TLDR;
Your cleat setup is one of the biggest hidden levers in cycling comfort and injury prevention. Even a few millimetres off can cause knee, hip, back or foot pain. A precise cleat fitting unlocks better power, less discomfort, and longer rides.
When I work with riders, cleat misalignment is often the culprit behind nagging pain. Many ask, “Does cleat position really matter?” The answer: yes. Whether you ride road, gravel, or mountain, your cleats connect your body to the pedals. Get them right, and your bike and body work together. Get them wrong, and discomfort or injury becomes the norm.
Why cleat setup is often overlooked
Most cyclists focus on saddle, handlebars, and frame geometry. And ignore cleats. Yet cleats are one of only three contact points to the bike (saddle, pedals, hands). Improper cleat positioning is linked to injuries, inefficiency, and fatigue.
People also ask:
- How far forward should cleats be on cycling shoes?
- Can improper cleats cause knee pain?
- What is cleat rotation/float?
These are common questions, because many riders feel the consequences without knowing the cause.
The three cleat axes: fore-aft, lateral, rotation
To get cleats right, you must understand three dimensions:
- Fore-aft (forward/back): Too far forward stresses knees and calves. Too far back loses leverage. Many experts recommend placing the pedal axle slightly behind the ball of the foot, but this is also a very personal thing. Get an expert to help you.
- Lateral (side-to-side): Adjusting cleats laterally helps your knees track properly and reduces valgus or varus strain. Just remember – proper tracking = less slacking.
- Rotation/float: A bit of angular movement (float) lets your foot pivot naturally. Too little float forces joints into strain.
When done right, your cleats let the hip, knee, and ankle align naturally through the pedal stroke. Smooth is fast and fast is smooth.
Why one millimetre can hurt you
Even 5mm misalignment can hurt. Wrong cleat position often leads to:
- Knee pain (especially patellofemoral)
- Foot numbness or hot spots
- Hip pain or low back strain
- Poor power output
Many riders assume the pain is from lack of strength or flexibility. Often the real culprit is a poor cleat fit. Adjusting your strength or stretching won’t solve the underlying problems.
How we find your ideal cleat setup
When you come in for a cleat setup session, we don’t guess. We analyse. Here’s how:
- Test ankle flexibility
- Observe pedal stroke mechanics under load
- Adjust cleats in the three axes (fore-aft, lateral, rotation)
- Fine-tune for your power output, comfort & feedback
We also consider your type of riding, road, gravel, MTB, time trial, because each demands a slightly different cleat strategy.
Overheard…
“I already have good shoes. Why spend on cleat work?”
Good shoes help, but they won’t override poor cleat position. Even the best shoes won’t prevent injury if your cleats are placed wrong.
“Will a cleat setup really last?”
Yes, for a long time. If done precisely. Riders often don’t need to change their position unless their body or equipment changes.
“Isn’t this overengineering?”
Not at all. The difference between a comfortable ride and chronic pain is often cleat alignment. It’s small, but high-leverage.
When to rethink your cleat setup
Does this sound like you?
- Knee pain that comes and goes
- Ankle or foot numbness
- Hip or back strain after long rides
- Imbalance or limp on one side
…then it’s time. Don’t just race through pain. Make it right with precise cleats.
Sort it out!
If you’re tired of discomfort and ready to ride efficiently, schedule your cleat setup session today. Experience how tiny tweaks translate into smoother pedals, more power, and less pain. Don’t leave your comfort to chance. Book now.
FAQ
Q: How far forward should my cleats be?
A: A good starting point is aligning the pedal axle under or just behind the ball of your foot. From there, test small shifts front and back.
Q: Can cleats cause knee pain?
A: Definitely. Improper alignment forces the knee into poor tracking and pain.
Q: How much float should I allow?
A: Moderate float (around 4–6°) is often optimal. Too much float wastes energy; too little causes joint strain.
Q: Do I need to redo cleats every season?
A: No. If your body and shoes haven’t changed, your ideal cleat position often remains stable for long periods.
Q: What if my left and right cleat position differ?
A: Many riders naturally have asymmetry. A professional fit will adjust each side independently to match your body.
