Cycling is a fun physical activity the whole family can enjoy. Whether you’re a recreational biker or you log hundreds of miles a year, cycling can keep you healthy while you explore some local trails, but you also need to be mindful of how the activity can be stressful for your feet and ankles. In today’s blog, we take a closer look at how you can work to prevent four common foot and ankle injuries that oftentimes affect cyclists.
Common Cycling Injuries Of The Foot And Ankle
Although cycling doesn’t involve the heavy impact an activity like running does, you’re still putting repetitive force on your foot and ankle as you pedal, and this can lead to a number of different injuries, including:
Achilles Tendonitis – Achilles tendonitis is oftentimes the result of overuse and overstress of the tendon that runs from the calf muscle to the back of your heel. If you bike for too longer of a distant or too often in a short amount of time, this repetitive strain on the Achilles tendon can lead to inflammation and tendonitis. The condition can also be brought upon by having your bike positioned incorrectly in relation to your body. Take things slow and gradually increase your distance or duration, and have your seat position fitted by a professional.
Plantar Fasciitis – Another area of your foot that can be susceptible to the repetitive strain of cycling is your plantar fascia. Located on the underside of your heel, the plantar fascia is a thick band of tissue that connects your heels to your toes, and pain can set in if stress causes the band to thicken or inflame. A bike seat that is too low can put excess stress on the plantar fascia, so again, proper seat positioning is a must. Orthotic inserts, load management and physical therapy can all help to prevent and treat plantar fasciitis.
Shin Splints – Shin splints are the result of inflammation of the muscles and tendons that run on either side of your leg bone. Stretching and slowly increasing your cycling distance and duration can help to ward off shin splints, as can custom orthotics for individuals with high arches.
Numbness – Finally, foot numbness is another common issue that cyclists oftentimes have to deal with. It can occur for a number of reasons, including wearing cycling shoes that are too tight or cleats placed too close to the toes, which can create tension across the bones in your feet. Wearing a wider shoe and having proper pedal cleat positioning can help to prevent foot numbness that may be making your ride uncomfortable.