In India,increasing number of people, are participating in the Cycling sport making it a popular recreational and competitive sport. India is pedalling its way to the cycling culture!
People are taking up cycling as part of their daily fitness routine while some to find adventure and fun. It’s important to keep your feet, ankles, and legs healthy and injury free. Going for a bike ride can be easier on your feet and joints than other forms of exercise, but that isn’t always the case.
Some of the Lower Extremities Cycling Injuries
Despite being a non contact, low-impact sport, as many as 85%of athletes engaged in the sport will suffer from an overuse injury and Biomechanical inefficiencies make it harder to ride resulting in lower limbs injuries.
Some frequent cycling injuries treated by our podiatrist team include:
Achilles tendinitis – Results from continuous or repetitive contraction of calf muscles while pedaling leading to pain,swelling, and stiffness at the back of the leg, just above the heel.
Heel pain – Sitting too high on your seat may lead to stretching and tearing of tissue on the underside of the heel (i.e.plantar fasciitis).
Tingling feet – Constant pressure and too-small shoes are a few of the factors that can cause foot numbness in the middle of a ride.
Ball of foot pain – Metatarsalgia or ball of foot pain is common in riders with poor shoes, poor pedal positioning and riding in too high a gear for the terrain.
Knee pain – Knee conditions are especially common among riders resulting from biomechanical issues with the feet and how they interact with the pedals.
Shin pain – Biomechanical & muscle imbalances, or even structural problems with your arches can lead to pain, strain, and tenderness in the shinbones or surrounding soft tissues.
Muscle tightness or fatigue – Tight calves and hamstrings combined with too much non-stop riding can quickly lead to chronic pain.
Podiatric Foot Care for Cyclists When chronic foot pain is keeping you from going on the perfect ride, you need a foot care expert’s guidance.
How we can help you:·
– Improving biomechanics – to lessen stress on the feet as you ride·
– Footwear suggestion – a stiffer and better pair of cycling shoes can make a difference.
– Orthotics– Customised orthotic insoles for your shoes in order to protect and cushion the balls of your feet, support your arch, or maintain proper foot position on the pedals.
Safe Cycling Tips Often, repetitive cycling injuries and pain can be traced to a correctible problem with your riding style, or technique.
Is it the right bike for you? Most casual riders get their bikes from a department store, sale, or from a relative, which often means the bike frame could be wrong size, or style not suited for your preferred terrain.
Seat height matters – Too high may contract calves, too low seat may lead to knee pain. Even a centimeter or two off the ideal height can make a big difference.
Where are your feet? Foot placement makes a difference. Some people push the pedals with the balls of their feet, while others ride on the arches. Recommended to place the balls of your feet directly over the pivot arm of the pedal. If you use cages or cleats when you ride, they may need to be adjusted.
Shoes and socks – Breathable, moisture-wicking socks are a must, as are shoes specifically designed for cycling
Podiatrist Chaitanya Shah