Cycling is a favorite activity for many here in Arizona, and some people take it up a notch by riding on dirt paths or more natural surfaces on a mountain bike. If you love mountain biking or riding along an unpaved path, your feet experience some additional forces when you’re off the beaten path, and that can lead to pain or injuries. In today’s blog, we take a closer look at some of the more common foot issues that mountain bikers may run into during the course of their rides, and we discuss some treatment options.
Foot Pain When Mountain Biking
Mountain biking puts a few different forces on your feet that you don’t really experience in such a capacity when you’re biking on paved surfaces or on a stationary bike. For example, there’s the strong vibrations exerted on your feet and impact forces through the pedals every time you traverse over a bump or a rock. Riders also have a different riding position, oftentimes standing to get up hills or over rough terrain, putting the full weight of their body on their feet, only amplifying the shock and stress the feet feel during a ride. Riders also tend to push harder to pedal the bike as their path is more challenging or has greater inclines.
Because of this, mountain bikers and off-road riders are subject to certain foot issues, including but not limited to:
Metatarsalgia – Perhaps the most common foot issue that plagues mountain bikers is metatarsalgia, which involves inflammation and nerve discomfort in the forefoot as a direct result of chronic stress and impact forces.
Toe Discomfort/Numbness – Sometimes referred to as “hot foot,” compression of interdigital nerves between the metatarsal heads as a result of regular standing on the pedals can lead to pain, discomfort or numbness in the toes.
Achilles Tendonitis – Standing and pedaling hard can end up irritating the Achilles tendon, the largest tendon in the body. This can lead to pain just above the heel region and difficulty pedaling comfortably.
Cuts/Scrapes – Your ankle can get a little beat up if it slips off the pedal, if your feet hit the pedal pins or if you suffer a fall and try to brace yourself by putting your foot down. Cuts, scrapes and more serious injuries like a fracture can occur during more extreme bike riding.
Prevention And Treatment Strategies
There’s no perfect way to prevent all foot and ankle injuries when riding, but there are some things you can do to reduce your risk of an injury or alleviate them when they develop. That includes:
Rest – Give your body plenty of time between rides. Overstress is the most common reason a foot or ankle injury develops in mountain bikers.
Positioning – Head to a cycling shop and have your seat position professionally fitted. Bikes and people come in all different shapes and sizes, and odds are your bike isn’t in the perfect position for your height, and that can amplify the stress on your feet.
Right Equipment – Again, it’s wise to consult with a professional to get the right type of pedal clips or cycling cleats to ensure your equipment isn’t increasing your risk of a foot injury.
Consult With A Specialist – For minor injuries that keep coming back or more major concerns, connect with a foot specialist in your area. Reach out to Dr. Silverman and the team at OrthoArizona to determine what’s going on with your feet and the best way to make discomfort a thing of the past. Give our team a call today at (602) 648-5444.