The West Orange Trail stretches 22 miles through some of Central Florida's most scenic terrain, from Apopka through Winter Garden and down to Killarney. For runners and cyclists, it's a world-class resource right in our backyard. But logging miles on the trail—whether on foot or wheels—puts significant demands on your feet. Here's what you need to know to train safely and avoid injury.

The West Orange Trail: A Runner's and Cyclist's Paradise

Built on a former railroad corridor, the West Orange Trail offers:

22 miles of paved path: Smooth asphalt surface ideal for road running and cycling
Relatively flat terrain: Gentle grades suitable for all fitness levels
Multiple access points: Including the popular Killarney Station and Winter Garden trailhead
Year-round usability: Florida weather allows training in every season
Active community: Running groups, cycling clubs, and weekend warriors

The trail's paved surface and accessibility make it a go-to destination for training—but that same hard surface can contribute to overuse injuries without proper care.

Running Foot Care on Paved Trails

The Impact of Hard Surfaces

Running on pavement generates 2-3 times your body weight in impact force with each stride. Over thousands of repetitions, this stress accumulates. The West Orange Trail's asphalt surface, while smooth and predictable, offers less shock absorption than softer trail surfaces.

Common Running Injuries

Plantar Fasciitis

Sharp heel pain, especially with first morning steps
Worsens with increased mileage
Often related to insufficient arch support or overtraining

Achilles Tendinitis

Pain at the back of the heel or lower calf
Stiffness after rest periods
Common when increasing mileage too quickly

Stress Fractures

Localized pain that worsens with activity
Often in metatarsals (foot bones) or tibia (shin)
Requires rest and often imaging to diagnose

Shin Splints (Medial Tibial Stress Syndrome)

Pain along the inner shin bone
Worse during and after running
Often caused by overpronation or worn-out shoes

Running Shoe Selection

Your shoes are the most important piece of equipment for trail protection:

Get properly fitted: Visit a specialty running store for gait analysis
Know your pronation type: Neutral, overpronator, or underpronator
Replace regularly: Every 300-500 miles or when cushioning feels flat
Consider rotation: Alternating between two pairs extends shoe life
Match shoe to surface: Road/trail hybrids work well for paved paths

Training Smart

Follow the 10% rule: Increase weekly mileage by no more than 10%
Include recovery days: Your body adapts during rest, not during runs
Vary your surfaces: Mix in some grass or softer surfaces when possible
Warm up properly: Dynamic stretches before running, static after
Listen to pain: Distinguish between normal fatigue and injury warning signs

Cycling Foot Care: Pedaling Without Pain

Cyclists face different but equally important foot challenges. While cycling is lower-impact than running, the repetitive pedaling motion creates its own set of issues.

Common Cycling Foot Problems

Hot Foot (Metatarsalgia)

Burning pain in the ball of the foot
Often develops mid-ride during longer distances
Caused by pressure on nerves and blood vessels
Solutions: Wider shoes, adjusted cleat position, metatarsal pads

Numbness and Tingling

Decreased sensation in toes or foot
Results from compressed nerves
Often related to tight shoes or cleat positioning
May indicate need for wider cycling shoes or insoles

Achilles Pain

Pain at back of heel during pedaling
Often related to saddle height or cleat position
May indicate need for bike fit adjustment

Arch Pain

Can result from lack of arch support in cycling shoes
Worsens with longer rides
Custom orthotics often help

Cycling Shoe and Cleat Setup

Shoe Selection:

Proper width is crucial—most cycling shoes run narrow
Ensure adequate toe box room
Stiff soles transfer power efficiently but shouldn't cause pain
Consider shoes with adjustable ventilation for Florida heat

Cleat Positioning:

Cleats should place ball of foot over pedal spindle
Slight adjustments can relieve or cause pain
Consider professional bike fit for persistent issues
Float (rotational freedom) can reduce knee and foot stress

Preventing Cycling Foot Problems

Don't overtighten shoes: Leave room for foot swelling during long rides
Take breaks on long rides: Unclip and flex feet periodically
Maintain proper bike fit: Saddle height affects foot pressure
Consider insoles: Cycling-specific orthotics support the arch
Ventilate: Choose shoes and socks that manage Florida humidity

Florida-Specific Considerations

Training on the West Orange Trail in Central Florida presents unique environmental challenges:

Heat and Humidity

Increased swelling: Feet swell more in heat—allow extra room in footwear
Moisture management: Wet feet are blister-prone feet
Fungal risk: Warm, moist conditions promote athlete's foot
Sun exposure: Don't forget sunscreen on exposed foot areas

Trail Surface Temperature

Asphalt can reach 150°F+ on summer afternoons
Heat transfers through shoes, affecting comfort and performance
Early morning or evening training recommended in summer

Year-Round Training

Florida's mild winters allow consistent training, but this also means:

Less natural recovery time compared to northern climates
Higher risk of overuse injuries without planned rest periods
Need for intentional cross-training and recovery scheduling

Injury Prevention Strategies

For Runners

Pre-run routine: 5-10 minutes of dynamic stretching and activation
Post-run care: Static stretching, foam rolling, and hydration
Strength training: Foot and ankle exercises 2-3 times weekly
Cross-training: Cycling, swimming, or elliptical to reduce impact
Gradual progression: Build base before adding speed work

For Cyclists

Proper warm-up: Easy spinning before intensity
Regular bike fits: Especially after equipment changes or injury
Off-bike stretching: Calves, hamstrings, and hip flexors
Foot exercises: Toe spreads, arch strengthening, calf raises
Equipment maintenance: Worn cleats affect biomechanics

Essential Foot Exercises

Toe Yoga: Lift big toe while pressing others down, then reverse

Arch Doming: Create an arch by pulling ball of foot toward heel without curling toes

Calf Raises: Both straight-knee (gastrocnemius) and bent-knee (soleus) variations

Towel Scrunches: Use toes to scrunch a towel toward you

Ankle Circles: Full range of motion in both directions

When to See a Sports Podiatrist

Not all pain requires professional intervention, but some symptoms shouldn't be ignored:

Seek Evaluation For:

Pain that persists beyond 1-2 weeks despite rest and self-care
Sharp, acute pain during activity that stops you mid-workout
Swelling that doesn't resolve with RICE (rest, ice, compression, elevation)
Numbness or tingling that doesn't improve with equipment adjustments
Visible deformity or bruising after injury
Recurring problems in the same location
Pain that affects your gait or causes you to compensate

What We Offer Trail Athletes

At Central Florida Foot & Ankle Institute, our sports podiatry services include:

Gait and biomechanical analysis: Identifying form issues that cause injury
Custom orthotics: For running shoes, cycling shoes, or both
Shockwave therapy: Non-invasive treatment for chronic conditions
Injury rehabilitation: Guided return-to-activity protocols
Preventive consultations: Pre-season assessments for serious athletes
Surgical expertise: When conservative treatment isn't enough

Hit the Trail with Confidence

The West Orange Trail is one of Central Florida's greatest recreational resources. With proper foot care, smart training, and timely attention to problems, you can enjoy thousands of miles on the trail—whether running or riding.

If foot or ankle issues are limiting your training or causing pain, don't wait until minor problems become major injuries. Central Florida Foot & Ankle Institute serves Winter Garden's active community with comprehensive sports podiatry care.

Ready to run or ride pain-free? Schedule your sports podiatry appointment today →

About Central Florida Foot & Ankle Institute

Dr. Carli Hoover and Dr. Sean Griffin lead Central Florida's premier podiatric practice. With special expertise in sports medicine and athletic injuries, our team helps runners, cyclists, and active individuals throughout Winter Garden and the greater Orlando area stay on their feet and on the trail.

This article is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare provider for diagnosis and treatment of any medical condition.

Running and Cycling Foot Care on the West Orange Trail