Those outside of the cycling realm often consider the sport to be one relatively free from injury (it lacks the hard hitting contact that runners experience, and is relatively easy on the joints – or so many believe). Yet for those who actually cycle, the prospect of injury is often not a matter of if, but when. Amongst the most common of all injuries are those suffered to the feet,which serve as one of two points of contact with the bike.

Blisters and rubbing

Injury overview
Blisters are identified by raised skin and watery fluid that becomes trapped underneath. Whilst painful, blisters are actually one of the body’s defence mechanisms designed to protect deeper layers of skin from injury.

Why it happens
Blisters occur as a direct result of rubbing and friction; they’ll always follow a ‘hot spot’ on the foot that may become red and sore.

How to prevent it
Blisters and rubbing are almost always brought about by poorly fitting shoes. Getting correctly fitted at a professional shop is a must for any cyclist, not only to prevent this condition, but also to avoid a number of others.

Hot-foot

Injury overview
As its name suggests hot-foot is characterised by a burning sensation on the ball of the foot and can be accompanied with swelling.

Why it happens
Hot-foot occurs on long rides, or rides undertaken on warm days. They’re most commonly experienced where the ride includes steep hills which demand prolonged foot pressure. These rides compress the nerves between the heads of the foot’s five metatarsal bones.

How to prevent it
Hot-foot can be really debilitating for the average cyclist. Properly fitted cycling shoes are a must if you want to avoid hot-foot, further essentials include proper cleat positioning; shoe soles (although the effectiveness of this is debated); the selection of the correct pedal type and proper bike fit.

Arch pain/Arch strain

Injury overview
Arch pain is defined by inflammation and burning sensations underneath the foot and across the arch.

Why it happens
Arch pain is particularly common amongst cyclists with flat feet, however a further cause can include poor footwear.

How to prevent it
Adaptive footwear and inserts can overcome this condition quickly and avoid re-occurrence.

Compressive injuries/Numbness

Injury overview
Compressive or numbing injuries are characterised by sharp, stabbing pains and areas in the feet that become numb.

Why it happens
These forms of injuries occur because of an imbalanced compression in the foot, where neural structures are squeezed.

How to prevent it
Poor fitting shoes, poor cleat positioning and incorrectly balanced pressure on the sole of the shoe are each causes that can lead to compressive injuries. As well as properly fitted shoes and correct bike set up, sufferers of this condition may also seek out proper form when it comes to foot positioning.