How cycling impacts on the foot... Cycling requires the entire lower body to function as a harmonious unit and bring sufficient force down on the bicycle pedal to move forward. This tremendous force begins in the hip joint and thigh muscles, and passes through the ball of the foot to the pedal. As long as the bones, muscles, and joints of the lower extremity are properly aligned with each other, there is an efficient and pain-free excursion of the pedal. Deviations from this alignment may eventually cause foot, ankle, lower leg, knee, thigh or hip pain.

So, as we leave the winter behind us and the weather warms up, cyclists have one thing on their mind... Get out there! Summer is very much upon us and with it comes countless events from Time Trials to Sportive. If you plan to participate, it’s time to get you and your feet in ready! Preparing and treating your feet right from the off, ensures that you will have happy, healthy and race ready feet come race day. So, whether you’re preparing for your very first sportive or you’re a seasoned pro, your feet and lower limbs are always susceptible to injury. Therefore, it’s mightily important to bear in mind these helpful hints and tips to keep your feet happy and healthy.

Training- It is important to have a good training plan. Whatever race you are trying to complete, make sure that you allow yourself enough time to gradually get yourself prepared. If you trying to do too much too fast this can be a recipe for injury. Overuse injuries, including Shin Splints, Achilles tendonitis and Knee Pain are injuries are commonly seen within the cycling population. This type of can be due to increasing the amount of your activity too quickly. Also, remember to warm up and cool down correctly.

• Don’t Ignore Pain– Pain is an important signal that something may be wrong. If at any point during your training you encounter pain, it is important to visit your local specialist. Continuing to train on an injury, may worsen it and lead to injuries that will keep you sidelined.

• Invest in the Right Pair of Shoes- The critical step to help assure a pain-free race day is to make sure you have a shoe that’s personal to you and your foot-type.

• Ensure your bike fits... It is highly recommended that you see a bike fitting specialist to make sure that your bike fits to your body geometry, including the all-important saddle. A bike fit will generally take around 1.5 to 3 hours depending on the level of fitting service you desire and the complexity of individual cases. It will be money well spent!

• Have you considered insoles? You can benefit from insoles to put in the shoe to add support, cushioning and most importantly comfort. Insoles can be used for a variety of reasons. However, if you have an instability in the foot this can then have knock on effects high up the chain, insoles can help with body alignment. This helps to provide a more balanced and efficient pedal stroke. Sidas insoles are widely available from many experienced bike fitters. So, if you are serious about cycling having an evaluation by a bike fitter can save your feet and body from a world of pain as well as prevent possible damage.