Avoid these foot and ankle injuries while cycling

Iowa is full of bike trails, trail systems and bicycle-friendly communities that make cycling a convenient and fun way to stay active. Events like RAGBRAI – an annual bike race that brings in thousands to cycle across the state – highlight our love of biking even more.

But if you aren’t careful, you can easily injure your foot or ankle.

How to prevent ankle and foot injuries when biking

Injuries to the foot and ankle are easily preventable simply by giving yourself enough time to train for the event and ensuring your equipment fits correctly. Stop by your local bike store to make sure your

• Bike is tuned and sized correctly.
• Seat is at the appropriate height. If your seat is too low, you will put more stress on yourself, which will exacerbate injuries.
• Shoes fit correctly. Ill-fitting shoes can cause numbness, blisters and other aches.

Common biking injuries to ankles and feet

Achilles tendinitis

Your Achilles tendon is one of the strongest tendons in your body and is activated throughout the pedal stroke. You can aggravate the Achilles tendon with overuse or poor technique.

Prevention: Stretch before and after riding. Be sure to fully extend your knee to activate the Achilles tendon properly – use a towel or wall to get the full stretch.

Treatment: Take anti-inflammatory medications such as ibuprofen. Apply a cold compress to the foot and ankle. If the injury lingers for more than a week, alternate applying both heat and ice.

Plantar fasciitis

The plantar fascia is a thick band of connective tissue located at the bottom of your heel. Plantar fasciitis is a sharp heel pain caused by overuse, causing microtears and inflammation of the fascia that can be due to inadequate stretching, insufficient training or inappropriate seat position.

Prevention: Wear correct fitting, supportive shoes and continue stretching during breaks. When you stop pedaling a bike, your muscles tighten, which can further aggravate this injury. It’s best to stay moving and keep the muscles and tissues more elastic.

Treatment: Take anti-inflammatory medications, freeze a water bottle and roll it along the bottom of your foot. You can also roll a tennis or golf ball along the bottom of your foot to massage the tissue. Perform stretching exercises after a period of rest prior to resuming weight-bearing for optimal results.

Metatarsalgia

Metatarsalgia is pain in the ball of your foot. This injury typically occurs when your pedal placement is incorrect and you’re putting too much pressure on certain areas of the foot.

Prevention: Make sure your bicycle is fit properly, you’re wearing the right shoes and you’re using the right technique.

Treatment: Know your limits. Don’t push through the pain. Instead take a break, take your shoes off to decrease the pressure and lightly massage the area. Don’t further strain yourself.

When to see a doctor

If you notice any swelling to the foot or ankle, or the pain lasts longer than 10-14 days, you should contact your provider. You may need an X-ray or additional testing.

Inability to bear weight on your foot or ankle is a red flag. You don’t always need to push through soreness. Listen to your body.

Like with other athletic activities, most injuries are due to overuse. If you’re going to undertake a big cycling event, like RAGBRAI, train and make sure you’re prepared.

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