Cycling and Foot Orthotics

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Foot orthotics for cycling play an important role in getting the correct interface between the foot, shoe and pedal. It helps with performance, management of injury and prevention of injury.

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Foot pain when cycling can come from a few main culprits: poor bike fit, improper footwear, and overuse injuries. If the cleats are positioned incorrectly—either too far forward, too far back, or angled wrong—they can put excessive pressure on nerves or joints in the foot. Similarly, shoes that are too tight can compress the foot, while shoes that are too loose can allow it to slide and cause friction, leading to hot spots or blisters. Even the type of socks you wear matters—thin, moisture-wicking ones help reduce heat and pressure build-up, while thick or bunching socks can worsen it.

Another common cause is overuse and repetitive stress. Long rides, especially at high intensity, can lead to nerve compression in the ball of the foot, often called “hot foot” (metatarsalgia). This usually feels like burning, tingling, or numbness that gets worse the longer you ride. Riding in very stiff shoes without adequate arch support can also transfer too much vibration from the pedals to your feet, irritating tissues over time. Climbs, high gears, and prolonged standing on the pedals tend to make this worse because they put more load on the forefoot.

To address foot pain, cyclists often start with equipment adjustments. This can include moving cleats slightly back to reduce forefoot pressure, experimenting with insoles that match your arch type, or loosening shoe straps slightly to improve blood flow. Bike fit also plays a role—saddle height and fore-aft position can influence how your weight is distributed through the pedals. Off the bike, stretching and strengthening foot and calf muscles can help prevent recurrence. If pain persists despite these changes, it’s worth seeing a sports physiotherapist or podiatrist to rule out underlying issues such as nerve entrapment, stress fractures, or chronic inflammation.

Most Useful Resources:
Cycling (PodiaPaedia)
Cycling (Podiatry TV)
Cycling Threads (Podiatry Arena)
Cycling (Foot Health Forum)
Cycling Orthotics (Podiatry Arena)
Foot Orthotics and Cycling (Podiatry Update)
Foot problems in cyclists (Foot Health Friday)
Set up of the cycle for injury prevention (Physio Ninja)

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Chung Shi Toning Shoes

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Chung Shi are a brand of toning shoes

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Chung Shi Toning Shoes are a specialized type of footwear designed to promote natural movement and improve lower-body muscle engagement while walking. They feature a unique curved sole construction that encourages a rolling motion with each step, activating muscles in the feet, calves, thighs, and glutes more than traditional flat-soled shoes. This design aims to simulate walking barefoot on soft, uneven ground, helping to improve balance and posture while also providing a gentle workout during daily activities. Many models also include high-quality cushioning and ergonomic shaping to enhance comfort and reduce joint strain.

One of the key benefits of Chung Shi Toning Shoes is their potential to assist with both fitness and rehabilitation. For people looking to incorporate more muscle engagement into their routine without high-impact exercise, these shoes can help burn additional calories and strengthen stabilizing muscles simply through regular walking. They are also used in certain physiotherapy settings, as the sole’s design can encourage proper gait patterns, reduce tension in the lower back, and alleviate some common foot-related discomforts. The shoes are often recommended for those seeking a blend of mobility support and muscle conditioning in everyday footwear.

In addition to their functional benefits, Chung Shi Toning Shoes are made with quality materials and are often available in multiple styles suitable for casual wear, work, or light exercise. Many designs prioritize breathability, durability, and foot alignment, ensuring that users experience both performance and comfort over extended periods. While they may require a short adjustment period for new wearers due to their distinctive sole shape, most users adapt quickly and find the benefits well worth the transition. As a result, they’ve become popular among health-conscious individuals, active walkers, and those seeking supportive footwear with added wellness advantages.

Most Useful Resources:
Chung Shi (PodiaPaedia)
Chung Shi (Toning Shoes Market)
Chung-shi footwear (Podiatry Arena)
Chung Shi (Foot Health Forum)

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Croydon Total Footcare

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Croydon Total Foot care is a podiatry clinic in Croydon, Melbourne, Australia

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Croydon Total Foot Care is a podiatry clinic located in Croydon, a suburb in Melbourne, Australia, dedicated to providing comprehensive foot and lower limb care. The clinic offers services for a wide range of conditions, including heel pain, ingrown toenails, sports injuries, fungal infections, and diabetic foot complications. Their approach combines modern diagnostic techniques with tailored treatment plans, ensuring that each patient receives care specific to their needs. By focusing on both prevention and treatment, the clinic aims to help individuals maintain mobility, reduce discomfort, and improve overall foot health.

Beyond addressing existing issues, Croydon Total Foot Care places a strong emphasis on patient education, guiding clients on proper footwear choices, foot hygiene, and injury prevention strategies. This proactive approach helps minimize recurring problems and supports long-term wellbeing. The clinic serves patients of all ages, from children with developmental concerns to older adults managing chronic foot conditions. With a team of experienced podiatrists and access to advanced equipment, Croydon Total Foot Care has established itself as a trusted provider in the local community, offering both in-clinic treatments and advice for at-home care.

Most Useful Resources:
Croydon Total Foot Care (Podiatrists Online)
Croydon Total Foot Care (Podiatry Online)
Croydon Total Foot Care (Yelp)
Croydon Total Foot Care (Facebook)
Croydon Total Foot Care (Start Local)
Croydon Total Foot Care (True Local)
Croydon Total Foot Care (dLook)
Croydon Total Foot Care (BrownBook)

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Chilblains

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Chilblains are a painful itchy reaction mostly n the toes to a too rapid change in temperature from cold to hot.

chilblains

They usually appear initially as painful, reddish itchy lesions that later become a darker or blueish color that may breakdown. If not protected they can become infected.

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The best treatment for chilblains is to prevent them from happening in the first place by keeping the feet warm and not letting them get cold. If they do get cold, then they need to be warmed up slowly and gradually. If a chilblain does develop, then a cream to stimulate the circulation can be used. It is important that they are protected and not allowed to develop into an infection.

This new video from PodChatLive is a really good discussion on chilblains:

Most Useful Resources:
Chilblains (Foot Health Forum)
Chilblains (Podiatry Arena)
Chilblains / perniosis (Podiatry Arena)
Chilblains (Pernio; perniosis) (ePodiatry)
Chilblains (PodiaPaedia)
Chilblains (Foot Health Friday)
Beetroot juice for chilblains? ….. say what? (Its a Foot)
Chilblains Season is Here (Croydon Total Footcare)

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Chi Running

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Chi running is a particular approach to the running technique that claims is more economical and has less injuries. The evidence says otherwise.

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Chi Running is a running technique developed by Danny Dreyer that blends elements of Tai Chi principles with modern endurance running. The core idea is to use posture, alignment, and mindful movement to make running more efficient and reduce the risk of injury. Instead of relying heavily on muscular effort, Chi Running emphasizes using gravity and momentum to propel the body forward. This approach shifts the focus from pushing with the legs to letting the body “fall” into motion, reducing strain on joints and muscles. It’s often described as running from your “center” or “core,” rather than just your legs.

A key aspect of Chi Running is body alignment. Practitioners maintain a tall, relaxed posture with a straight line from the crown of the head down through the hips and ankles. The body leans forward slightly from the ankles—not the waist—allowing gravity to assist in forward movement. The head stays level, the shoulders remain relaxed, and the arms swing lightly to maintain rhythm without excessive movement. By keeping the posture relaxed and symmetrical, Chi Running aims to minimize the energy wasted on unnecessary motion and muscle tension.

Foot placement is another major focus. Chi Running advocates for a midfoot strike rather than a heel strike, allowing the foot to land directly under the body’s center of mass. This reduces braking forces and helps maintain smoother forward momentum. Cadence—often around 170–180 steps per minute—is kept relatively quick, with shorter strides to reduce impact. The combination of midfoot landing, quick cadence, and forward lean is designed to keep the body moving efficiently and in sync with gravity, much like a controlled fall.

Beyond the mechanics, Chi Running incorporates mindfulness and breath awareness. Much like Tai Chi, it encourages runners to stay present, listen to their bodies, and make subtle adjustments to maintain flow. This mental aspect can help prevent overexertion and promote better running economy. Many runners who adopt Chi Running report lower injury rates, improved endurance, and a more meditative experience on the road or trail. While it may take time to retrain muscle memory, the technique offers a sustainable way to run longer and more comfortably by aligning movement with natural body mechanics.

Most Useful Resources:
Chi Running (Foot Health Forum)
Chi Running App (Podiatry App)
Forefoot Pain in Chi Running ? (Podiatry Experts)
Chi Running (Podiatry TV)
Chi Running (Clinical Biomechanics)
Chi Running (PodiaPaedia)
Chi Running (Podiatry Arena)
I did a Chi Running course! (Running Research)

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Corns on Toes

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Corns develop on the toes when the medium to long term pressure on an area. The skin thickens in response to that pressure, but becomes so thick that it becomes painful. The only way to permanently get rid of corns is to remove that cause.

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Corns on toes are areas of thickened skin that develop as a protective response to repeated friction or pressure, often from ill-fitting shoes or abnormal toe alignment. They usually form on the tops or sides of toes and can be either hard (dense and compact) or soft (moist and rubbery, often found between toes). While corns themselves are not dangerous, they can be quite uncomfortable and even painful, especially when pressure is applied while walking or standing. The body creates this extra layer of skin as a defense, but over time, it can actually increase discomfort if not addressed.

The primary causes of corns include wearing tight or narrow shoes, high heels that shift weight to the front of the foot, or shoes without enough cushioning. Toe deformities like hammertoes or bunions can also contribute by creating friction points. Activities that involve repetitive motion or prolonged standing can exacerbate the problem. In some cases, people with underlying conditions such as diabetes or poor circulation may be at higher risk, as they may not notice irritation until the corns are more advanced, increasing the risk of complications.

Treatment for corns typically focuses on removing the source of friction and softening or carefully reducing the thickened skin. This can involve changing to properly fitting footwear, using protective pads or toe separators, and soaking the feet in warm water to soften the skin before gently filing with a pumice stone. Over-the-counter medicated corn pads containing salicylic acid can help dissolve the thickened skin, but they should be used with caution—especially for those with diabetes or sensitive skin. In persistent or painful cases, a podiatrist can safely trim the corn and advise on preventing recurrence.

Most Useful Resources:
Corns on Toes (Foot Health Forum)
Painful corn on toe (Foot Health Forum)
Corn on toe(Foot Health Forum)
Foot Corns & Callus (hyperkeratosis) (ePodiatry)
Corns on the Toes (Dr the Foot)
What causes corns on the toes? (Foot Health Friday)

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Congenital Vertical Talus

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Congenital Vertical Talus is a severe cause of flat foot (or overpronation) in kids. The talus is almost vertically, pointing plantarly so that the navicular bone is articulating with the top of the head of the talus. Surgery is usually the only satisfactory treatment.

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Congenital Vertical Talus (CVT), sometimes referred to as “rocker-bottom foot,” is a rare but serious foot deformity present at birth. It is characterized by a rigid flatfoot where the talus bone is abnormally positioned in a vertical orientation instead of its normal horizontal alignment. This abnormality causes the midfoot and forefoot to dislocate dorsally (upward) over the talus, resulting in the distinctive convex shape of the sole. Unlike more common flexible flatfoot in children, CVT is a rigid deformity that does not improve with growth, making early recognition essential for effective treatment.

Causes and Associations
The exact cause of congenital vertical talus is not fully understood, but it is generally thought to arise from disruptions in fetal musculoskeletal development. CVT can occur in isolation or be associated with neuromuscular and genetic conditions such as arthrogryposis, spina bifida, or other syndromic disorders. In some cases, it appears as an isolated idiopathic deformity without underlying systemic disease. The condition affects both feet in about half of the cases and is slightly more common in males than females. Its rarity often contributes to delayed diagnosis unless clinicians are specifically familiar with the condition.

Clinical Presentation and Diagnosis
At birth, CVT is typically recognized by the distinct “rocker-bottom” appearance of the foot, with a rigid upward bend in the midfoot and a prominent heel. Unlike flexible flatfoot, manipulation does not restore the arch. Radiographic imaging confirms the diagnosis, showing the talus bone in a vertical position and misalignment of other midfoot structures. X-rays taken in both plantarflexion and dorsiflexion are especially helpful in distinguishing CVT from other similar deformities, such as calcaneovalgus foot or oblique talus. Early diagnosis is critical, as untreated CVT can lead to severe disability, impaired walking, and chronic pain.

Treatment and Prognosis
Treatment typically involves early, structured intervention. Historically, surgery was the mainstay, but current best practices favor staged correction through serial casting (often similar to the Ponseti method used for clubfoot), followed by limited surgical procedures such as tendon lengthening or soft-tissue releases to correct residual deformities. In some cases, subtalar or talonavicular joint stabilization may be necessary. With timely intervention, most children achieve good functional outcomes, including near-normal walking and foot appearance. However, delayed or inadequate treatment can result in permanent disability, making early recognition and multidisciplinary care essential for long-term mobility and quality of life.

Most Useful Resources:
Congenital Vertical Talus (Foot Health Forum)
Congenital Vertical Talus (Podiatry Arena)
Congenital Vertical Talus (PodiaPaedia)
C is for Congenital Vertical Talus (Podiatry ABC)

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Chinese Foot Binding

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Chinese foot binding was an ancient barbaric practice in rural China where the feet of young girls were tightly bound to try and prevent then growing. The practice resulted in severe deformity and painful feet. Special shoes were worn.

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Chinese foot binding was an ancient cultural practice that lasted for nearly a thousand years, beginning during the Tang Dynasty and becoming widespread by the Song Dynasty. It involved tightly wrapping the feet of young girls, usually between the ages of four and nine, to prevent them from growing naturally. The goal was to create what was known as the “lotus foot,” ideally about three inches long, which was considered a symbol of beauty, elegance, and high social status. The process was extremely painful and often led to lifelong physical disabilities, but for centuries, it was deeply ingrained in Chinese ideals of femininity and attractiveness.

The practice had strong social and economic implications. Bound feet became a marker of refinement and were associated with marriageability, especially in elite circles. Families would bind their daughters’ feet to increase their chances of marrying into wealth or status, as small feet were seen as a sign of discipline, obedience, and desirability. At the same time, it reinforced gender inequality by limiting women’s mobility, effectively confining them to domestic spaces and making them more dependent on male relatives. Over time, the cultural association between beauty and bound feet became so entrenched that even women from poorer families adopted the practice, despite the hardship it brought.

However, foot binding also sparked criticism and reform, especially in the late 19th and early 20th centuries as China sought to modernize. Intellectuals, reformers, and missionaries began condemning the practice as barbaric and detrimental to the nation’s strength, since it physically weakened half the population. Anti-foot-binding societies were established, and the movement gained momentum alongside broader calls for women’s education and emancipation. By the early 20th century, the practice was officially banned, though it persisted in some rural areas for a few decades. Today, foot binding is remembered as a stark example of the extreme lengths to which cultural beauty standards can go, as well as a reminder of how societal pressures can profoundly shape and restrict women’s lives.

Most Useful Resources:
Chinese Foot Binding (Foot Health Forum)
Chinese Foot Binding (Podiatry Arena)
Chinese Foot Binding (Podiatry TV)
Women Make me Angry! (Angry Pod Doc)
WTF? Chinese Foot Binding! (Sunday Soapbox)
Cortical reorganisation and chinese foot binding (Podiatry Arena)
Chinese Foot Binding (PodiaPaedia)

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Children Shoes

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The child foot is still growing, it is easy to mold, therefore the correct footwear to allow the growing foot to develop naturally is essential.

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When fitting children’s shoes, the first thing to check is length and toe space. Children’s feet grow rapidly, so it’s important to have about a thumb’s width (roughly 1 cm) of space between the longest toe and the end of the shoe. This ensures that toes aren’t cramped and there’s enough room for natural movement and growth. Always measure both feet, since one is often slightly larger, and fit the shoes to the bigger foot.

The second step is width and overall shape. A child’s foot should sit snugly without being squeezed. If shoes are too narrow, they can cause rubbing and discomfort, while shoes that are too wide may lead to slipping and poor walking posture. Many children’s shoe brands offer different width fittings, so pay attention to whether the child’s feet are narrow, standard, or wide. Look at how the shoe hugs the midfoot and heel — it should feel secure without pressure points.

Next, consider heel and arch support. A good children’s shoe will hold the heel firmly in place, preventing excessive side-to-side movement. This helps with stability and reduces the risk of trips or ankle twists. The sole should be flexible enough to bend with the child’s natural walking motion, but still provide enough cushioning and support for everyday activities. Lightweight, breathable materials also matter — they keep feet comfortable and reduce sweat buildup.

Finally, do a practical fit test. Ask the child to walk, run, and even jump in the shoes to see how they feel in motion. Observe whether the shoes slip off the heel or cause them to adjust their step. Check for any red marks on the skin after a few minutes of wear, as these can signal tight spots. Since children outgrow shoes quickly, it’s a good idea to recheck their size every 2–3 months to ensure a proper fit and prevent foot health issues later on.

Most Useful Resources:
Children’s Shoes (Foot Health Forum)
Childrens shoes (Podiatry Arena)
Toning Shoes for Children (Toning Shoes Today)
Children’s Footwear (Child’s Shoes) (ePodiatry)
Children’s Footwear (Podiatry TV)
Footwear for Kids (Foot Health Friday)
Childrens Toning Shoes (Kids Shooz)
Childrens Shooz (Childrens Shooz)
Bunions and the Fitting of Children’s Shoes (Bunion Surgery)
The APMA are taking some heat for this advice on childrens shoes and its hard to defend (Its a Foot Captain)

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Overpronation

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‘Overpronation’ is generally accepted as being the foot rolling inwards at the ankle or rearfoot joints. There is a lot of controversy about the use of the term; just how much of a risk factor for injury it is; if it should be treated or not; and what the best treatment for it should be.

overpronation

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Overpronation in runners refers to an excessive inward rolling of the foot after it strikes the ground during running. While some degree of pronation is natural and helps absorb shock, overpronation places extra stress on the foot and leg. When the foot rolls too far inward, it disrupts proper alignment and alters how forces are distributed across the lower body. This can affect not only the feet but also the ankles, knees, hips, and even the lower back, making it a common biomechanical issue among runners.

One of the main causes of overpronation is structural or biomechanical imbalances. Flat feet, low arches, and ligament laxity often predispose runners to roll their feet inward. Other contributing factors include weak stabilizing muscles in the hips and legs, improper running technique, or wearing shoes without sufficient support. Over time, these factors can combine to exaggerate the inward collapse of the foot, leading to poor shock absorption and inefficient running mechanics.

The symptoms and risks of overpronation are varied. Runners often experience pain in the arch or heel, shin splints, plantar fasciitis, Achilles tendonitis, and knee discomfort due to the misalignment of the leg. Overpronation may also contribute to overuse injuries, since the body compensates for poor foot mechanics with increased stress on surrounding joints and muscles. Recognizing these symptoms early can help runners avoid more serious chronic injuries that could interrupt training.

Management and prevention strategies typically involve strengthening exercises, supportive footwear, and sometimes orthotics. Strengthening the intrinsic foot muscles, calves, and hip stabilizers can improve foot control and alignment. Choosing stability or motion-control running shoes with proper arch support can reduce excessive pronation. For runners with more severe cases, custom orthotics may be prescribed to correct biomechanics. Additionally, focusing on proper running form and gradually increasing training load can reduce the likelihood of injury from overpronation. This balanced approach allows runners to maintain performance while protecting long-term joint health.

Most Useful Resources:
Overpronation (Foot Health Forum)
Overpronation in Runners (Podiatry Update)
Overpronation (Podiatry Online TV)
How do you treat overpronation? (Podiatry Experts)
My Advice if you Overpronate (Running Injury Advice)
Overpronation (Dr the Foot Without the Dr)
‘Overpronation’ (Podiatry CPD)
Pronation Mythology (Its a foot, Captain)
The nonsensical understanding of ‘overpronation’ (Run Research Junkie)
Is Overpronation a Problem? (Clinical Boot Camp)
“Biomechanics Corner”: Overpronation (Podiatry Arena)
Overpronation (Foot Info)
Overpronation (Podiatry Daily)

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