Foot location on pedal

[travellingwest]

Forgive me if this is in the wrong forum.

As a kid and even right up until the last bike I owned, about 17 years ago, I always rode with the middle of my foot on the pedal. This time, having been reading in certain circles that it should be the ball of the foot, I've been doing that.
Two problems: one, I cannot keep my heel down (I had this problem horse riding too!); and two, maybe as a result of one but not sure, I was suffering significant anterior knee pain at the end of a ride.
I did some research on t'internet last night and it seems that actually, the ball of the foot isn't necessarily the best position on the pedals; it is good for a sprint but not for the long term. It seems that it can cause other physical issues. So, on my pre-dawn, pre-rainfall and pre-work ride this morning using the middle of my foot on the pedals, result = no knee pain. Also, no loss of power, felt very comfortable and natural.

So I wondered, how many of you pedal with ball of foot or middle foot?

 

[Ajax Bay]

I set my (spd-SL) cleats back as far as they will go so the pedal axle is a small distance back from the ball - towards your 'middle'. If you've found a position which is better, for you, what's not to like?
All my riding is longer distance (>60 miles), except riding to the pub. My road shoes have pretty stiff soles.

The recommended foot position over the pedal spindle is almost universally acknowledged as the ball of the foot. The ball is one of the three "rockers" of the foot, along with the heel and big toe. It is at the end of the body's only first-class lever, and is ideally placed to be both a powerful and stable point to apply pressure to the pedal. The "ball" could be regarded as quite a large area though, so we need to be a little more precise in defining exactly what we mean by it.

As a rule, there is often little downside to the cleats being too far back. Being forwards encourages a 'toe down' posture and can give toe numbness and 'Hotfoot'.

The diagram (from "Understanding Joints" by Bernard Kingston) shows the many bones of the foot. The "ball" is regarded as the area at the distal end of the five metatarsal bones. For cycling we need to use a horizontal line, so choose a best fit through the first four. In the diagram shown, the horizontal alignment of the first three is very good but in the real world this is not always the case, the second often being the longest. The position of the first metatarsal is fairly easy, being the bony bump on the side of the foot by the big toe. The rest often reveal themselves when the toes are flexed.
https://www.bikedynamics.co.uk/fit01.htm

 

[Drago]

If you're wellington adulthood and managing to ride OK while avoiding injury then stay flat footed.

Its not ideal, but if it's working for you and you're struggling a bit with the alternative...

 

[oldandslow]

I agree, I've always tried to position the widest part of my foot over the pedal spindle. It helps to ride often with cleats (or, when I started, toe clips).

But different maybe if you're getting pain.

 

[ebikeerwidnes]

I ride however it feels right

I have been riding like that since I was about 11 and I ain;t changing now!

having said why - the MTB flat pedals the LBS put on for me afew years ago have allowed me to cycle with the balls of my feet more easily and I do that sometimes
but if I do the seat feel a rad too low!