Gear into the right cycling cleats

Cycling – it can be a lot of fun whether you are a casual rider, competitor or somewhere in-between. For some, “clipping in” with cycling cleats is preferred over wearing athletic shoes or hybrid options. Cycling cleats have a stiff sole which protects your feet and allows more efficient transfer of energy. So basically, you work less!

Cycling cleats vary from brand to brand just like running shoes. They vary in width, weight, color, style and may come with one, two or three straps to hold your feet in place. I recommend you research the many choices online so you will have a better idea when shopping at your local bike shop.

Which brand of cycling shoes are the best? The “best” cycling shoe is the one that fits your feet….not what your cycling buddy wears, your competition or the svelte model wearing the cleat in your favorite bike magazine. As with shopping for running shoes, I advise all of our cycling patients and customers to really take their time and shop around. This means you may have to frequent multiple cycling shops before you find “the one” pair of cycling cleats for you!

A few tips –

Define your budget. Knowing this ahead of time can help reduce your chance of overbuying.

Are the cleats for recreation or competition? Cycling cleats vary in price based on the materials and typically increase in price when geared toward longer event riding.

What is the shape of your feet? Are they bony and thin or are they fabulously fleshy or even somewhere in-between?

Do you have a high, normal or flat arch? Often times, over the counter or custom inserts are needed to allow for correct support of each foot.

Do you plan on wearing socks with your cycling cleats or sockless?

What distance do you typically ride per week? Will this distance increase i.e. training for an endurance event?

Armed with answers to the above will help you drill down to the right set of cleats. Take this information with you to the bike shop. The more information you know ahead of time and provide to the fitter, the more enjoyable your shopping experience will be for you.

Happy Cycling!

Running through the pain

At our practice, we have many athletes as patients. This unique group of patients often do not have “patience” when it comes to injuries.

For example, when a runner learns they have been diagnosed with Plantar Fasciitis also referred to as heel pain, the initial reaction is make it better and make it better now as there are runs to be run. For many, the sobering news is rest which could mean a few days or weeks. Suddenly the patient feels lost and frustrated at not being able to run.

I get it. I know what it’s like to be told you can’t do an activity you adore. Heel pain is no laughing matter. It hurts, it’s annoying and interrupts daily activities. If you “run” into this challenge, here are a few tips to consider:

Be creative and find alternative ways to exercise which will not impact your injury. An alternative such as swimming is a great way to get a cardiovascular workout without pressure to your foot injury.

Take your rest seriously. Work on that to do list of paperwork you have at home, review your written goals, visit a friend you have been meaning to contact but just can’t find the time.

Follow your Doctor’s advice and ask as many questions as you need to ensure you understand the instructions necessary to heal from the injury. Many patients are thinking so much about the diagnosis during their appointment, they do not hear the details on rehabilitation. Know what you need to do then make a plan to ensure you are doing what you are supposed to do.

Know you will get better and time is needed. This is a tough concept for many athletes. Take a deep breath and focus. It will be worth at as you cross the next finish line.

Stability and Motion Control...what's to know?

Hi Everyone,

We are receiving a lot of questions regarding the difference between motion control shoes and stability shoes so I thought I would help clear the air on the differences.

Motion control shoes also known as maximum stability are designed to provide significant support for flat-footed or severe over pronators. The shoes are suited for individuals who have severe overpronation and weigh more than 180 pounds. While many runners do not fit this category, there are walkers and runners who need maximum control. The motion control shoe provides excellent durability along with comfort for this specific foot type.

The stability shoe is a bit different. The stability category also has structural features to reduce overpronation however, the shoes have more flexibility and cushioning not found in maximum stability shoes. Within the stability category, shoe vendors have different levels of stability available.

Many footwear manufactures have increased the amount of lighter weight and less structured running shoe styles in part to the minimalist running shoe movement. Some lightweight shoes may offer some stability features with posting located on the medial side of the shoes or shanks located inside the shoe on the foot bed however; the light weight shoe tends to be less durable than traditional running shoes.

It may be appetizing for some to choose a lightweight style of shoe however, if you are a candidate for motion control shoes, the cost of the motion control shoe versus the replacement of lightweight shoes due to quick breakdown pretty much even out. Lightweight stability shoes will not offer the guidance of a motion control shoes .

Those who wear a specific category of shoe also inquire if they will always be in the same type of shoe. Genetics, weight fluctuations, orthotic use, amount of running, proper training, running surfaces are factors to name a few. Keeping up with a yearly foot exam with your Podiatrist and informing of your running habits and future plans will ensure you have the right amount of support for your feet!

Switching Gears....

Hi Everyone,

I am switching gears this week to catch you up on training for IronMan Mont Tremblant. This weekend, the triathlon season in North Texas kicked off with the St. Pat’s Day Tri sprint distance. Dallas Athletes Racing once again was in full force and excecuted another phenominal event. The weather however was not so phenominal.

The weekend consisted of a kids tri on Saturday, then the big kids tri on Sunday. The kids tri went off without a hitch as the weather behaved. Sunday for the “big kids” was much different. We were dealt cold soggy conditions with lots of water all over the place. Strangely enough however, the rain did hold off for most of the bike and run portion.

Many stayed home in their warm beds but not Team FAANT. Two members along with Dr. Crane and I swam in an indoor pool, ventured out in the cold soaking wet outdoors to ride on a bike and then run. Tina and Maria are a part of our business office team and did very well! This was Maria’s first triathlon and while we wished the weather was not so sour for her....ok, us included...it did not matter. The smile on her face was evident she was happy and proud when we saw her leave transition and head out to the run.

The morning started off cold and rainy which made standing in line for body marking such a happy time for participants. Once the bikes were placed on the rack, participants quickly moved indoors to the pool where the temps were warm and the water was fabulous. Of course as I sat there, I was watching feet. There were all kinds of creatively polished toes from shamrocks to tiger stripes. I thought that was pretty cool and found a bunch of folks who could have used a pedicure.

The swim went well for everyone then we had to exit the warm waters and head outdoors to transition…ugh. It’s funny to watch folks whip on long sleeves, jackets and gloves after jumping out of the pool. Once you are pedaling on the bike, you do warm up and it was not so bad. Due to the rain and areas of flooding, the second loop of the bike course was cancelled and with good reason. Dallas Athletes Racing looks out for participants and it was a smart move to keep everyone safe.

The run was through a tree lined park and was peaceful even with a threatening sky. Mother Nature was kind enough to let participants finish the race without a torrential down pour.

Even with the bike route change, all had a great time. It was a wonderful way to kick off the season. After a nap, the day continued and text messages flew along with FaceBook updates on everyone’s performance. Congrats to Team FAANT, you are all superstars!