it is important that a cycling orthotic be custom fit to an individual’s foot, in order to properly maintain and support the arch, since each cyclist has a unique foot structure.
While not everyone is a candidate for a custom made cycling orthotic, those who are often find instant relief from aches and pains that have been plaguing them on the bike. Incorrect and repetitive biomechanical forces placed on the body are detrimental to a cyclist and need to be addressed. A properly made custom cycling orthotic corrects improper alignment and promotes a pain-free and efficient pedal stroke.
Sara Bresnick-Zocchi
Physical Therapist
Certified USA Cycling Coach
Professional Cyclist
