QUESTION: Every summer, my feet feel like they’re on fire during long rides. I’ve tried different socks and even poured water over my shoes, but nothing seems to help. Are there any effective ways to keep my feet cool during hot-weather cycling? —Sarah M.
RBR’S STAN PURDUM REPLIES: Although you identify the issue as a summer problem, it’s possible that it’s not directly related to the temperature, but rather to distance. For many of us, summer is the season when we put in the most miles and go for the longest routes. You say the hot-feet phenomenon occurs during long rides, so it may be that your feet are complaining about the amount of time they are clipped into the pedals or required to push on them.
One way to test this is to take more frequent breaks and see if that makes a difference. You might even try riding on flat pedals, which give your feet more freedom to find their own position and to change stance often.
If it is truly a temperature-caused problem, however, you might try switching to sandals made for cycling, which allow more air flow around your feet. Here is one model that some riders recommend.
There are foot issues that cause burning or pain in high-use circumstances. Continued pressure on the nerves between the metatarsals and metatarsal heads can cause “hot foot.” Insoles made for metatarsal relief might help your problem — as long as they don’t overcrowd your feet inside your shoes.
But don’t overlook the possibility that your shoes themselves are the problem. I once bought a new pair of cycling shoes from one of the standard suppliers of bicycle accessories that caused my feet to ache after a few miles on the bike. I looked online to see if anyone else reported a similar problem with that particular model but found nothing. So I tried adding insoles; they made the shoes uncomfortably tight and didn’t relieve the pain.
I noticed that the shoes had slightly more flex than cycling shoes usually do, so I cut some insoles of my own out of sheet metal. They were thin enough not to crowd my feet and did reduce the flex, but they didn’t prevent the ache. Finally, I purchased a different pair of cycling shoes, similar to my old ones that hadn’t caused any foot pain, and the problem went away.
Before you pitch your current shoes, however, experiment with loosening them partway through the ride. Our feet often swell with activity, so that may be contributing to the burning sensation.
Stan Purdum has ridden several long-distance bike trips, including an across-America ride recounted in his book Roll Around Heaven All Day, and a trek on U.S. 62, from Niagara Falls, New York, to El Paso, Texas, the subject of his book Playing in Traffic. Stan, a freelance writer and editor, lives in Ohio. See more at www.StanPurdum.com.
I have put up with the recommended Shimano sandals for going on 3 seasons. On the one hand, due to serious foot structural problems, they’re the only ones I “trust” for rides over 20 miles. On the other hand, the sandals have two problems. First, the flat footbed (shown in the revies as a “positive”) is bad for me. I need a food bed with a good high arch (+3 for many commercial products). Second, they have an open heel. SO, it will not hold a foot bed! I bought a “cheap” footbed and used Shoe Goo to hold it in place (permanently, it seems). After two seasons, I found I needed even more arch for my knees. That meant gluing in an additional arch support. The sandals themselves are very well made! However, they could be greatly improved by closing the heel and providing an easily removed foot bed to make it easier to adjust things.
I did a quick internet search for cycling sandals with a closed heel, and I didn’t find any. Maybe room there for some entrepreneur to design a pair.
I’ve had issues with burning feet while riding for many years and finally found what works for me. I wear Exustar cycling sandals which are very comfortable and adjustable. In addition, I also started wearing a good pair of compression socks with them. No more hot feet. A friend I ride with mentioned that the compression socks work for him with his hot feet and it worked for me. Give it a try.
I have a pair of shoes I bought last fall. They are very comfy, and while they didn’t seem too vented, I didn’t really think about it until the weather got hot. They literally were causing my feet to burn on the side facing the sun. It was so bad I had to squirt water from my bottle onto that side of my foot!
I have since ordered a new pair of shoes what have a lot of mesh on the uppers and multiple vents on the sole. My feet are much happier, and I will use this older pair as winter shoes!!!
I’ve researched this topic for years and it is a mystery. Non cyclists experience the same thing and the medical community doesn’t have an answer. Cycling brings out the condition, and heat exacerbates it. Finding the best shoe / pedal combo is about all you can do. I have a 30 mile foot. Right about that distance the fire starts. After that, occasional breaks allow me to go farther.
Coach Fred used to advocate moving the pedal cleats all the way to the rear on your cycling shoes to relieve hot foot. I am pretty sure this advice is somewhere in the RRR archives.
That’s right Steve – Coach Fred and RAAM superstar Lon Haldeman say moving cleats back helps with hot foot. Here’s one of Coach Fred’s articles on hot foot solutions:
https://www.roadbikerider.com/how-to-deal-with-hot-foot-tips/
Thanks!
Jim
Another thing to try: thin merino socks, light color, ankle length. I’ve used polyester socks for years until noticing hot feet while walking (in black shoes). Merino socks have turned out to be much cooler.
I also avoid black cycling shoes too.
I also used to suffer from hot spots. When I switched socks from synthetic materials to wool the hot spots disappeared. An additional benefit is that my feet do not freeze when wet and in cold temps. Neither do they overheat even in 100F temps.
I’d had hot foot issues for years. In 1993, I bought a bike (that I’m still using) that had PowerGrips attached. Those solved the problem since I’m using the XL POWER GRIPS STRAP SET, which provides enough room for me to place my foot so that the mid-point of the foot instead of the arch is over the axle of the pedal. I’ve ridden long distances comfortably ever since. The PowerGrip website is: https://www.powergrips.com/