Do I need Cycling Orthotics?
There is an argument that due to the way the foot functions in cycling, all cyclists can benefit from a cycling insole or orthotic, the only question being which one is best for the individual and how much support is needed.
The main role of the foot in cycling is to act as a rigid level to transfer power to the pedal. Footbeds or insoles can facilitate this by supporting the foot in the shoe, reducing the effort required from intrinsic foot and lower leg muscles to stabilise the foot.
Foot function in cycling is different to that of walking and running which is more dynamic. Controlled pronation and supination are essential movements of the foot required to adapt to different terrains and absorb shock whilst we are running or walking. However, when cycling, these foot movements in the shoe can result in inefficient power transfer from the leg into the pedal.
Hence, one of the functions of cycling orthotics is to minimise foot movement in the shoe. This is why a cycling insole needs to be highly contoured with a high level of stiffness (with minimal weight). They differ from walking insoles which tend to be high volume and too bulky to fit well in a cycling shoe, which can cause increased compression.
The other purpose of cycling orthotics is to distribute pressure over a greater area of the foot. When pedalling in a stiff shoe, the majority of pressure is going through the front of the foot, placing significant load over the metatarsals (ball of foot) and associated nerves. A cycling orthotic will distribute pressure in a more even pattern over a larger surface area, moving some pressure away from the forefoot and onto the arch, reducing areas of high peak pressure. This shift in loading pattern and sharing of load will increase foot comfort, decreasing pain, numbness and “hot spots”.
Besides decreasing foot pain by sharing the load throughout more of the foot, insoles can also help prevent injury by maintaining a more optimal foot position, reducing excessive pronation, and hence torsional forces and tissue stress further up the chain. This may be particularly relevant for those with knee pain, but can also contribute to achilles, ankle or hip issues.
Furthermore, increased foot contact area increases feedback to our proprioceptive system. The soles of our feet have one of the highest density of sensory nerve endings in the body and can give lots of feedback to our nervous system. These signals can fire muscles in our lower limb and hip that provide stability.
Most insoles that come standard in cycling shoes are made of lightweight foam material that are too low profile and pliable to be effective. They are generally made to be unobtrusive and inoffensive whilst providing a soft barrier between your foot and the stiff soles of a cycling shoe. An appropriate after market cycling orthotic can significantly increase comfort on the bike by providing support from underneath and spreading pressure throughout the foot by having some actual structure within in.
In my experience, I find that those with a high arch or flexible, pronating foot seem to benefit most from cycling orthotics. The sensation of connection with the shoe pedal interface can greatly improve the rider’s experience.
