Hot foot on the bike, then run
Why is it that for my first several years of my bike/tri life, I was able to go for hours and hours without socks, but now anything 20+ miles the bottoms of my feet are scorching hot - painful hot? 
I've been using the same shoe model (Specialized tri-vent), cleat position and even bike/bike fit, that whole time.
Heck, a few years ago I even started doing long bike rides with socks, and now that hurts too.
And, of course, this is transferring over to hot foot on my transition runs and races. No bueno! 
It's time to do something about it! I know, I know, I'm a wuss, but it actually is pretty painful.
Advice? Ideas?
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Comments
I've had this some in past races but full on during IMTX. At mile 80 the ball of my left foot was on fire! I took some Advil and it helped but by the second of three laps on the run the balls of both of my feet were burning up. I was on my way to a PR but was reduced to pretty much walking the last two laps, not because I over achieved on the bike but because of the foot pain. I ran across the below article on Beginner Triathlete. Since my shoes, which I've been using for some time, have a clicking mechanism for tightening i could have over tightened them. I do want to do everything I can to avoid the same blow up at IMFL in November. So I too would appreciate any thoughts on this topic.
Thanks,
Geoff
Here's the article as well as the link to the article:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2276
Question:
When I climb and descend hills, i find my toes have the habit of going numb or tingly.
Answer from Dean Phillips
Fitwerx
Foot numbness on the bike is unfortunately an issue many cyclists have had to deal with. The problem typically shows up in longer rides, and generally once the issue flares up it’s very difficult to calm down during the ride. There are a number of causes for foot numbness which most often shows up under the ball of the foot and/or toes. The numbness can also lead to or include a burning or bruising feeling as well. Fortunately there are a number of steps a cyclist should take to remedy these numbness issues.
Shoe fit
A cycling shoe that is too tight increases the risk for numbness. This is particularly true of the shoe is tight around the ball of the foot. The tight shoe squeezes the ball of the foot to the point where inflammation occurs between your metatarsal heads (the joints that connect your toes to the rest of your foot, which are often referred to as the ball of your foot) and ultimately this inflammation causes poor blood circulation and eventual numbness.
Cyclists experiencing numbness in their feet are encouraged to try a cycling shoe that provides more space in this area of the foot.
Cleat placement
Cleats that are placed too far forward on your foot will increase the risk for numbness. The forward cleat placement causes more pressure directly on or in front of the ball of your foot, and this can cause inflammation and numbness in that area.
If the fit of the shoe is not an issue, I recommend cyclists try to move the cleats rearward on their shoes. The more rearward placement distributes pressure further back on the foot and less pressure behind the toes. This can help restore circulation and feeling in the toes.
Custom footbeds
A custom footbed or even off-the-shelf arch supports can distribute more pressure underneath the arch of your foot which takes pressure off the ball of your foot and toes.
In addition to relieving ball of foot and toe numbness issues, a custom footbed also gives the best possible power transfer to the pedal and promotes best vertical alignment of the knee during the pedal stroke.
Cycling technique
Outside of shoe fit, cleat placement, or the need for custom footbeds/orthotics, cycling technique can play a role in causing or preventing foot numbness. Lower cycling cadences and excessive riding in hills are both culprits that tend to increase the likelihood of foot numbness problem to creep up.
The prolonged pushing phase of the pedal stroke in both of these situations creates more pressure on the ball of your foot. I’ll often recommend riders suffering from foot numbness increase their cycling cadence and stay away from the hills to see of they get relief from the numbness.
Here is an article I refer to each time this subject comes up. It addresses many of the issues that the Beginner Tri article talks about and perhaps a few others. I suffered from hot feet for a while before I discovered BG High Performance Footbeds by Specialized. They fixed my problems.
How to Solve Painful 'Hot Foot'
By Fred Matheny for www.RoadBikeRider.com
In cycling, it’s known as “hot foot” -- a burning pain in the ball of the foot, perhaps radiating toward the toes. Severe cases feel like some sadistic demon is applying a blowtorch.
Hot foot occurs most often on long rides. It may develop sooner or more intensely on hilly courses because climbs cause greater pedaling pressure. The pain results when nerves are squeezed between the heads of each foot’s five long metatarsal bones. These heads are in the wide part of the foot (the “ball”) just behind the toes.
My worst case of hot foot occurred on a 3,400-mile, 24-day transcontinental ride. With an average distance of 140 miles per day, no rest days and more than 100,000 feet of vertical gain, my dogs were smoking by the third week.
My RBR partner, Ed Pavelka, remembers being in agony near the end of one 225-mile ride early in his long-distance career. It was his first experience with hot foot, and the problem plagued him that season until he changed to larger shoes. Feet always swell on long rides (more so in hot weather), causing pressure inside shoes that normally fit fine.
“Hot foot” is actually a misnomer. It’s not heat but rather pressure on nerves that causes the burning sensation. You’ll sometimes see riders squirting water on their pups in a vain attempt to put out the fire.
Besides tight shoes, another risk factor is small pedals, especially if you have large feet. Small pedal surfaces concentrate pressure on the ball of the foot instead of spreading it the way a larger pedal will. If your cycling shoes have flexible soles like most mountain bike shoes, they’ll be less able to diffuse pressure.
Before Ed figured out his shoe-size problem, he tried to solve the pain with cortisone injections. That’s an unnecessary extreme in most cases -- and it’s not fun to have a doctor stick a needle between your toes. Here are several better solutions.
• Adjust shoe straps. It’s the top strap nearest your ankle that stops your feet from slopping around in your shoes. Tighten it as much as necessary, but keep the strap nearest your toes loose for maximum room.
• Use thinner insoles and/or socks. This will give your feet more room to swell without restriction, especially helpful if your shoes are borderline snug.
• Re-focus the pressure. Many riders solve hot foot by moving their cleats to the rear by as much as 8 mm. Long-distance enthusiast may go back as far as the cleat slots allow. They might even drill new rearward holes. After using this remedy, lower your saddle by the same amount if you moved your cleats backward 2-4 mm. If more than 4 mm, lower the saddle about half the amount. So, if your cleats go back 1 cm, put the saddle down 5 mm.
• Add metatarsal buttons. These foam domes are placed on insoles (or are built into them) just behind the ball of the foot. They spread the metatarsal bones so the nerves running between them aren’t pinched by pressure or swelling. You can find these products in the foot-care section of drug stores.
• Switch to larger pedals, for the reason mentioned above.
• Buy new shoes. Look for a model with a wider-and-higher toe box, a stiffer sole and an anatomical footbed with a metatarsal button. One model that meets these specs is the Specialized BG, with versions for road and off-road.
• Purchase custom orthotics. These plastic footbeds are supplied by podiatrists or sports medicine clinics. Among their biomechanical benefits are built-in metatarsal buttons. Be certain the practitioner understands you're a cyclist, because orthotics for runners are not what you need. Cycling is a forefoot activity, not a heel-strike activity.
It worked.
I find the effects of the Tums last about 45 minutes or so. I've passed this quirky tip along to many other riders suffering with hot foot; every one of them found relief.
Good luck!