The Science (and Art) of Perfect Bike Shoe Setup
Get Your Cleats Right
We spend our days repairing bikes and talking with riders – commuters, gravel explorers, triathletes. And again and again, we hear the same thing: “My knee hurts,” or “My toes go numb.”
Nine times out of ten, the cause isn’t the saddle or crank length – it’s the cleats.
We don’t sell bikes or gear. What we do see, daily, are the effects of small misalignments between shoe and pedal. A few millimetres can make the difference between smooth pedalling and persistent pain. Here’s what the science – and our workshop – says about getting cleats right.
Why Cleat Position Matters
Your cleats define how your hips, knees and ankles move together. Even tiny shifts affect joint angles and muscle load.Recent research shows that small fore–aft changes of ±15 mm don’t reduce performance but significantly alter hip, knee, and ankle joint motion (Chartogne et al., 2023). Likewise, adjusting cleat angle – even by a few degrees – measurably changes joint kinematics and pedalling forces (Sola-López et al., 2023).
In practice, poor positioning often causes outer or inner knee pain, calf strain, or numb toes – complaints we see weekly at CycleLab. The goal: a vertical knee track and even pressure across the ball of your foot. Anything else adds friction where it shouldn’t.
Step 1 – Fore-Aft Alignment
A good starting point: place the pedal axle just under the ball of your foot.
Most fitters now go slightly rearward – about 5 mm behind the ball – to reduce forefoot pressure and calf fatigue.
Biomechanical studies confirm that a rearward cleat position can reduce Achilles-tendon strain without affecting power output (McDaniel et al., 2013). Too far forward, and you’ll feel “hot spots” or nerve compression under the toes.
Step 2 – Lateral Position
Seen from the front, your knees should move straight up and down over the pedals. If they drift inward, slide the cleat outward (toward the little toe). If they drift outward, move it inward.
A review by Fitzgibbon et al. (2016) found that achieving a more vertical leg line – sometimes using small wedges under the cleat – reduces knee stress. Simple rule: your kneecap should track directly over the pedal spindle.
Shoe Fit and Insoles
Even perfect cleats won’t help if your shoes don’t fit.
Choose snug shoes with no heel lift, and avoid cramping the forefoot. Very stiff carbon soles focus pressure; supportive insoles help spread it. Studies show that firm, contoured insoles can significantly reduce peak pressure under the ball of the foot (Jarboe & Quesada, 2003).
Stable shoes make cleat alignment consistent – and your feet happier.
Quick Checklist
Pedal axle under or just behind ball of foot
Knees tracking straight (vertical shank)
Natural foot angle – no forced rotation
Snug shoe fit, firm insole support
Bolts tight, position re-checked after first few rides
Getting cleats right isn’t about marginal gains – it’s about comfort, longevity and enjoying your rides pain-free.
Sources:
Fitzgibbon, S. et al. (2016). Foot–pedal interface adjustments and their effect on cycling kinematics. Journal of Science & Cycling, 5(3), 45–52.
Jarboe, N. & Quesada, P. (2003). Influence of sole stiffness on plantar pressure distribution in cycling shoes. Journal of Biomechanics, 36(8), 1101–1107.
Sola-Lopez, J., Castillo-López, J. M., Panera-Rico, E., Reina-Bueno, M., Fernández-Seguín, L. M., & Ramos-Ortega, J. (2023). Analysis of the Influence of the Angular Position of the Cleat in Kinematics and Kinetics. Applied Sciences, 13(6), 3922. https://doi.org/10.3390/app13063922
Chartogne, M., Bini, R., & Grappe, F. (2023). Acute effects of small changes in antero-posterior shoe-cleat position on pedalling biomechanics. Journal of Science and Cycling, 12(1), 32–39. https://pubmed.ncbi.nlm.nih.gov/35129429
McDaniel, J., Behjani, N., & Martin, P. (2013). The effects of cleat location on muscle recruitment strategies of cycling. Proceedings of the International Society of Biomechanics in Sports, 31(1), 1–4. https://ojs.ub.uni-konstanz.de/cpa/article/view/5625/5119
Gregor, R. J., Broker, J. P., & Ryan, M. M. (1994). Biomechanical factors associated with shoe/pedal interface. Sports Medicine, 17(1), 51–61. https://pubmed.ncbi.nlm.nih.gov/8171222