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.