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With the temperatures you’re riding in right now, many of you are experiencing what’s called “hot feet.” And we (too) often hear cyclists blame their shoes. What’s the cause? How can you protect yourself? How can you prevent this debilitating problem of hot feet in cycling shoes?
By Jean-François Tatard – Photos: Pxhere.com, Pixabay.com, 3bikes.fr
What’s actually happening? With effort, blood circulation accelerates up to twenty times its usual rate. To refer back to our recent article on visible veins, the venous system is therefore particularly stressed. And it’s precisely in the lower limbs that this exceptional blood storage occurs. In the case of the sensation of overheating feet, it’s precisely at the sole level that you need to check what’s happening… When temperatures exceed acceptable limits, the feet can’t even cool down anymore. It’s overheating!
A Cycling PathologyWe can speak of a cycling pathology insofar as on a bike, unlike running, there is no propulsion. The foot ultimately remains quite static on the pedals. Without going into too many anatomical details, the blood in the veins, in its functions, must return to the heart to be cleaned, then collect oxygen, and finally leave through the arteries to supply the muscles. We have often discussed this in various articles on www.3bikes.fr. This functioning also conditions VO2, the best indicator for measuring individual performance.
The only problem is that on a bike, the calves don’t contract as much as when running, for example. This limits the muscular action that should have helped the venous system more and thus returned blood to the heart. The position of the foot fixed on the pedal limits the performance of the calf muscles. The cyclist’s muscular system is therefore less efficient. And this causes the return to be somewhat blocked at the foot.
Aggravating Factors
Some cyclists are more prone than others, perhaps for physiological or anatomical reasons. Overweight people, for example, seem to be more often affected. Probably due to increased abdominal pressure. This effectively compresses the vena cava. It collects blood from both lower limbs. A stasis therefore occurs, which has repercussions on the “venous sole.” Digestive problems don’t help either. And finally, more simply, don’t overtighten your shoes when it’s hot. And yes, “loosen the Boa dial a bit!” This can block the natural mechanism of venous return.
What to do?
To improve venous return, you need to stimulate the soles of your feet more. Eliminate anything that can create compression in your feet. This is not necessarily the time to wear compression socks! I already told you above, but you need to release the pressure.
When you can, provided it’s not during a race, put your foot down for a few seconds or walk a few meters.
When you can, provided it’s not during a race, put your foot down for a few seconds or walk a few meters. Also, spray your feet with cold water. And as a preventive measure: visit a podiatrist; they will establish an appropriate podiatric diagnosis. Adapted, or even custom-made, internal insoles can solve most problems of this type. By allowing for better distribution of pressure at the bottom of the shoes, they limit the risk of venous stasis. Note that this advice is also effective in combating cold, if you tend to feel cold in your feet too quickly in winter.
There’s the bottom, but also the top. If you have “hot feet” a little too often, make sure you have good shoes, not necessarily well-ventilated (although that certainly helps), but in any case, definitely not too big, which would force you to overtighten them or feel pressure points from the folds formed by the deformation of the upper to adapt to your foot. Another point to watch out for: internal seams, which can be more or less sensitive, and can also create pressure points when tightened.
And if you’re embarking on a long ride or a multi-day event, make sure you’ve properly hydrated and drained your feet for the 10 days leading up to your goal. Also, make sure to ventilate your feet properly and avoid foot perspiration as much as possible.
Additional Tips
Talk to your doctor or pharmacist. It’s possible to get effective support. Perhaps they will suggest venotonics? But, even simpler, try sleeping with your legs elevated or doing some exercises by pumping the muscles that act on venous return, in this case, the calves. Shower with cold water and massage your legs with arnica oil. It’s also possible, as many marathon runners do, to apply talcum powder to your feet.
In Conclusion
Stop blaming your shoes, fellow cyclists! They’re not to blame! If you have hot feet, you need to get the blood flowing back to your heart. Because it’s the stagnant blood that causes these burning sensations. If it becomes definitively unbearable and you’re in a competition, you’ll be forced to abandon anyway, so take 15 or 20 seconds at worst, and walk a few meters with your bike in hand. But even better, be proactive and act preventively…
=> SEE ALSO: All our Coaching articles
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