QUICK FIXES FOR NUMB FEET AND TOES

Understanding the causes of numb feet and toes will help you prevent the problem over the long term.

- Molly Hurford

But if it happens while you ride, you probably need a quick solution.

ON THE BIKE

First, leading bike-fit expert Scott Holz suggests trying to loosen your shoes, especially if it’s hot. “This will both release compression and help circulation,” he says. Getting off the bike and simply massaging the feet will also help, as will a squirt of cold water on a hot day. 

If you need to do these two things frequently, “then something isn’t right with your foot-bike interface, as this degree of discomfort is not normal.”

OFF THE BIKE

Holz has three key tips for preventing your feet and toes from going numb.

1. MAKE SURE YOUR SHOES FIT

The stiff soles of cycling shoes are great for power transfer, but that means your toes aren’t doing much work while you’re pedalling. Don’t assume that means your shoes should be snug, though. 

Your toes need extra wiggle room to account for swelling. “If you have pressure points just trying the shoes on, they seldom get better on the bike. Most cycling shoes are made of materials that are not meant to stretch much; so they should be comfortable from day one, or they’re probably the wrong shoe,” says Holz.