For the past feel weeks whenever I ride for more than about 2 hours I get pain in the little 2 toes of my left foot. It feels a bit like cramp and I can usually still feel it a few hours after riding. I have some shoes that are about 6 months old, maybe a little less - could I have got the cleat in the wrong place slightly? And if so what direction should I move the cleat? Forwards? Outwards? I get it on different bikes with different pedals. There's plenty of room in the toe-box and they're not being squished by anything.
It's all very odd and not something I've come across in the past 22 years of riding with cleats. It's more than just uncomfortable, it sends shooting pain into the rest of my foot sometimes, albeit very briefly.
Watching this with interest, I've been having exactly the same problem, like you I think it may be to do with the position of the cleat - only because I only seem to get it on the gravel bike. Also like you, though, been riding for year with no issue and mine only happens on my left foot! I've tried moving the cleats further back, will report if this helps (or makes it worse! 🙄)
Hydration ? Ensure cleats/axel are over middle of ball of foot - double check this, as I've missed it myself
What kinda shoes? If the cleats are set up vaguely in the same place they have been for 20 years, then move them this way, move them that... it may help. it may just be the shoes...
So, the good lady has been diagnosed with a foot issue called Morton’s neuroma.
It’s apparently quite common and is being treated with inserts under the insole.
Your symptoms sound similar...
Not a doctor/qualified in any way!
As per MartynS, I thought this sounds like Morton's neuroma. Either that, or a lack of arch support.
Often, asymmetrical discomfort can be linked to excessive saddle height. The body tends to sacrifice one side when the saddle is too high.
G8 insoles seem to be well regarded and allow for both adjustable arch support and a metatarsal button for the Morton's.
Another possibility is stance width/Q-factor. Maybe the cleats need moving in/foot moving out, to increase stance width.
It does sound like it could be Morton’s neuroma/s going by personal experience of them. Try to get seen by a podiatrist.
Have been in pain with them for decades now (they were caused by joint injury) and I’ve used orthotic insoles with limited success. The problem is exacerbated by compression, so even snug shoes are out as they compress the toe joints and pinch the nerve-tissue. The nearest I can describe the pain is when some schoolyard sadist squeezes your fingers with a pencil jammed inbetween them!
With regards to cycling (and walking) a wider shoe/toe-box has helped enormously.
I can’t handle SPDs/cleats etc because of the pain bit a wider shoe and wide flat pedals have helped a lot. A weird therapy I found was stomping up hills on a single-speed MTB for about 30 mins a day. I use Nukeproof Horizons(other wide, prominently-pinned pedals available). This action gives the forefeet a deep ‘massage’ and seems to work out the knots/scar-tissue (?) after a while, leading to greater mobility and far less pain (IME/IANAD etc)
All of my shoes are now half a size or a size bigger than I’d previously choose. The difference if I wear snug shoes is night and day. I’ve had to literally get off the bike and remove socks and/or hobble because of the pain from wearing my older (more snugly-fitting) shoes.
I also found that muscling up hills (out of the saddle) on aggressive flat pedals
Also, alternate, controlled, slow standing on tiptoes (I do about 15 reps either foot, both morning and night, while brushing teeth so I don't forget) which IME soon brings big benefits if you keep it up for few weeks and see if it improves things. If so keep on with it.
But see a podiatrist/sport physio if at all possible.
Oh my days!! This is exactly what I've been experiencing for a while.... it's made worse by a particular pair of Shimano flats which don't actually seem too narrow. My SPDs are second worst. Been driving me insane trying to work out the issue!
I think riding for 9 months with pins actually penetrating the sole on my favourite pair of 5:10s might have caused it originally. Took me that long to figure that my soles were on the pins....🥴
Okay, time to look at new shoes. Thanks!!
Correct toes when off the bike might also help. They're a silicone toe spreader that can be worn in wide toe box shoes. They give the foot a more natural alignment and keep the metatarsal bones away from each other which gives the nerves between some relief.
Thanks for the feedback everyone. I have looked at the cleats and it looks like the left (problem) cleat was set up about 2mm further out than the right cleat. I've changed that and am riding tonight so I'll see if that makes any difference. If not I might try some insoles.
After much faff of trying to resolve foot pain I eventually found I needed volume reducing insoles at the cost of about £5 (after spending a lot more on fancy shoes\insoles).
Might be worth a try for anyone reading this with narrow\slim feet and general foot pain when riding.