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Numb toes while cycling

The foot muscles tire and the arch of the foot sinks. Nerve tracts are pinched and numbness occurs in the toes. The force on the pedal is reduced. The SQlab insoles support the arch of the foot for better power transmission and relieve the overstressed nerves.

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Foot muscle fatigue as a cause

Numbness and tingling toes when cycling

However, numbness in the toes when cycling can be triggered by a variety of factors. The cause can be in the spine, the sit bones, the knee or the foot and toe joint.

When foot muscle fatigue is the cause

When riding a bike, the foot is not subjected to the same forces as when walking. The pedaling motion tires the foot and causes it to lose its natural arch, resulting in additional compression in the area of the metatarsophalangeal joints. Nerve branches and blood vessels are constricted and the toes begin to tingle or go numb.

The SQlab insoles support the arch of the foot in the forefoot with a pad that lifts the transverse arch and slightly spreads the toes. This support counteracts muscle fatigue and enables regular blood flow to the toes.

Based on the foot type determination and thus according to the different foot types and the special requirements when cycling, we have developed insoles in three different shapes that support the respective weak points of the foot.

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Cleat adjustment as cause

Numb toes while cycling

The correct position of the cleats depends on the individual foot skeleton. For an optimal power transmission, they should be mounted on the shoe in such a way that the pedal axle, when clicked in (see figure), runs between the big toe joint and the small toe joint.

When the wrong cleat setting is the cause

Cleats too far forward = numb toes

If the cleat tends to be mounted further forward, the leverage of the foot increases and with it the proportion of force from the calf muscles. At the same time, however, the calf muscles tire more quickly, the Achilles tendon is subject to greater strain and there is more pressure on the vessels in the toe area, which can lead to numb toes.

Cleats too far back = burning and painful soles

If the cleat tends to be positioned further back on the shoe, the calf muscles are less strained. However, the pedals can press into sensitive soft tissue and the attachments of the short foot muscles, which in turn can lead to burning pain.

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Cleat adjustment

Lateral position of the cleats

Lateral cleat position depends on your natural foot angle. If you have small, parallel feet, mount the cleat a bit farther out so the foot sits farther inboard and the Q-factor narrows. With larger shoes or a natural V-stance, move the cleat inward so the foot sits farther out and the heel clears crank and chainstay. If a pronounced V-stance and shoe sizes above 44 exceed the cleat’s adjustment range, SQlab recommends pedals with a longer axle.