The Lost Sole

December 15, 2011

For many years I've used custom footbeds in my cycling shoes. Whether or not it increases power I cannot tell for certain, but the important thing is that it makes me more comfortable on the bike which ultimately makes it more enjoyable. One thing you'll notice with bike fitters is that they often spend more time on the foot and cleat positioning than anything else to get you tracking properly. There's no doubt that the foot is an important part of cycling. Tom Barry from Osteo Health tells us his views on the benefits of using footbeds in cycling shoes. Please bare with the shameless plugs in the photos!

The Lost Sole!!

by Tom Barry, Osteo Health

All too often we forget about the foot. The only time we ever notice them are when they fail and start to cause us pain. But there may be some simple solutions to eliminate pain – not only in the feet, but elsewhere too – and also improve your power.

Let us examine the foot closer……but not too close.

Movement within the structure of the foot can cause associated problems-pain, injuries, and inefficiencies. The impact of this can be quite profound with faulty foot mechanics often to blame for knee, hip and lower back pain. Locking the foot, within the shoe, to cause less movement has been proposed as a mechanism to reduce these injury risks.

Injuries of the foot

The most common type of foot pain for cyclists generally falls into two categories- hot spot/friction injuries and compressive injuries. Hot spots and blisters are typically created by friction – sweating, swollen feet with consistent rhythmic force being applied to them for hours on end is almost guaranteed to cause friction and pressure injuries to the soft tissues of the foot. Well fitting footwear, good quality wicking socks (that conform to the PRO requirement of a 6inch cuff which rises smoothly to the first bulge of the calf!), non-slip footbeds, appropriate cleat positioning and bike setup will almost always clear these problems up.

Compressive injuries (like numbness, sharp stabbing pain) can occur due to footwear that is ill fitting (particularly across the ball of the foot which causes compression and squeezes the delicate neural structures within the foot), small surface area on the pedal, the sole of the shoe, and again poor cleat positioning.

These foot problems are typically easy to resolve with appropriate equipment selection- footbeds with metatarsal buttons, good personal hygiene, good bike fit and well fitting shoes. Internet shoe shopping has created many problems with people compromising on fit because they cannot try different makes, models and sizes of shoes. Cycling shoes are designed for different purposes and different shaped feet. As much as we may like Brand A they may not be the right shape for our feet and can cause injury. Trying on shoes prior to purchasing is very important; it is the only way to determine if the shoe fits!

Biomechanics

Where things get really interesting with the foot are when we begin to discuss it in relation to injuries and force generation. Foot wear and cleat positioning play a major role in injury management and prevention. Most of you will be nauseated to know that from a biomechanical perspective; most cycling shoes are only as good as the footbeds that are in them. You pay $400 for a magnificent artisan crafted, kangaroo leather, BOA strapped pair of ‘White Ladies’ (as one of my friends disconcertingly calls his shoes) but the reality is that if the foot is not locked, or it moves within the shoe, they may cause injury and can create inefficiency.

Note the ‘White Ladies’ on the left.

If you remove the footbed (the dodgy liner in the bottom of the shoe that most of us ignore) and twist it in your hands, odds on (unless it is a Mavic, Bontrager or to a much lesser extent Specialized) it will probably be a flimsy low profile bit of foam/plastic/cork/cardboard. It has very little structure, support or shape to it. This can be problematic.

Standard foot bed on the left and carbon rigid custom footbed on the right.

The foot is designed to walk on, not ride a bike. When walking we have 3 stance phases of foot movement- heel strike, mid foot stance and toe off. Riding a bike most parallels mid foot stance. It is at this point in the gait cycle that the ligaments in the foot come marginally off tension and it is unstable, which assists us when walking to shock absorb and conform to the shape of the ground. In bike riding this instability is exaggerated due to it being non-weightbearing.

Note: The ‘mid-foot’ posture of the foot while cycling

There is a debate raging amongst runners currently regarding what is called ‘Natural’ or ‘barefoot’ running whereby they make use of this inherently more mobile part of the gait phase to reduce the risk of injury and increase shock attenuation. Great for running-terrible for cycling. We don’t need to shock absorb.

Cyclists need their foot to be a rigid lever – working as one with a rigid shoe to transfer every watt of power to the pedal. Any aberrant movement through the foot, ankle or knee is at best a waste of power, and at worst a real injury risk. Footbeds need to be different for cycling and walking due to the different biomechanical requirement; one needs to be rigid and the other not.

Examples of cycling specific footbeds- standard, eSole modular, Solestar custom carbon.

Everyone has a finite amount of watts they can generate. Every spot where you ‘leak watts’ is a cause of concern. You could be excessively recruiting muscles to stabilise due to the bars being too low or reaching too far, saddle too high, saddle too low, cleats too far forward making the foot more unstable and recruiting calves unnecessarily, lateral movement of the knee, or hips dropping. All these movements are unnecessary, yet they demand energy through metabolic activity. This is a demand your body must meet and it means there is less to go around for the working muscle groups which in turn results in less power. Almost all the great cyclists show very little unnecessary movement.

One answer for this can be properly fitted footbeds. The theory with the new footbeds, be they Solestars, Superfeet, eSoles or any number of other custom designed orthotics, is that they allow you to use the inherent stability of the foot. They lock up the foot, typically from the rear with pressure under the sustentaculum tali.

Because the ligaments and bones in the foot are now ‘locked in’ it requires less muscle effort from the intrinsic muscles of the foot and lower leg to stabilise the foot in the shoe. In turn this means there is less aberrant movement in the foot and ankle, and also of the foot within the shoe. Left unchecked this movement at the foot can create knee and back pain. Internal tibial torsion loads the knee (creating dreaded ITB symptoms) and internal rotation of the femur which alters the way the gluts, hip flexors, quads and hamstrings fire. The sacro iliac joints or lumbar spine then have to cope with the movement.

Right: Normal footbed- note internal tibial rotation Left: Custom footbed-no internal rotation

We objectively analyse movement when assessing and treating injuries and time and again we see poor lower limb biomechanics starting at the foot-often not as a result of the shoe but what is in it.

Studies have shown that custom orthotics in cyclists dramatically reduce the rate of injury. O’Neill et al (April 2011) in their study ‘Custom Formed Orthoses in cycling’ found “…custom foot orthoses can significantly alter subject specific parameters of cycling biomechanics including tibial internal rotation and knee position during the power phase of the pedal cycle…”. But here is the kicker “…they do not have a systematic effect on cycling biomechanics…”. In the context of the study they mean that the same footbed does not have the same effect for everyone. What works for me might not work for you.

Footbeds must be designed around your particular needs, recruitment patterns, posture, or foot structure. They must be fitted by someone understands the demands of cycling. Typically a Podiatrist, Physio or Osteopath.

Some shoe manufacturers currently have a uniform forefoot wedge in their shoe which is great for some of the population but not for all. The data indicates shoemakers should keep the shoe neutral and let professionals fit footbeds to cater for the individual’s foot. Not all of us need the wedge, just as not all of us need rear foot posting. One size doesn’t fit all.

What about power generation? Solestar claims their footbed can improve power over an 8 second sprint by 7%. That is a lot. At 800 watts that is a claimed extra 56 watts. I have a pair and I still can’t beat Albury Pro Rhys Pollock in the Tuesday night World Cup (although I suspect it may not be my carbon footbeds!).

Intuitively, it makes sense that a rigid foot in a rigid shoe will transfer power better than a ‘loose bag of bones’. It also makes sense that if the knee and ankle are tracking straighter that there will be less leaked power. I feel there is something in Solestar’s assertion but more rigorous study needs to be performed.

Nothing causes a reduction in power faster than being unable to ride due to injury. From my perspective as a health practitioner this is where there are real world benefits for the majority of cyclists-injury management, injury prevention and increased efficiency. You MAY get more power with footbeds, but it has been proven you WILL reduce your injury risk with appropriate foot mechanics.

In the spirit of full disclosure: Tom Barry runs Osteohealth in Albury which is a multidisciplinary clinic offering both Osteopathy and Physiotherapy. Tom is an avid cyclist and provides specialist bike fitting services. He is a registered Osteopath and also has a Science degree majoring in Anatomy and Physiology. He does not sell Solestar and has no financial interest in them although they did give both him and myself a pair to try (which I rate). He does sell eSoles.

tags: esoles, feet, footbeds, insoles, shoes, solestar

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jimmyk

are these pictures the wrong way around?
Left: Normal footbed- note internal tibial rotation Right: Custom footbed-no internal rotation
http://www.chromaticdramatic.com/ Chromatic Dramatic

Queue discussion of footbeds and achilles problems (I’ve got one now!!!) Will they help amigo?
Rasmussen

Just to clarify something, are you advocating custom footbeds for the sake of minimising movement through to foot or to help with tibial rotation/line of pull of the quads etc?
SLH

Jason Nichols – Inspired Orthotic Solutions. Seen by melbourne’s pros for a reason.
Matt

Any recommendations for good shoe fitters from the peanut gallery?

I’m in Sydney, but a recommendation for someone that knows what they are doing where you are might help others.
Al

Matt, according to CT and Rapha NSW doesn’t even exist! Fair enough given that Wade is based in Victoria, though. :)
Alex

To answer your question Steve Hogg is a bit of a mad scientist about these things. He is in Roseberry. I must warn you, however, that his methods get weirder by the year. He has always sorted my issues out.
Alex

Footbeds will stabilise the foot and somewhat improve knee tracking. Wedges between the sole and cleat are the very best thing for proper patella tracking.
Alex

Footbeds will stabilise the foot and somewhat improve knee tracking. Wedges between the sole and cleat are the very best thing for proper patella tracking.
http://www.osteohealth.net.au Tom Barry – Osteohealth

Yes.
These two are linked. If the internal structure of the foot moves it will cause tibial rotation as you load it-thereby creating altered knee mechanics/quad functioning etc. The theory is, and I subscribe to it, that if you can lock the foot you limit the amount of movement in the ankle and knee. The knee is a hinge joint and doesn’t like rotational or lateral forces- just flexion and extension. If you have slight movements repeated thousands of times (like in cycling) you can generate overuse injuries like ITB issues, achilles tendinopathies, etc.
http://www.osteohealth.net.au Tom Barry – Osteohealth

Yes.
These two are linked. If the internal structure of the foot moves it will cause tibial rotation as you load it-thereby creating altered knee mechanics/quad functioning etc. The theory is, and I subscribe to it, that if you can lock the foot you limit the amount of movement in the ankle and knee. The knee is a hinge joint and doesn’t like rotational or lateral forces- just flexion and extension. If you have slight movements repeated thousands of times (like in cycling) you can generate overuse injuries like ITB issues, achilles tendinopathies, etc.
Alex

They look to be the wrong way round to me, for sure.
Alex

They look to be the wrong way round to me, for sure.
http://www.osteohealth.net.au Tom Barry – Osteohealth

I actually disagree Alex. Wedges between the shoe and cleat just ’tilt’ the shoe. If your foot is unstable it will continue to create unnecessary movement which has to be controlled somewhere. With custom footbeds you can control forefoot (which is all wedges do)and rear foot movement making wedging effectively redundant. And, yes, the labelling on the photos is definitely around the wrong way!
Tricky Dicky

For Sydney, try Blair Martin (the Body Mechanic). His whole practice seems to be dedicated to cyclists and triathletes and the set-up will be less weird than what you will get from Steve Hogg (accurately described below). I suspect that footbeds might be the next part of the process for me and my old man’s joints.
Chadwick

Oddly enough ive had my shoes/cleat position fitted, but my right foot the big toe goes numb after 3-4 odd hours, and the right side of the right shoe presses against my small toe like you wouldn’t believe.
I think i might be in need of a refit or new shoes. :(
http://www.osteohealth.net.au Tom Barry – Osteohealth

Definitely around the wrong way-sorry guys.
Echidna_sg

So what about heat moulded shoes, such as the Vaypors in the title shot?? – if I properly mould the actual SHOE to my foot, does this negate (or reduce) the need for a custom orthotic insert such as those advocated above? I would think there might be a need for wedges for correct cleat position, however surely the moulding process should do a good job in locking the foot up inside the shoe?
jules

probably stating the obvious here, but i have managed achilles problems by moving the cleats way backwards and upping cadence.
Alex

What about both (this is what I use)?
http://twitter.com/DrMitchA Mitchell J Anderson

Jason Nichols is the most experienced, lateral thinking and talented biomechanist I have ever dealt with. Can’t recommend him highly enough.
http://twitter.com/DrMitchA Mitchell J Anderson

Jason Nichols is the most experienced, lateral thinking and talented biomechanist I have ever dealt with. Can’t recommend him highly enough.
http://twitter.com/DrMitchA Mitchell J Anderson

Jason Nichols is the most experienced, lateral thinking and talented biomechanist I have ever dealt with. Can’t recommend him highly enough.
http://www.chromaticdramatic.com/ Chromatic Dramatic

Already done…

The problem for me, is when I jump out of the saddle, and when I don’t stretch the achilles for a week or so….
http://www.chromaticdramatic.com/ Chromatic Dramatic

Already done…

The problem for me, is when I jump out of the saddle, and when I don’t stretch the achilles for a week or so….
http://www.chromaticdramatic.com/ Chromatic Dramatic

Already done…

The problem for me, is when I jump out of the saddle, and when I don’t stretch the achilles for a week or so….
http://twitter.com/SammyEdwards SammyEdwards

Damn straight!
Todd!

He’s a nice bloke, has great taste in cars and arguably one the best collection of shoes in Australia too… ;-)
jules

i find that regular stretching – ideally after every ride – is necessary to keep my achilles in check. it doesn’t seem to require long stretching sessions. although my physio told me any stretch held for less than 3 minutes is a waste of time, i find that even 30 second stretches are beneficial. like you, if i don’t bother, it will become aggravated soon enough.
http://www.osteohealth.net.au Tom Barry – Osteohealth

Heat moldables are interesting – they are better, very unforgiving, but better. The inside surface of the sole is not malleable enough to actually create the shape required to genuinely alter the intrinsic mechanics of the foot. Check the pictures of the solestar and see how prominently the rear foot surface of the footbed kicks up-this is what causes the rear foot to lock and subsequently the rest of the foot. You can’t do that with a heat moldable shoe. And if you need forefoot support or a rotation along the long axis of the foot it is impossible to do. There is just not the adjustability in the shoe to create the very specific mechanical changes for people who have high needs. For everyone else, if their foot shape can tolerate it, they are very good.
Anonymous

I have a pair of Bont Vaypors and the heat moulding only tweaks the final fit with regards to comfort, not foot support. I have the e-Soles for support.
http://www.cyclingTipsBlog.com cyclingTips

I just corrected it.
http://www.cyclingTipsBlog.com cyclingTips

There seems to be a couple schools of thought on this one. I’ve had 2 separate bike fitters (but I think their training stemmed from similar places) who have used foot wedges. However, Oliver from Solestar (who has lots of experience and fits many pros) and others I’ve spoken with believe that wedges shouldn’t be used as it creates an unnecessary gap between the foot and pedal and can be fixed in other ways.
http://www.cyclingTipsBlog.com cyclingTips

Ha! I wish I had better connections into NSW. It seems to be such a segmented cycling community there and it’s tough to figure out. I just visited Sydney a couple months back and I’m getting there…
Alex

That’s been my suspicion, but I only use one thin wedge on each side plus some eSoles. I’m keen to do some more experimenting with my MTB relying on just the insole. Of course, stability exercises like single-leg squats are hugely beneficial, too.

Wade, might I also use this opportunity to put my hand up for the the Rapha New Zealand Alps ride if/when it happens!
factor_j

Um.. you might want to check that again.
Alex

You’ve hit the nail on the head, Wade. Any questions hit me on alexroseinnes at gmail dot com I’ve got a lot of ideas
http://www.cyclingTipsBlog.com cyclingTips

Fantastic Alex. Expect an email from me. Thanks!
Steven

Tom, I will disagree with some of what you have said and make an early disclosure that I am the CEO of Bont Cycling. Firstly, you have thrown all shoe manufacturers in the same bucket without (I will assume) proper testing and education on their actual product. To put the same brush across all shoes is unfair and incorrect especially when some of the brands have a totally unique structural design. As a shoe manufacturer I would never claim my product is for everyone, but if I made my living out of orthotics I would also not claim that any shoe is only as good as the innersole in it. It assumes that a large number of people in the world designing shoes structurally have no idea about what they are doing. I cannot argue for other brands, but from Bont’s side will say that we make a very unique shoes. For starters, I do not know many brands that build in lateral forefoot support into cycling shoes like Bont, nor do I know many cycling shoe companies that build in medial longitudinal arch support or make a true anatomical heel cup and forefoot shape. Don’t let me forget the we build in required torsional flex to allow healthy movement, but take out flex completely that reduces power. By the way, our shaping also allows riders to stop trying to grip with toes inside their shoes, an action we all know increases tention in your calfs.
In terms of the so called Varus wedges (an angles wedge underneath ball of foot) some are pushing so hard, considering the amount of bones and joints in the foot, realistically speaking they are a waste of time and serve little purpose apart from additional expenses to the buyer. If the foot was a single bone, sure they would do the trick, but considering its not, they have little purpose.Personally, I am a huge advocate of proper orthotics, I use them myself, but disappointed to hear someone in the profession voicing opinions like “most cycling shoes are only as good as the footbeds in them”. I will throw up another option to consider, how good is the most suitable orthotic to an individual without a structural base that the orthotic can anchor against to properly do it’s intended purpose.
Abdu

Keep posting pics of your shoes CT, but I still haven’t warmed to them.

They’re no more White Princesses than Simone Warne is one.

I’m hoping Santa brings me the yellow Mavic Zxelliums, stuff the insoles I’d take any amount of pain to have those babies…
http://www.osteohealth.net.au Tom Barry Osteohealth

If they are working for you that is great- I am not a big advocate for wedging, much prefer footbeds as you are using the structure of the foot to create change. eSoles are a good product but they have limitations (hence their lower price point), fully custom orthotics should be much better and allow you to remove the wedges. You touched on something very important which could be the topic for a whole new blog which is the exercise rehab component. Muscle strength and control is of paramount importance with the pedalling action and almost everyone should be doing some form of stabilisation program off the bike.
Derek

Four of us chipped in and flew Blair to Melbourne to fit all of us on a saturday two years ago. Sounds over the top but at the time it was excellent value. He was very cooperative fitting in with the early flights, we provided a garage and a trainer and he brought his own tools…..and shims for cleats.
He’s a phsyio and recognised all our football injuries after a thorough ‘stretch test’ and we each recieved a comprehensive report of our body failings with suggested exercises to improve/strengthen those areas. He then took those injuries/failings into consideration and made some recommendations during the fit.
Blair comes very highly recommended by the four of us – and we’re in Melbourne!!
Timo

Can anyone weigh in on how the pedal shape or width can effect your shoe/foot/leg? Pedal manufacturers like Look love to sell you “wide platform for better power” pedals at an exorbitant fee. But how do they effect the foot and/or leg tracking? Better, worse or irrelevant?
http://www.osteohealth.net.au Tom Barry Osteohealth

Hi Steven – great to get your input. Within a space constrained blog post it is impossible to individually review each shoe model and manufacturer-nor was it the point of this post. Without question all shoes are not created equal (as I referred to in my reply just below) and in terms of customisation some are clearly better than others. The purpose of this article was to get people to think a little deeper into their selection of footwear, footbeds and the implication this has for their lower limb mechanics. Most of what you have said has reinforced our basic premise that foot mechanics-be it created by footbeds or shoes- has implications for injury prevention/management and potentially performance. I am always after more info from manufacturers so if you have any tech info would love to get my hands on it.
Steven

Thanks Tom and I am happy to provide both tech info as well as a shoe for you to look at to verify what we maintain in terms of our structural design. As I dont really want to be putting my email address into public blog, will just put some images here for you. Wade has my email address and can provide as would love to chat. The included is just one of a series of images we have which we are putting out into public soon and would love to discuss. As you can see we look at pronation and supination as an effect which will start at the forefoot. Our other images also cover the continued effect of this through the medial longitudinal arch. Considering the anatomical make up of a human foot, support is required at numerous areas to ensure support. Look forward to hearing from you.
Echidna_sg

I hope you don’t weigh much – have seen numerous pairs snap behind the cleat on both 85kg+ riders and powerful sprinters…
Abdu

No one’s ever used the words “powerful sprinter” in reference to me…

Flog, poseur maybe.
http://www.embracingchanges.com/ Intuition

Time is like a liquid in a bulb and
events are like floating objects in this liquid. This creates difficulty in
correlating things – whether the events seen during the session have been lived
by the person or they are yet to be approached!
Info

Timo, every rider needs to be assessed case by case. Some riders require a wider stance, some narrower. Brand aside I would say Speedplay offer the greater range of adjustability, outside of adding axle extensions for additional width.
Steven

I have used both early Look models, Speedplay and now back to Look Blade. Originally I went away from Look when they first came out with the Keo and started riding Speedplay’s which I rode for what seemed like an eternity (way too many years), but always felt like I was riding on a lollie pop. I had the pleasure of trying a pair of Look Blades when they first came out and have not looked back. Sure, the Speedplay is easier to get in and out of, but for me personally the larger platform and stability it provides is great.
With all of that in mind, to me its a personal decision just like seats and shoes.
http://www.osteohealth.net.au Tom Barry Osteohealth

I agree with both posts below. In terms of adjustability Speedplays are the king. Different axle lengths (without requiring washers or extension nuts), extender plates to position them further back, amazing amounts of float, low stack height. They are a fitters dream. Personally- I don’t like the feel of them and use Keo’s but they are very well designed and incredibly flexible so that you can tailor them to the individual.
Tim

Post of the year.
So, what are the recommended footbeds and shoes?
Speccy S Works? Sidi? Bonts? Mavics? Northwaves. Garneaus?
Tim

I shall suss this out in northern NSW for you – Lismore, Byron, Ballina, Alstonville, etc. I wish there was someone near the Wardell pie shop. Or Bayleaf in Byron. A Naylor-robot-copy, myo and osteo.
Tim

Mad scientists are often the best. Shiatsu Dave as my grandfather calls him, Parkville Shiatsu, is apparently THE MAN with injuries. Old Irish Witchdoctor.

I also heard about a guy in Dublin. From an irishman at KPMG in Melb (hi JohnF), weird, but, it worked.
Tim

MORE DATA. What Would Google Do. More data = more transparent = more trust = better for consumer and ultimately you. Drives innovation too.

HT to Jeff Jarvis for WWGD.
Tim

Would like to see some comments on foot (forefoot, foot pad) numbness after hours of climbing. I rock Swiftwick socks (another consideration) – they’re the best – and Speccy S Works BOAS and get numb forefoots (not coz I am pedalling too hard, ha!). Same for my Sidis.
Richie

Good post… I know Steve Hogg in Sydney was mentioned above and his blog has helped me get my feet sorted out. Here’s a good one: http://www.stevehoggbikefitting.com/blog/2011/02/foot-correction-part-1-arch-support/
Jear

+1 for jason, he fitted me for Orthotics 15 years ago and I’ve been seeing him ever since through various sport incarnations from hockey to rowing now to riding. Which reminds me I have to go see him again to clear up a discrepancy in my foot position (I had a fit from Peter at CylingEdge – which was great but now my toes point “out” whilst my track coach recommends toes in. So i’m running my old shoes with old cleat position on my track bike as the new shoes with new cleat position foul against the rear stays.
Notso Swift

When I saw the pic my first thought was this would be a review of Bont Vapour’s! (Which I happen to be getting for Christmas)
SO it moulds and is comfortable but maybe it “sets” in the wrong position biometrically? Is that how I interpreted the comments?
http://www.osteohealth.net.au Tom Barry-Osteohealth

Absolutely not. The purpose of the article was stimulate thought on foot mechanics and positioning within the shoe. As you can see from Steven’s post above, Bont spend a lot of time and effort creating a shoe to address lots of these issues. Depending on how you function (or don’t!) a footbed MAY be necessary. Comfort is a very good place to start, as is customisation. This will diminish lots of the hot foot/blister/neuralgia types of pain immediately.
Anonymous

I have spd’s on all my bikes and my shoes are stiff enough so that I can’t feel the pedals. Steven in an earlier comment reckons his Speedplays felt like lollipops. Unless this effect was purely psychological, because they do look a bit lollipop-like, his shoes must be too floppy. I’ve been on a trial ride with stiff shoes and Shimano road pedals, and while they felt a bit different I didn’t prefer them, and of course they’re more fiddly to get into and you can’t walk in the shoes.

The only foot problem I’ve had is hotspot, which was fixed by inserting a Specialized insert with a metatarsal button into my Shimano shoes.

If I knew of a quantitative experiment which established that fully rigid shoes increased efficiency I’d adopt them, but I don’t. Anybody?
http://twitter.com/raoul_luescher Raoul Luescher

Great topic here, as someone who makes custom cycling footwear in Melbourne, I could talk about this stuff all day. This is obviously a complex topic where generalisations may lead to problems and individuals need to find what works for them. I think it is great that people are thinking and discussing this as it is the primary contact point for cycling. I do agree and disagree with some of the points raised by Tom and have a few points to make, not in any particular order.

1. The torsional stiffness of an insole will not have a significant affect on the global stiffness of the shoe assembly torsional stiffness IF the shoe sole is sufficiently stiff.
2.Reducing the stack height, that is actual foot to pedal spindle centre axis height, has a significant effect on reducing the rocking torque which can cause problems for some people. As does pedal platform stability
3. A shoe that is good for someone else may not be the best for you.
4. The forces on the foot when cycling are very low when compared to sports such as running and often much lower than walking.
5. A fitted footbed will compensate for individual differences between a persons foot and the production shoe’s last shape, however it can increase stack height.
6. The ideal shoe sole has the correct shape and stiffness to not require a corrective footbed.
7. The stack height on most production shoes is often a bit high due to manufacturing compromises.

It has been my experience that the majority of people have no real problems with standard shoes because the shoe companies do research to provide a good fit for most people, so they can sell more shoes. It is important to try on shoes for fit when buying, instead of buying a shoe purely on brand, colour etc as last shapes do differ.
People with small problems can be fitted with corrective footbeds and others require a custom shoe to get a comfortable ride.
http://twitter.com/raoul_luescher Raoul Luescher

Great topic here, as someone who makes custom cycling footwear in Melbourne, I could talk about this stuff all day. This is obviously a complex topic where generalisations may lead to problems and individuals need to find what works for them. I think it is great that people are thinking and discussing this as it is the primary contact point for cycling. I do agree and disagree with some of the points raised by Tom and have a few points to make, not in any particular order.

1. The torsional stiffness of an insole will not have a significant affect on the global stiffness of the shoe assembly torsional stiffness IF the shoe sole is sufficiently stiff.
2.Reducing the stack height, that is actual foot to pedal spindle centre axis height, has a significant effect on reducing the rocking torque which can cause problems for some people. As does pedal platform stability
3. A shoe that is good for someone else may not be the best for you.
4. The forces on the foot when cycling are very low when compared to sports such as running and often much lower than walking.
5. A fitted footbed will compensate for individual differences between a persons foot and the production shoe’s last shape, however it can increase stack height.
6. The ideal shoe sole has the correct shape and stiffness to not require a corrective footbed.
7. The stack height on most production shoes is often a bit high due to manufacturing compromises.

It has been my experience that the majority of people have no real problems with standard shoes because the shoe companies do research to provide a good fit for most people, so they can sell more shoes. It is important to try on shoes for fit when buying, instead of buying a shoe purely on brand, colour etc as last shapes do differ.
People with small problems can be fitted with corrective footbeds and others require a custom shoe to get a comfortable ride.
Diamond

Great stuff Tom. It appears cycling has a fair way to go when compared to other sports such a running and snow skiing where this discussion and technology is twenty plus years old. Great to get the discussion and more informed riders out there. The trick with all of this is to see the right person to get stuff sorted. Too many of us are using internet searches to answer our quetsions. Unfortunatley for those who want data, then you have to wait. As no two feet are the same, the old gold standard in research is tricky. More of it, well done Tom!
Notso Swift

THanks Tom, yes that is sort of what I meant with Maybe
I don’t have any specif problems, but my current Sidi’s are too flexible for my liking (also getting old) but with my old Time CX Pro’s which were SUPER stiff (great for sprints) but I would get numbness creeping in after an hour or so from the restriction of blood flow around the joint for the little toe.
Pretty sure TIME is made by DMT
Quite possible that a food bed would have assisted that. I should investigate as they are in good nick and Fluro yellow is back since Mavic had Burghardt sitting on the front of the peloton for hours at the Tour!!
Simon – Footpro, Melbourne.

Great topic and something I feel very passionate about. My business Footpro, is Melbourne based but my family connection with Albury has resulted in Tom and I discussing this topic in person.

You’ve only got to try a pair of custom made cycling insoles to understand the additional comfort and noticeable performance. Those of you lucky enough to have power meters can be assured extra watts for what will feel like no addition energy exertion.

Diamond has hit the nail on the head with the comment regarding alpine skiing and the importance of foot alignment thanks to custom made ski boot footbeds. Downhill alpine skiing and cycling have one thing in common and that’s the fact that you go all day with virtually no dynamic foot functionality. The foot while cycling and skiing is restricted to a static weight-bearing position and does not utilize any gait related movements as you experience while walking and running. For this reason it is also important that when you have a pair of insoles made that they are cycle specific and not just the same as the ones you wear in your day to day shoes.

Our core business at Footpro is based around all the above concepts and the importance of the foot biomechanics in all the sports mentioned.

In the name of happy feet!
Anonymous

thanks for this.

Its all very well to bag buying shoes/products off the internet, but I have found that a lot of times even when I shop instore, I end up with shoes that are ill fitting, or end up hurting my feet once i’ve had a chance to wear them properly.

Thanks for the heads up on a few melbourne specialists to visit/talk to though!
Anonymous

thanks for this.

Its all very well to bag buying shoes/products off the internet, but I have found that a lot of times even when I shop instore, I end up with shoes that are ill fitting, or end up hurting my feet once i’ve had a chance to wear them properly.

Thanks for the heads up on a few melbourne specialists to visit/talk to though!
George B.

gday all.
I have been using eSole Supportive (recommended by Steve Hogg blog) since Feb 2011 and I agree with above comments re foot-bed benefits. The eSoles have improved my average speed by ~3-4% quite consistently after only about 2-3 rides and are more comfortable than standard Shimano shoe insoles. Highly recommended.

I just can’t decide which of the two eSole metatarsal buttons to use – the low or the high one. Any recommendations of how to decide on one?
thanks!
Anonymous

The irony of quite a few posts in the comments is awesome :) People asking for fit advice on an article explaining the importance of getting fit by a professional :D
Anonymous

The irony of quite a few posts in the comments is awesome :) People asking for fit advice on an article explaining the importance of getting fit by a professional :D