Fit Werx - Road and Triathlon Cycling Specialists

Foot and Leg Alignment: The Foundation of a Good Bike Fit

Why you need foot support while cycling:

A strong and durable bike fit, like a good building, should be built from the foundation up. Aligning the foot and making it a stable structure on the pedal is the cycling equivalent of pouring a good foundation. It is a very important first step towards achieving an efficient, powerful and durable cycling position. You have probably noticed (on yourself or others) that many rider’s knees either track towards the outside or inside at the top of the pedal stroke in a quick snap-like motion – they do not stay in-line. This motion is often caused by a lack of alignment of the lower leg and foot. It compromises power, strength, endurance and even aerodynamics. The good news is that there are devices available that can accommodate for your individual alignment and bring your knee and leg into an aligned, safe, strong and more aerodynamic position.

The human foot and ankle are designed for walking and running, not rigid shoe sports like cycling. Most people’s feet have built in shock absorption in the joints and soft tissue that allows them to absorb the impact of weighted motion. This shock absorption characteristic is reflected as a rolling and collapsing of the foot inwards (pronation) or a rolling of the foot outwards (supination). As pronation or supination occur on a bicycle, your power is absorbed by the foot’s side-to-side motion instead of going directly to the pedal. Furthermore, especially in the case of over-pronation (the most common problem), you also place significant strain on the tendons, ligaments and joints of the entire body as they fight to hold you in alignment without proper support (yes, your feet can effect your shoulders…). Most people over-pronate or supinate (a 1988 study in The Journal of Orthopedic and Sports Physical Therapy showed the number at 95%). Luckily, technology has provided us with supportive devices in the form of custom footbeds and cant wedges.

How to go about getting the best support:

The foot consists of three separate, but related, zones: the heel, the arch and the forefoot. The ball of the foot acts as a hinge, connecting the arch and heal with the forefoot. This hinge is great for helping us flex and push off during walking and running, but it also allows the foot to twist, which can throw off alignment and strength, while cycling. The goal is to stabilize and align all three elements with the skeletal system.

Custom Footbeds are the most comprehensive and effective method to accomplish the goals. A custom footbed, similar to a medical orthotic (but far less expensive), will support your entire foot from the heel to the arch and forefoot. We construct footbeds to mirror the shape of your foot in a strong neutral position. This allows us to capture all the details of your foot and create a device that is supportive and fits your foot and alignment needs perfectly. Footbeds cost $250.

Cant Wedges fit between the cleat and the shoe and can also help improve alignment and tracking. However, unlike the comprehensive nature of a footbed, cant wedges address forefoot alignment only. We sometimes use cant wedges on their own, but often we use them in conjunction with custom footbeds so that the whole foot is supported, not just the forefoot. $25-$60.

All of our footbeds and cant alignment work is done at our office in Waitsfield, Vermont. Molds can be taken off-site and the finished products sent to you as well. We use the latest equipment, including lasers for leg alignment and Instaprint medical grade thermoplastic footbeds.

Get more power and comfort from your shoes now!

Call or e-mail for more information or to make an appointment.

Fit Werx - Waitsfield, VT: Toll Free: 866-833-4FIT or info@fitwerx.com

Fit Werx² - Peabody, MA: Phone: (978) 532-7348 or FW2@fitwerx.com