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Help! ...My Feet are on FIRE!

Hot foot, also known as Metatarsalgia, is a common problem for triathletes, especially during long training sessions and races. Metatarsalgia, is a condition where the nerves and joint tissues near the ball of your foot are repeatedly squeezed by the long metatarsal bones which run through the feet to the toes. The constant squeezing leads to a pain in the base of the foot. New riding, increasing distance, or poor equipment often contribute to this condition. Hot foot occurs when the feet become overheated and swollen, leading to pain, discomfort, and a loss of power. Here are some strategies to combat hot foot during triathlon training:

  1. Proper shoe fit: Make sure your cycling shoes fit properly and are not too tight or too loose. A snug fit will prevent your feet from sliding around inside the shoe, which can lead to hot spots and blisters.

  2. Shoe ventilation: Look for cycling shoes with good ventilation, such as mesh panels or perforated uppers. This will help keep your feet cool and dry during training.

  3. Socks: Wear moisture-wicking socks that will keep your feet dry and cool. Avoid cotton socks, which can trap moisture and lead to blisters.

  4. Foot powder: Apply foot powder to your feet before putting on your cycling shoes. This will help absorb moisture and reduce friction.

  5. Rest and ice: Take breaks during training sessions to rest your feet and apply ice to reduce swelling and inflammation.

  6. Foot stretches: Stretch your feet before and after training sessions to improve circulation and flexibility.

  7. Adjust foot position: Experiment with adjusting the position of your feet on the pedals to relieve pressure points and reduce hot spots.

  8. Reduce training volume: If hot foot persists despite these strategies, reduce your training volume or intensity to allow your feet to recover.

Overall, preventing hot foot during triathlon training requires a combination of proper equipment, foot care, and training strategies. Experiment with different strategies to find what works best for you and don't hesitate to seek professional help if pain or discomfort persists.

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