Anyone has experience on using cleat shims and wedges? Please share whether do they help alleviate the posture problem.
This is a really detailed subject …
Direct answer: yes I’ve used a shim. Simple flat yellow shims (will this iPhone stop autocorrecting shim to shim pls). I used them on road only.
My specific use case is I’m tilted forward on the right hip and up a bit.
Which results in the right leg being ‘effectively’ longer. Of course it isn’t longer but it’s an effect on the bike given the lower back/hip imbalance.
So I shimmed the left shoe by a small amount thereby lifting the left shoe a little to encourage a more balanced pair of hips and back.
Took them off eventually changing cleats and never put them back on.
Never noticed any difference in when I get pain. Still happened after a period of hard riding.
Maybe it does help balance things a bit (it seems like logically it should) and help but it was hard to tell.
You know … now you’ve mentioned this again … and thanks to @Abi (need Abi on this forum) I’m probably in slightly better balance than I was … o wonder if I should see if I can find some thin yellow shims to our under my left Speedplay cleat and try again. Thanks for posting this question.
I got a bike fit 2 years ago and got a yellow shim under my left cleat. I don’t know if these are standard thickness shims or if they are wedged at all, but with the shim I feel my fit is spot on and I can ride long distances with no issues. My cleat fore-aft position is slightly different left to right, but part of that was “if it ain’t broke, don’t fix it.” My right foot was fine but I was having pain in my left (or was it right) knee. So shim and slight cleat adjustment and now I’m pain free. I really think it’s black magic.
I have a very mild scoliosis and have a shim under a cleat. Only a few mm. I cannot confirm whether it itself has helped but I suspect it’s the shim and a combination of a better fit that had helped. I’m still not perfect, if I look down when on the bike I see the right side of the down tube a little, and not the left, but I feel comfortable which is the most important thing.
On the TT bike I always feel my left leg is shorter than my right, but when standing up they’re the same length. So I put a shim on my left cleat to see if that would help, and it sort-of helped, but then I started getting bad saddle sores on the right side… Then I figured out that my legs were the same length, I was just preferentially putting more of my weight on the right side of the saddle, and my hips weren’t ‘square’. So then I put the shim on the right shoe - forcing my right hip up and allowing my left hip to come down. Seemed to work for awhile, but I started to notice I would ‘lose control’ of my left leg during really hard efforts. Now I believe my issue is more likely related to having a hip angle that is too ‘closed off’, and a significant dead spot in my left pedal stroke. I still don’t know if the dead spot caused, or was caused by my hip angle.
TLDR; All of this to say that shims may help and they may not. It is probably best to first accurately diagnose your issue before trying to treat it with shims or anything else. You could inadvertently make things worse. Good luck!
I have 2 thin wedges on my left cleat. I was getting numbness in my pinky and 4th toes. After some of my own testing I found that my foot was slightly angled so all the pressure was ending up on the left edge of my cleat. The shims helped me keep my foot angled, but even out the pressure all along the bottom of my foot and I no longer get that numbness in my 2 toes.