Changing to Flat Pedals from SPD's – a Good Idea?

I’ve ridden with SPD’s for the last 6 years and been having medial knee pains on and off after cycling for the last 3-4 years. Having exhausted all the usual adjustments of saddle height, cleat position, float, etc, etc, it’s still not solved it.

Physio said that switching to flat pedals could be a good option as the feet tend to find their natural best position.

I’ll kind of miss the SPD’s and will no doubt be slower on the technical climbs – but what the hell, surely it’s worth a go!

Anyone else tried this? How did you get on?

I made the switch after riding clipless since before spd were invented. The switch isn’t that dramatic. I’m now at the point where they’re just pedals and I’ll ride which ever. I’ve had knee issues and tried a few medical professionals. Those who didn’t know mountain biking jumped at the idea that it was the spd pedals. When I found one who was also a mountain biker, he said it was nothing to do withthe pedals. Obviously, I don’t know what’s up with you knees but to sum up, why not try flats, It’s not that much of a change, just be aware that your physio might not have an intimate knowledge of them. By the way, a good flat pedal shoe combo and your feet are not going to find a neutral position. They’ll stay where you put them!

Learn to ride both, make your own mind up. I go through phases, currently on flats for the last couple of months.

Just be sure to give it a proper go- a lot of people seem to swap (in either direction) then quickly give up. It can be a lot to learn. I wouldn’t have stuck with flats if I’d had any choice in the matter, put it that way.

No guarantee it’ll sort your knee but it’s worth trying for anyone, even without that. That way you’ll at least know you’re on the right pedals for you, and there’s often benefits to being able to ride both.

yes.

but do it properly.

good pedals*, good shoes*, and give it time.

(*this might mean spending some money, sorry)

I have knee issues, used to ride with SPDs on my fixed, road and MTB. Knee pain got worse, I switched to flats and had to learn technique again. Now I’ve adapted I feel my riding and my knees are better for it.

I really, really recommend 5ten freeriders and Kona WahWah pedals (same thing essentially as the Superstar Nano, Nukeproof Electron and Proton).

I don’t see myself returning to the cleat!

As above, give it time.

I now ride flats all the time. I find swapping just confuses my tiny brain 🙂

After a while you won’t care or notice but you may find yourself doing daft stuff more regularly, ie, stoppies, wheelies, etc.

Where are you based, have a mate in the midlands who can look at body alignment on a bike and set up stuff.

Failing that try some Spec SPD shoes

Cheers all, will be off to buy some flats this weekend. Get prepared for some shredded shins time. Mike I’m in South Manchester. Does your friend work for a bike shop?

remeber , you foot placement . on flat pedals the axel should be behind the ball of the big toe (pedal more in the arch)

🙂

I get knee pain if I have the wrong insoles in either my flat or spd shoes.

No he has started up doing this
http://functiontherapy.co.uk/

Mike

Interestingly Fabien Barel concurs with jedi but for SPDS. He suggests you should run the cleat as far back as it can be run, and in some shoes even drill out an extra 5-8mm to move the cleat further back – trying to emulate foot position on flat s.

I think Barels foot position may also be due to this

doesn’t sound like his inspiration, but he may be lying for PR

DMR V12s (or 8s, or copies), FiveTen shoes, be prepared to loose all the ability you thought you had on the bike. 2/3 weeks it’ll be much better and every ride you can be smug that you’re not cheating.

DMR V12s (or 8s, or copies), FiveTen shoes, be prepared to loose all the ability you thought you had on the bike. 2/3 weeks it’ll be much better and every ride you can be smug that you’re not cheating.

Pretty much my experience; aside from the sumgness, of course 🙂
I’m now comfy switching between the 2 dependant on what I’m riding/what I feel like using. I defnly apply technique better for jumps/drops with flats though as a bit of clipped-in laziness always finds it’s way in there.

EDIT: In that video ^ FB states it’s a compromise. Seems a bit silly as it appears to limit the pedalling advantage that clips give.

Flat pedals are always a good idea. Clips are for kooks, remember that and you’ll be fine.

I think it is a great idea, i have moved from spd to flats on all my bikes.

I think it is much better for many reason (although being a couple of seconds faster is not one of them!) If you decide to go with the flats, have a look at ‘bike james’ he loves flats and has some good info on his site about use and other things to consider when on the bike.

However I am not sure if it will directly help your Knee pain problem or not. If you only get intermittent knee pain associated with cycling then from experience it is more likely to be a problem with either feet (hence your idea of going with flats) or Hip. As mentioned early it would be worth finding someone you understands cycling and can perform a full assessment of your spine and lower limb function and when your on the bike. For example if your Hip muscles are not doing there job properly then your knee may deviate out or in, placing increase stress on your medial meniscus which then irritates it causing your pain. I am not saying that is what is happening but give as just an example.

anyway hope you manage to sort the problem out.

“all the usual adjustments “
May not be related to your troubles but:
Have you tried specialized SPD BG shoes with the ‘off camber’ footbed, supposed to (So goes their theory) straighten your leg out better so your knee isnt strained as a flat soled shoe would do?
something like this is their claim:

Have you tried Time SPD pedals? They’re supposed to have loads of float?

“Flat pedals are always a good idea. Clips are for kooks”
I like my shins without holes in them
I also like to be able to pedal manically over rough stuff without fear my feet will fall off the pedals. Other than that I ‘learnt’ to use them and now Im sort of stuck with them

I do get very slight knee pain after a long day on SPD’s but never on flats, but it’s not been enough of an issue for me to ditch the spds yet. I guess the next thing to try might be different shoes.

DMR V12s (or 8s, or copies)

Thinner grippier pedals are now available. (Might not be as great value as v8’s though)

I had a bad knee from a football injury a few years ago, but I only ride clipped in and my knees are better then they’ve been in the last 15 years.

Defo try BG shoes as they are supremely and if you go to a concept store they’ll have specialists trained in fitting them correctly too.

A mate of mine had a reoccurring bad back for years, it was sorted with inserts in his shoes to realign his foot-bed and ultimately the way his hips moved – bad back solved