5 Common Foot & Ankle Cycling Injuries
In 2021 approximately 6.5 million people in England participated in cycling either for sport leisure or travel. It's clear that cycling is now more popular than it ever has been before, and as we shift towards a greener and healthier planet, its popularity will continue to grow.
While they may be unexpected, most cycling injuries are preventable and avoidable. Here are the top three most common foot and ankle cycling injuries and the steps you can take to avoid them.
Plantar Fasciitis
Plantar fasciitis is one of the UK's most common causes of foot and ankle pain. It's caused by repetitive irritation to the plantar fascia - a small but thick band of connective tissue within the bottom of the foot.
Plantar fasciitis is common in cyclists due to the stress placed on the plantar fascia while peddling. To reduce the risk of developing this condition, you should raise the height of the seat on the bike. This allows for a reduction in stress placed on the plantar fascia during pedalling.
Achilles Tendinitis
The Achilles tendon is the longest tendon in the body and connects the calf muscles to the heel of the hind foot. When the tendon becomes overused, it can cause swelling and pain in the hindfoot.
There are two primary causes of Achilles tendinitis in cyclists; one is overuse, and the other is poor technique. If you ride with your seat to low, have poor foot alignment or engage in improper pedalling technique, you're at a higher risk of developing this condition.
Metatarsalgia
Affecting the metatarsals, Metatarsalgia is the name for pain in the ball of the foot. This condition is common in cyclists due to repeated stress caused during pedalling.
To avoid this condition, avoid peddling with excess resistance and ensure you position your feet correctly. We would also recommend investing in soft-soled cycling shoes or inserting a soft insert if you have more rigid shoes.
Avoiding Injury
The majority of injuries are caused by poor technique and overuse. To avoid injury, make sure you know your limits. Simply doing too much puts you on the path to injury. If you're cycling long distances or cycling regularly, you should also know how to ride in the correct position and study proper pedalling techniques.