Cycling shoes and high instep

Finding your feet with volume supported cycling shoes

When measuring your feet for cycling shoes, most retailers – and indeed, many cycling shoe brands – will go by the length of your foot as the sole parameter – no pun intended! If you’re lucky, they may also address the width of your feet, and hopefully – but not always - offer you a selection of cycling shoes in width fittings. Thankfully for you though, here at Lake cycling shoes, our expert retail partners will measure both your width and length before looking across what is probably the best selection of cycling shoe models in the world, to help you to find your own unique fit.

Get instep with a professional shoe fitting

However, there is another very important parameter to consider alongside length and width, and it’s too frequently overlooked by retailers, who will simply put your cycling feet into a longer cycling shoe, in a pointless attempt to compensate where volume is an issue. Being more specific, having a high instep or a high arch will fundamentally increase the volume of your foot inside a cycling shoe. A cycling shoe should be designed to accommodate this, which is why we have such a tapestry of technical cycling shoes to choose from, based on various shoe ‘lasts’.

Getting this aspect right is critical, and it’s that 3rd all-important element that we always consider, when creating some of the world’s most comfortable cycling shoes: length, width and volume.

The terms ‘high instep’ and ‘high arch’ refer to issues that can be related, and which relate to the same anatomical feature, which is a prominent curvature of your foot's arch, and the volume of foot above the arch. On the upper of the foot, this difference between the highest point of your arch and the top of your foot directly above it, is the instep – and it can vary between low, medium and high insteps. Each one will give a foot a particular volume requirement in a cycling shoe.

The over-arching message in shoe fitting is comfort

On the underside of the foot, the curvature and high arch relates to the arch and its height – a high arch will need supporting, and we will come onto that, later. By placing your feet onto a sheet of paper – or, with the help of a technical gel pad designed for biometric foot analysis at one of our skilled retail partners – a high instep or high arch will show by the gap between the imprinted forefoot and heel area. It’s how our shoe fitting partners create custom insoles for your own cycling shoes, to ensure that perfect fit. And, it’s one of the ways in which Lake cycling shoes lead the way, by providing the global cycling community with our legendary cycling shoe comfort.

Adding comfort to performance – for power

You’ll notice this if you have a high instep and you place your foot into a cycling shoe that isn’t designed to support a high instep and volume. The pronounced and elevated instep will push the foot upwards, against the tongue and the shoe upper, and put pressure between the foot and the BOA fittings, giving pain and discomfort when riding – or even when standing still.

Yes, a high instep can make it challenging to find cycling shoes that can adequately accommodate the increased volume of the foot. The best shoes for a high a instep need to have extra room over the top of the foot, and the correct width, as bunching the sides of the feet will simply add to the problem and increase the discomfort.

Cycling shoes with a wider toe-box area will ensure that your toes can relax, whilst you concentrate on your performance. Remember, a comfortable cycling shoe will help you to increase performance and enable you to put down the power, pain-free!

Supporting a high arch

Normal cycling shoe insoles are simply a generic and basic product, that follows the shoe last and sole. Here at Lake, we use a high-quality insole; however, for best results and when you have a high instep, we always recommend having a custom insole. A custom insole from one of Lake shoe fitting experts, or a qualified bike fitter, will give your arch that necessary support, alongside a better heel cup fitting. This will also ensure that your feet are now evenly distributing weight and pressure as you ride, preventing pain and discomfort, and maximising your cycling performance and power.

Ultimately, not every Lake cycling shoe will fit your feet properly if you have a high instep/arch. That’s why we use several different lasts at any time, to give you a varied selection of cycling shoe shapes and options.

Cycling shoes options for high instep and high arches

Our new CX21C and MX21G road and off-road shoes are a great choice for a high instep – especially when using a custom foot bed.

Other good options are the CX302, CX20R, MX30G & MX20G, which offers cyclists a very lightweight, breathable and extremely adjustable upper that is available in 3 widths and women’s specific sizes. Utilizing Clarino microfiber, mesh, laces and Lake’s Handmade CFC 3K carbon fiber sole, this cycling shoe that can really do it all- from hot days to indoor riding.These ultra minimal upper gives superior breathability & extremely lightweight while maintaining form & structure where needed, whilst ultra-durable and easily replaceable Laces or BOA fit system offer you an unlimited and ultimate customization, for the perfect fit and comfort.

Ultimately, the best advice is to always talk with one of our expert shoe fitting partners, or to get a full bike fit and have your whole cycling biometrics analysed. Whilst we believe that our cycling shoes are some of the very best in the world, not every model will suit your own feet – especially with a high instep or high arches. What we can say, however, though is that there is a Lake cycling shoe for you. Yes, among probably the most varied range of cycling shoes in the world, you can find your fit here at lake, and add comfort, performance and power to all of your cycling adventures.

Better still, once you’ve found your fit with Lake; that model of shoe will usually be available in both road and gravel options, with the same world-leading quality and legendary comfort – wherever you ride!