Bytager the publication "How to avoid hot feet in summer?"
With the temperatures you're riding in right now, many of you have what's called "burning feet." And we hear (too) often cyclists blaming their shoes. What's the cause? How can you protect yourself? How to prevent this disabling problem of feet getting hot in cycling shoes?
By Jean-François Tatard – Photos: Pxhere.com, Pixabay.com, 3bikes.fr
What's really happening? With exercise, blood circulation increases to twenty times its usual rate. To return to our recent paper on visible veins, the venous system is therefore particularly stressed. And it is precisely at the level of the lower limbs that this exceptional blood storage is located. In the case of the sensation of overheating of the feet, it is precisely at the level of the sole that we must go and check what is happening… When the temperatures exceed the acceptable limits, the feet are no longer even able to cool down. This is overheating!
A cycling pathologyWe can talk about cycling pathology to the extent that on a bike, unlike running, there is no propulsion. The foot ultimately remains fairly static on the pedals. Without going into too much anatomical detail, the blood from the veins in its functions, must return to the heart to be cleaned and then recover oxygen, and finally leave through the arteries to feed the muscles. We have often talked about it in different topics on www.3bikes.fr. It is also through this operation that VO2 is conditioned, the best indicator for measuring individual performance.
The only problem is that when cycling, the calves do not contract as much as when running, for example. This has the effect of limiting the muscle action that should have helped more.tagand the venous system and therefore to return the blood to the heart. The position of the foot fixed on the pedal limits the efficiency of the calf muscles. The cyclist's muscular system is therefore less efficient. And this means that the return is a little blocked at the foot level.
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 because of greater abdominal pressure. This actually has the effect of compressing the vena cava. This is what collects blood from both lower limbs. This therefore produces stasis which has an impact on the "venous sole". Digestive problems do not help either. And finally, more simply, do not tighten your shoes too much when it is hot. And yes " Loosen the BOA a little! » This is what can block the natural venous return mechanism.
Things to do
In order to improve venous return, you must stimulate moretagand the bottoms of the feet. Remove anything that can create compression on your feet. This is not necessarily the time to put on compression socks! I already told you above but you have to release the pressure.
When you can, as long as it's not during a race, put your foot down for a few seconds or walk a few meters.
When you can, as long as it's not during a race, put your foot on the ground for a few seconds or walk a few meters. Also, splash your feet with cold water. And as a preventative measure: go and see a podiatrist, who will establish an appropriate podiatric diagnosis. Adapted or even custom-made insoles can solve most problems of this type. Because by allowing better distribution of the supports at the bottom of the shoes, they limit the risks of venous stasis. Note that this advice is also effective for fighting the cold, if you tend to feel cold feet a little too quickly in winter.
There is below, but also above. If you have a little too often the "fire in the feet", make sure you have good shoes, not necessarily well ventilated (although that certainly helps), but in any case not too big, which would force you in this case to tighten them too much or to feel pressure points with the folds formed by the deformation of the upper to adapt to your foot. Another point to watch out for: the internal seams, more or less sensitive, and which can also create pressure points when tightening.
And if you are going on a long raid or a multi-day event, make sure you have hydrated and drained your feet well in the 10 days preceding your objective. Also make sure to ventilate your feet properly and avoid sweaty feet as much as possible.
Additional tips
Talk to your doctor or pharmacist. It is possible to get effective support. Maybe they will offer you veinotonics? But, even simpler, try sleeping with your legs raised or even doing some exercises by operating the muscles acting on venous return like a pump, and therefore in this case the calves. Shower with cold water and massage your legs with arnica oil. It is 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 fire in your feet, you will have to restart the blood flow to the heart. Because it is the blood that remains to betagner and which causes these burns. If it becomes definitively unbearable and you are in competition, in any case you will be forced to abandon, so take 15 or 20 seconds at worst, and walk a few meters with the bike in your hand. But better still, be proactive and act preventively…
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Bytager the publication "How to avoid hot feet in summer?"
Hello and thank you for these explanations but none of the solutions satisfied me.
Postural study, sports podiatrist, shoes for wide feet, and the fire in the foot is still there. It's very disabling. Whether it's cycling, route or Gravel.
I don't know how to fix the problem.
cordially