EDUCATION:

CYCLING SHOE FITTING GUIDE

Three key features to any shoe fit:

  • Width.

    Characterised by the distance between the ball of the big toe joint and the ball of the little toe joint. Seems obvious and straight-forward but it's one of the most common reasons for foot pain in cycling.

    Women typically have a narrow heel and a wider forefoot. However, there are few women's specific cycling shoes on the market. Men on the other hand have typically more options to achieve the right fit but few brands cater well for narrower feet.

    If the shoe’s too narrow (more than 0.5cm of the foot overhanging either side of the sole), the shoe will compress the forefoot and may lead to classic "hot foot" among other issues. Too wide and your foot will slop around and your foot will likely sink in its worst position and ultimately end up crushed against the lateral side of the shoe.

    For reference when using a Brannock Device, until a B width is considered narrow, until a D width is considered standard (medium), until a 2E width is considered wide and 4E and beyond is extra wide.

  • Depth.

    Characterised by the height (volume) of the shoe between the base of the forefoot and the dorsal height (vamp) of the shoe.

    Regardless of the cycling shoe's retention system (laces, Boa or Velcro for example), all should fit with at least thumb width of space in the vamp of the shoe when it's done up comfortably. Any less than a thumb width and the shoe will likely become problematic once the fabric settles and stretches. Any wrinkling or buckling of the material at the top of the forefoot region is a sign that the shoe has too much depth.

    On the other hand, if a shoe is too shallow, it will increase the pressure on the forefoot (in general) but also likely irritate the toes, especially when its hot and when foot swelling occurs.

    It's also important to consider whether you intend to put any internal wedging into the shoes as this will particularly affect the tension over the top of the foot.

  • Last.

    Curved, semi-curved or straight. Imagine a line that's created when bisecting the toe box and the heel and then drawing a line that also goes through the middle of the cleat holes.

    This is not randomised. Each cycling brand carefully creates a last that they believe best represents the type of feet they want to cater for along with applying the biomechanical principles that they want to apply to the foot.

    Think of it as the skeleton of the shoe. If the skeleton is big and bulky, it will only fit a big and bulky foot type and vice versa.

    This is arguably the most important of the three components. However, it's equally as arguable that it's the least known of or thought about in the fitting process.

    Look down at your feet and look at the bottom of each shoe. You'll start to notice a difference.

Brannock.
Get Measured.

Cycling shoes need to fit like a second skin. The closer that shoe represents your own foot type, the greater it delivers on what it intends. Make it count.

Top Tier Cycling Shoe Last Reference

Rapha Pro Team

Northwave Extreme Pro 3

Giro Imperial

Bont Vaypor SL

Shimano S-Phyre RC9

Quoc M3 Air

Specialized Torch

Trek RSL

Sidi Shot 25

DMT KRO

Giant Surge Pro

Lake 403

Nimbl Exceed Ultimate Glide

Lake 333

Garneau Course Air

Fizik Infinito R1

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Typical Foot-Related Cycling Complaints

General

  • Any unnecessary sideways movement of the knee, outside of the sagittal plane, decreases downward force and reaction time. This can lead to repetitive overuse injuries or sub-maximal power output. Examples of this can be lateral and medial joint line knee pain, ITB issues and lower back pain.

  • Excessive saddle movement, that can often lead to saddle sores, can occur as a result of the foot reaching for the pedal on the downstroke.

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  • Not all bodies are made the same and no feet are too unique to work with.

    Regardless of the shape of the foot, the orthotics are designed to contact the whole foot thereby distributing the weight evenly across the entire foot to relieve pressure points and allow the rider to have an even and comfortable ride.

    Neurological issues such as celebral palsy can significantly affect a riders stability and control on the bike. Creating a stable platform can be a game-changer for these riders.

  • Inflammatory joint diseases such as rheumatoid arthritis, psoriatic arthritis, lupus, gout and ankylosing spondylitis as well as degenerative joint disease (ie: ankle osteoarthritis) can have an enormous impact on the individual's ability not just to perform, but to participate in cycling in general.

    Orthopaedic cycling insoles can be created to match and optimise any foot type. Not every client goal is to have a performance-orientated insole. If this is what the client requires and they are pain-free to cycle freely, it's a totally valid treatment plan.

Forefoot

  • Inflammation of the digital nerves that results in a knife-like stabbing sensation typically between the 3rd & 4th digits on the upper surface of the forefoot.

  • Typical presentations vary from pin-point, pebble-like discomfort under a single joint, to more global discomfort on under the balls of the 2nd, 3rd & 4th joints or pain encompassing the entire plantar forefoot pad from the biggest to the smallest toe.

  • Pain &/or numbness under the pulp of the big toe making it difficult to apply pressure when pedalling.

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  • The balls of the 4th & 5th joints are crushed into the lateral edge of the shoe resulting in pain d/or numbness underneath or on the side of the foot.

  • Tiredness, cramping & pain on the region of the lesser toes. Toes often feel like they are clawing or grabbing the ground for stability.

    Can result in skin irritation along the dorsal surface of the digits as they rub against the toe box of the shoe or pain at the tip/apex of the little toes where they contact the ground. Can occur on one or all of the little toes.

  • Localised, pin-point pain underneath and just behind the base of the big toe joint. Tender to touch but worse when flexing the foot during the propulsive phase of walking.

    Difficult to apply pressure comfortably when cycling. Can become numb and inflamed after prolonged periods in the saddle.

  • Hallux Abducto Valgus (big toe bunion) or Tailor's Bunions (on the little toe) are bony displacements that occur most commonly as a result of the joint's genetic inability to withstand weight-bearing pressure.

    The protruding region and toes often become irritated in tight footwear and the joint can ache in longstanding cases where its surface has become worn down and arthritic.

Midfoot

  • Pain can vary from sharp to dull. Usually occurs along the top surface of the foot at the highest point of the arch.

    Pain is often worse during the push-off phase of walking but also when applying pressure during the downstroke when cycling.

  • Pain occurring around the lateral border of the foot, often just behind the prominent bump that makes up the long bone to the 5th toe.

    Pain is often worse during the push-off phase of walking but also when applying pressure during the downstroke when cycling.

  • Typically presents at the muscle's attachment to the heel, at the base of the big toe or at the highest point of the arch. Often worse to begin, relieves with activity & worse again after a period of rest.

    Pain isn't often caused by cycling since the forefoot doesn't flex within shoe. However, many people carry the pain over from everyday life into cycling and the muscle frequently fatigues when pushed.

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Rearfoot

  • Pain and weakness on the inside of the ankle. Pain can start from the inside of the foot at the highest point of the arch, continue behind the inside ankle bone and upwards along the inside shaft of the long bone of the lower leg.

    Often results in increased fatigue, weakening and localised tenderness.

  • Pain and often thickening at the Achilles Tendon.

    Often results in increased fatigue, weakening and localised tenderness.

  • A tenderness or bruising at the front edge of the heel bone at the site of the muscle attachment.

    Pain is rarely caused by cycling. However, many people carry the pain over from everyday life into cycling & the muscle frequently fatigues when pushed.

  • Haglunds Deformity

“Mik.Fit’s insoles have been a game changer for me. Not only have they helped fix an old knee issue, the support and stiffness really noticeably improve power transfer. I’m not sure I will ever ride without them again!”

Ben Healy

EF Education-Easypost Pro Cycling / 2023 Irish National Road / TT Champion

  • Bethany Shriever.

  • Neilson Powless.

  • Magnus Cort Nielson.

  • Tom Pidcock.

  • Kasper Asgreen.

  • Pelayo Sanchez.

  • Josh Charlton.

  • Ben Healy.

  • Alison Jackson.

  • Jay Vine.

  • Michal Kwiatkowski.

  • Kristen Faulkner.

  • Richard Carapaz.

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