Custom insoles · The Bike Fit Academy

Custom insoles

I had a bike fit back in May 25 after some frustrating issues in Mallorca. As soon as I tried to ride up hill at more than a 5% Incline, my left leg just gave up and spat the dummy out of the pram.

I was ok on the flat but climbing was impossible.

A mate recommended the Bike fit services at The Giant Shop near Lincoln so I gave it a shot.

Lots of other stuff going on with my health at the moment but one thing I have been looking into is this left sided issue.

A recent MRI scan showed I have medial damage to the left knee , OA, wear and tear, torn meniscus and fluid, I’m opting not to have surgery at the moment as all the damage is on the medial side of my left knee and other issues would prevent an operation taking place for at least 6 months as it’s not essential.

The bike fit and some therapy has resolved the dying leg syndrome , but my issue now is back to the knee being the week spot when climbing,

Above 220watts I start to feel it, so staying seated, higher cadence , lower gears and not grinding are key precautions I take.

After my last visit with the surgeon I started to think more about off the bike and how I could improve things, and I dance down memory lane thinking about any trauma to my left side bought back the painful moment when I got booted in the left ankle playing football for an under 12’s side and having to walk 1 mile home with my Raleigh Chopper.

Yes it turns out that my left ankle pronates inwards, with rotates my tibia and is likely to be the root cause of all this.

So back to insoles , off the bike I’m looking at better shoes , more support and maybe a heel wedge to support the ankle and prevent over pronation.

On the bike is another issue, I was using G8 insoles prior to the bike fit, alarm bells started to ring when the fitter took them out and said I should try some custom moulded insoles( I had new lake shoes with a nice wide toe box which he also didn’t like and tried to seek me more shoes, I get it , sales targets )

These custom insoles are the type where you stand in a gel mat and a vacuum comes on and moulds the gel to your feet, they then use this impression to mould your insoles. Don’t get me wrong they are really comfortable but ! Do they offer correction ? My feeling is they don’t , they just offer natural support , can anyone comment on this ?

I still have the G8’s and that’s the next question, do I fit the G8 and add a heel wedge , or do I add a cleat wedge? I do ride Gravel shoes spd’s so I feel cleat wedging is less effective.

I have conducted a little test in everyday shoes, when I to a left legged squat, me knee dives straight in to the medial side and collapses,

Same shoe with a 3mm temporary wedge under the medial side of the insole, one legged squat and my knee tracks central over the foot and doesn’t collapse

Should I carry out this same test / principle off the bike with my cycling shoes?

I’d be interested in your comments and opinions, I’ve attached my bike fit also

Cheers

Dean

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