When cycling, avoid pedalling with the middle (arch) or heel of the feet. Instead pedal with the balls of your feet, it is more efficient.

The ankle is the fulcrum for the force you generate with your feet. You generate far more force with the ball of your foot because the ball of your foot is further away from the ankle than your arch. Because it's difficult to keep your feet in position, it's possible to end up pedaling on your arches or heel unless you use something to hold your feet in place. Toe clips, which are comprised of cages and straps, can be attached to pedals to hold feet in the correct position. You can also use a clipless pedal system along with cleats.