Hit the Road and Pedal Past Pain: A Podiatrist’s Guide to Cycling Injuries
National Bike Month isn’t quite over yet, and what better way to celebrate than by cruising the open road or your favorite trail? Of course, that’s easier to do when your feet and ankles are pain-free.
Here’s the thing: Cycling offers a fantastic low-impact workout, but even the most enthusiastic riders can experience overuse injuries. The team at PodiatryCare, PC and the Heel Pain Center wants to keep you rolling pain-free, so with that goal in mind, we put together the following blog. Keep reading for some helpful hints on how to pedal past injuries or treat them when they do occur.
Typical Troubles
These overuse injuries are common, but they can be prevented or managed quite effectively.
Arch and Ankle Aches:
Numbness, tingling, or arch pain can indicate nerve irritation.
Select cycling shoes with good stiffness and arch support. If pain persists, custom orthotics can help distribute pressure evenly.
Heel Pain:
Plantar fasciitis, a common overuse injury, causes heel pain during your ride or first steps in the morning.
Stretching your calves before and after your ride and using supportive cycling shoes can help. Shockwave therapy can work well for pain that’s already present.
Prevention Strategies
Taking the steps below can help you avoid any injuries in the first place.
Start Slow and Increase Gradually:
Don't jump straight into long distances. Build up your endurance gradually to avoid stressing your body.
Pay Attention to Pain:
Pain is a signal to take a break or adjust your form. Pushing through pain worsens injuries.
Warm Up and Cool Down:
Dedicate 5-10 minutes to gentle stretches before and after your ride to improve flexibility and prevent tightness.
Invest in a Quality Bike Fit:
A professional bike fitting ensures your bike is adjusted to your body measurements, promoting proper posture and reducing stress on your joints.
Don't let the pain of overuse injuries slow you down!
Dr. Kristen Winters, Dr. Charlotte George, Dr. Matthew Tschudy, Dr. Rebecca Wiesner, and Dr. Laura Vander Poel provide best-in-class podiatric care and compassionate, responsive treatment to patients in Hartford County. To contact us or schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.