Burning feet? Stop hot spots like this

Long hours in the saddle can lead to a burning sensation on the balls of your feet, but there are ways to prevent it.

Shoe size
Like every aspect of your cycling set-up, foot comfort should be taken seriously. If your shoe is ill-fitting, it can place extra pressure on your metatarsals (the long bones in your feet) and cause hot spots. Test a few shoes before you buy. Ensure the width is right – snug but not pinching. Length-wise, your toes should be only a couple of millimetres from the end of the shoe to keep your foot in place.

If your shoe fits well but you still get that burning sensation, you might need extra support, depending on how arched your feet are. This will help keep your foot stable in the shoe and distribute pressure more evenly. Specialized offers three footbeds for people with flat feet, standard or high arches; as does Giro. Bont is the master of heat-mouldable inners

Cleat position
If hot spots still occur even with the correct shoe size and inserts, it could be that your cleats are in the wrong position. Moving them back a couple of millimetres should help relieve the pressure on your forefoot. If this doesn’t work, try moving the cleat forward so it’s just slightly ahead of the ball of your foot, which again should ease the load and change the pressure point.

  • Franzi Beck

    My problem is the foot pain. Beeing on my feet the whole day. So I had serious trouble with excessive burning feet. I tried many different insoles, even powders and also vinegar. But in the end special zederna inserts made from cedarwood were the best remedy. They worked against my foot disorders.