hot foot

[Bill]

Group,

Any advice for hot foot? Had the problem last year during a century that I solved with an arch supporting insert, or so I thought. Back again this year. I replaced the insert to no avail. Comes on around the 50-70 mile mark. Plenty of room in my shoes. Using Ultegra 6700 pedals which are fairly wide but wondering if I should go wider.

Thanks

[eoGEAR | Distance Biker]

Get the stiffest sole you can find including carbon fiber if necessary.
~ RWS

Group,

Any advice for hot foot?  Had the problem last year during a century that I solved with an arch supporting insert, or so I thought.  Back again this year.  I replaced the insert to no avail.  Comes on  around the 50-70 mile mark.  Plenty of room in my shoes.  Using Ultegra 6700 pedals which are fairly wide but wondering if I should go wider.

Thanks

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[Jeff Sammons]

Move your cleats forward or backwards a couple millimeters. I read the somewhere, tried it, and it solved my issues. Sent from Yahoo! Mail for Windows 8 From: Bill <gu11...@gmail.com> Sent: ‎Sun, ‎Jun‎ ‎16‎, ‎2013 at ‎6‎:‎44 To: <ran...@googlegroups.com> Subject: [Randon] hot foot

Group, Any advice for hot foot? Had the problem last year during a century that I solved with an arch supporting insert, or so I thought. Back again this year. I replaced the insert to no avail. Comes on around the 50-70 mile mark. Plenty of room in my shoes. Using Ultegra 6700 pedals which are fairly wide but wondering if I should go wider. Thanks

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[Jeff Dilcher]

After trying the other suggestions, try putting Bag Balm on your foot.  It seems to help a hotspot I would normally get otherwise.

[William D. Volk]

Keen Arroyo II Cycling Sandals.... did the trick for me, even with orthopedic inserts did not.

William D. Volk

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[Hank Greenblatt]

Move the cleat as far back on the shoe as it'll go.
Hank Greenblatt.

Sent from my iPhone

[Daniel Ridings]

I have the same problem. This works for me:

http://www.google.se/imgres?imgurl=http://www.beautybynet.com/shop/29624/art24/h0153/12210153-origpic-b4d069.jpg&imgrefurl=http://www.beautybynet.com/manikyr-pedikyr/scholl-fotter/pediment-avlastar-trampdynan.html&h=600&w=600&sz=32&tbnid=iEJnEWtKMha3DM:&tbnh=80&tbnw=80&zoom=1&usg=__Ao666Mo8yF8ssNp6_yX1y-utNR8=&docid=ANsWszoOTcZgoM&sa=X&ei=k4S-Ua3KEqml4ATi54DwDw&ved=0CGcQ9QEwBA&dur=2258

It's a little pillow that sits under the forward part of the foot, behind the toes.

Couldn't find anything in English, but Scholls is international. The product is: Pediment

You can find similar things for women who have problems with high heels (too much weight in the wrong place).

Might help to move the cleats (didn't help me), carbon soles were the worst. I use Sidi Genius Mega (extra wide) shoes. They have a pretty stiff sole, but the Shimano shoes I had, with carbon fiber soles, hurt a lot.

Hope it helps.

[Bill Gobie]

On Jun 16, 2013 8:44 PM, "Daniel Ridings" <dlri...@gmail.com> wrote:
>
> I have the same problem. This works for me:
>
> http://www.google.se/imgres?imgurl=http://www.beautybynet.com/shop/29624/art24/h0153/12210153-origpic-b4d069.jpg&imgrefurl=http://www.beautybynet.com/manikyr-pedikyr/scholl-fotter/pediment-avlastar-trampdynan.html&h=600&w=600&sz=32&tbnid=iEJnEWtKMha3DM:&tbnh=80&tbnw=80&zoom=1&usg=__Ao666Mo8yF8ssNp6_yX1y-utNR8=&docid=ANsWszoOTcZgoM&sa=X&ei=k4S-Ua3KEqml4ATi54DwDw&ved=0CGcQ9QEwBA&dur=2258
>
> It's a little pillow that sits under the forward part of the foot, behind the toes.
>

I've only got 2g wireless service so I can't load that page. I'm pretty sure you mean metatarsal pads or bumps. They should nestle just behind the metatarsals, to lift and separate the metatarsals. They should be slightly uncomfortable at first. A custom footbed builder or bootfitter should have them and be able to help you install them.

Bill

[Daniel Ridings]

Yes, at first they were uncomfortable, but that went over quickly. I've done two 400k brevets since I started using them and they really help. The 300k before that, I had to stop and cry after 100k.

Like others have mentioned, I do take off my shoes at controls. I did that before I started using these too, but they are the only thing that has really helped. From what I gather, with age, we pound out the body's own protective cushioning and it never regenerates. When I get the time, I'll have some custom soles made for my shoes, but in the meantime, this works.

Best,

Daniel

[Bruce...@gdc4s.com]

I usually either wear thick socks or double up on thin ones for distance
rides.

The gain in comfort comes at a small loss of power transfer, of course.

- Bruce

[JOSEPH MAURER]

On Jun 17, 2013, at 4:03 AM, Bruce...@gdc4s.com wrote:

I usually either wear thick socks or double up on thin ones for distance
rides.

Yes; and don't pick socks that are too tight and compress the foot.

Joseph

[Susan Otcenas]

Despite all the recommendations about cleats, I would urge you to use
caution here. I think the advice to "slide your cleats all the way
back" misses an important point. As randos, we put on HUGE mileage in
a position that our bodie have become very very accustomed to. Might
not be ideal (hence the hot foot) but the rest of the body is sort of
settled into this position. It's familiar, and we've adapted to it.
Because of this, I think one is asking for trouble making ANY kind of
dramatic change. And "sliding your cleats back as far as they will go"
is just the kind of dramatic change that can cause something else to go
out of whack.

If you want to try changing your cleat position, I'd recommend no more
than a millimeter or so every couple of weeks. Give the rest of your
body a chance to adapt, then make another small adjustment until you get
to where you want to be.

DON'T do what *I* did, which was blindly trust the fitter who made a
dramatic (ie. More than a centimemter) adjustment to my left cleat
position all at once. That little maneuver threw my left IT band into a
tailspin, which I am *still* trying to recover from 18 months later.
(And yes, I moved my cleat back into it's original position.)

I wish you the best of luck figuring out the solution.

Susan


***********************************************
Susan Otcenas
Team Estrogen, Inc.
www.TeamEstrogen.com
877-310-4592
***********************************************
Follow our TE fan page on Facebook!
Look for "teamestrogen.com"
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-----Original Message-----
From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf
Of Bill
Sent: Sunday, June 16, 2013 4:43 AM
To: ran...@googlegroups.com
Subject: [Randon] hot foot

[Bill Gobie]

Susan -- are you working on loosening your IT bands with a foam roller? Also try cutting the gripper bands on your shorts, particularly if they are tight enough to significantly indent your skin.

Cleats: The OP is using Shimano road pedals. The big cleats spread out the pressure, so I do not think moving them back will help.

Bill

[Susan Otcenas]

>>are you working on loosening your IT bands with a foam roller?

 

Absolutely.  Plus working with a therapist twice a week and doing targeted stretching and strengthening exercises at home.  I've also just started working with a massgae therapist 2-3 times/month.  I would say that all of that is "managing" the issue, but not really healing me.   While I have rather astonishing external hip rotation and palm-the-floor-cold flexibility in my hamstrings (which is very unusual for a cyclist), I have near zero internal hip rotation, and tight hip flexors.   All the work I do on my hips all week is pretty much destroyed every weekend when I spend 20+ hours on my bike...

 

Until I'm ready to take a siginificant break from randonneuring, I frankly don't expect to get beyond the "management" stage.

 

>>Also try cutting the gripper bands on your shorts, particularly if they are tight enough to significantly indent your skin.

 

This is an excellent suggestion, but I don't wear shorts with grippers.  Not because of the IT band, but because I find shorts with grippers to be unflattering on me.  All my shorts are gripperless, which besides looking better is soooooo much more comfortable.

 

Always open to more suggestions on things to try for my IT band.   I'm actually considering carrying my "travel size" foam roller (which is 12" long, 4" in diameter and weighs just a few ounces) with me on LEL.   The IT band doesn't usually hurt when I ride, but OFF the bike, it tightens up like crazy.   Having it available to me at my sleep stops might be the key to finishing the ride in a little less agony....

 

Susan

 

***********************************************

Susan Otcenas

Team Estrogen, Inc.

www.TeamEstrogen.com

877-310-4592

***********************************************

Follow our TE fan page on Facebook!

Look for "teamestrogen.com"

***********************************************

 

---

From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of Bill Gobie
Sent: Monday, June 17, 2013 10:57 AM
Cc: ran...@googlegroups.com
Subject: RE: [Randon] hot foot

Susan -- are you working on loosening your IT bands with a foam roller? Also try cutting the gripper bands on your shorts, particularly if they are tight enough to significantly indent your skin.

Cleats: The OP is using Shimano road pedals. The big cleats spread out the pressure, so I do not think moving them back will help.

Bill

--

[Jim House - Custom Computer Solutions]

Bill,

This one is simple thing that STOPED this problem for me.
I ride with the SIDI Mega as well. My normal size on 200K - 300K is a 45.
On any other rider longer I ride in a 47. Yes my feet float around the
first 150K and then swell into the shoe.
On PBP I started with the 45 and then in the drop bag swapped to the 47.
I have my cleats to a normal riding position on both shoes.
I have tried a lot of the other suggestions and can recommend walking around
the control without shoes on.
I also scrunch up my toes every 10 miles or so during the ride with some
relief.

A high arch insert also helps on the shorter rides.
Try the Dr. Scholes Kiosk machine at most Wal-Mart's to see what size
insert they recommend for your foot - if any.
Step on a machine with socks on then follow directions (rock forward on one
foot and then the second foot) and it will display the pressure on each of
your feet.
And the captured measurements in the machine will then recommend the
determined insert for your feet.

As with most things biking you results will be different.

Good Luck

Jim House
Maumee, OH

-----Original Message-----
From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of
Bill

Sent: Sunday, June 16, 2013 7:43 AM
To: ran...@googlegroups.com
Subject: [Randon] hot foot

[PKS GMail]

I never could fix it. I moved the cleats forward. I moved the cleats back. I used the dremel tool to lengthen the slots in the sole and moved the cleats more forward and more back. Stiffer soles. Bigger platforms, Custom orthotics. Nope. 

Then I noticed my hotfoot was not triggered by the old-fashioned pedals and toe clips on my fixie. So that's what I have on all my bikes.

Peter "retro in spite of himself" Storey

peter...@mindspring.com

On Jun 16, 2013, at 1:33 PM, Jeff Sammons <jcs...@yahoo.com> wrote:

Move your cleats forward or backwards a couple millimeters. I read the somewhere, tried it, and it solved my issues.

Sent from Yahoo! Mail for Windows 8

From: Bill <gu11...@gmail.com> Sent: Sun, Jun 16, 2013 at 6:44

To: <ran...@googlegroups.com> Subject: [Randon] hot foot

Group, Any advice for hot foot? Had the problem last year during a century that I solved with an arch supporting insert, or so I thought. Back again this year. I replaced the insert to no avail. Comes on around the 50-70 mile mark. Plenty of room in my shoes. Using Ultegra 6700 pedals which are fairly wide but wondering if I should go wider. Thanks -- You received this message because you are subscribed to the Google Groups "randon" group. To unsubscribe from this group and stop receiving emails from it, send an email to randon+unsub...@googlegroups.com. To post to this group, send email to ran...@googlegroups.com. Visit this group at http://groups.google.com/group/randon. For more options, visit https://groups.google.com/groups/opt_out.

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[Todd Chatman]

This simple stretch has pretty much fully fixed and prevented my IT band problems:

http://youtu.be/mlYM3KWwrGY

Ymmv, but I do this all the time and foam roll occasionally and I'm good to go. 

[Don Bennett]

+1 on the pads. I used these: http://www.hapad.com/products

Now when I get hotfoot, it's because of temps in the 90's when I'm wearing wool socks...

Don

[Steve Davis]

+1 on the platform pedals.  I tried the custom orthotics,  expensive custom built bike shoes etc. with limited success.

 

I now use the MKS Touring platform pedal with No Clips.  I recently completed my 10 Super Randonneur series with this set up.

 

Steve

 

From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of PKS GMail
Sent: Monday, June 17, 2013 1:50 PM
To: ran...@googlegroups.com
Subject: Re: [Randon] hot foot

 

I never could fix it. I moved the cleats forward. I moved the cleats back. I used the dremel tool to lengthen the slots in the sole and moved the cleats more forward and more back. Stiffer soles. Bigger platforms, Custom orthotics. Nope. 

 

Then I noticed my hotfoot was not triggered by the old-fashioned pedals and toe clips on my fixie. So that's what I have on all my bikes.

 

Peter "retro in spite of himself" Storey

peter...@mindspring.com

On Jun 16, 2013, at 1:33 PM, Jeff Sammons <jcs...@yahoo.com> wrote:

Move your cleats forward or backwards a couple millimeters. I read the somewhere, tried it, and it solved my issues.

Sent from Yahoo! Mail for Windows 8

From: Bill <gu11...@gmail.com> Sent: Sun, Jun 16, 2013 at 6:44 To: <ran...@googlegroups.com> Subject: [Randon] hot foot

Group, Any advice for hot foot? Had the problem last year during a century that I solved with an arch supporting insert, or so I thought. Back again this year. I replaced the insert to no avail. Comes on around the 50-70 mile mark. Plenty of room in my shoes. Using Ultegra 6700 pedals which are fairly wide but wondering if I should go wider. Thanks -- You received this message because you are subscribed to the Google Groups "randon" group.

To unsubscribe from this group and stop receiving emails from it, send an email to randon+un...@googlegroups.com. To post to this group, send email to ran...@googlegroups.com. Visit this group at http://groups.google.com/group/randon. For more options, visit https://groups.google.com/groups/opt_out.

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[Larry Parker]

That  link pulls up a collection of products. Which one worked for you?  That just sounds like a better place to start, rather than trying them all blindly!

 

Larry

----- Original Message -----

From: Don Bennett

To: ran...@googlegroups.com

Sent: Monday, June 17, 2013 7:03 PM

Subject: Re: [Randon] hot foot

[RayO]

I used to get hot foot for years. Pushed my cleats all the way back
and had
no more problems. I ride in a more upright position than Susan does
so maybe I don't stress my IT band as much?

> For more options, visithttps://groups.google.com/groups/opt_out.- Hide quoted text -
>
> - Show quoted text -

[thirty-six]

Bathe feet with seawater.   Wash socks out in the sea.   You may make up your own "seawater" from sea salt and tap water, but bathing can be shorter when using more of a brine solution, it's then simply a matter of treading in the brine for a few seconds or wiping with a saturated cloth.   Magnesium chloride may give quicker results (as you will need to do this more than once).  As already mentioned, a rearward cleat position may be beneficial, in the meantime.  When you wake, while still in bed, stretch your legs and point your toes, making slow circles.  Hold the stretch positions for at least 20 secods.   Take it easy and put your feet up whenever you can, massaging with almond or sesame oil (or similar).

[thirty-six]

Try using a seawater (or magnesium chloride) brine application twice a day.    When you bathe, scrub your thigh and backside using a mango pit or natural fibre scrubbing brush.  This is no time to be timid.  Feel for lumpiness, cold or paleness and target these areas.   The aim is to make all skin fill with blood and this will help to flush out the IT-band, over time.    If you feel that the pit or brush is cutting, you should be eating more fat and cold-pressed oils.  Eat enough that you skin remains oily throughout the day.  If you feel up to it, you may scrape/shave with an open razor or knife over the precise area of pain, always shaving in the direction of hair growth.   Pressure is required and the blade should be held perpendicular to the skin and securely so that only a scraping action is performed.   You should already have sufficient oil in the skin.   Stretching of the legs of a morning while still in bed is important to get the lymphatics working.  Hold the stretches with toes pointed for twenty seconds.   Breathe deeply into your belly then your chest, hold your breathe and firmly draw in your abdomen, holding for twenty seconds.  The other half of it is in your food.   No meat,  milk,  grain or coffee.   Fill up with fats, greens and fruits.  If you have any problens with stomach acid (it may occur at first when doing the deep breathing), use only a teaspoon bicarbonate of soda in a glass or so of water.  

[Daniel Ridings]

I don't know how to explain this, but I used the pads I referred to above (Scholl's) and they worked. But when I use them, I usually still feel some discomfort.

Last weekend I did the same, used the pads, and it rained a lot. My feet were soaked. I didn't feel a thing, no discomfort at all. Perhaps I lost all feeling in my feet :-) Anyway, waterlogged feet felt even better than dry.

On Sunday, June 16, 2013 1:43:09 PM UTC+2, Bill wrote:

[thirty-six]

Your feet were washed well.   At the very least that points suspicion at whatever you wash your socks in.   As I've said before, don't use commercially prepared laundry detergents with phosphates.      Use pure soap and borax (if you can get it, not substitute) .  

[David Buzzee]

Another possibility: hot foot is caused by pressure points. Riding with soaked shoe inserts, soaked socks, and puffy waterlogged feet may have eliminated any non-supportive cavities between foot and shoe and along the way, eliminated pressure points. Nothing metaphysical need be invoked if this is the situation. Sent from Yahoo! Mail on Android

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From: thirty-six <thirt...@live.co.uk>;
To: <ran...@googlegroups.com>;
Subject: [Randon] Re: hot foot
Sent: Wed, Jun 26, 2013 2:29:32 PM

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