Cycling is one of the activities during which you are most likely to injure your Achilles. The action of pushing the ball of the foot downwards during pedaling utilizes the calf muscles, to which the Achilles tendon connects. Weak or tight calf muscles contribute to injuries that cause Achilles pain.
Conditions
There are two conditions that can cause pain in the Achilles, Achilles tendinitis and Achilles tendon rupture. A complete tendon rupture is unlikely during cycling because it normally happens when you experience a sudden unexpected force, which is much more common in sports. The only solution is surgery and/or a cast. Achilles tendinitis however is inflammation due to overuse in the tendon. Exercising so that your calves are strong enough to stand up to your cycling regimen prevents Achilles tendonitis.
Single-Leg Eccentric Knee Squat
The single-leg eccentric knee squat builds strength in the Achilles and calves to reduce the chances of a cycling injury. Since one leg pushes down on the pedal while the other leg bends and follows the pedal upwards in a circular movement, this exercise on one leg is effective for cycling. Unlike jumping activities, the legs in cycling are never doing the same thing at the same time. To perform a right eccentric knee squat, stand on your right foot facing a wall and with your toes only a few inches from the wall. Bend your left knee behind you to take the foot off the floor. Then, bend your right knee to lower into a squat, keeping your knee centered over your foot. Stand up and then squat again but point your knee to the left. On the next squat, point your knee to the right. This builds strength in the sides of your calf muscles for greater stability. Repeat the pattern on your left leg.
Calf Stretch
Tight calf muscles reduce the ankle's range of motion, which may lead to Achilles tendinitis. Stretching before and after cycling is a way to avoid this. If you're already in pain, stretching the calves and ankle at least twice a day alleviates pain more quickly than simply resting. Either way, stretches for the lower leg release tension. The calf stretch lengthens the gastrocnemius muscle of the calves. To perform the calf stretch, stand facing a wall with your hands on the wall for balance. Step one foot back, straighten that leg and point both feet at the wall. Bend your front leg until you feel the stretch in your rear calf. Hold for 20 seconds per repetition and repeat six times per leg.
Heel Stretch
The heel stretch is similar to the calf stretch for the starting position, but you bend the opposite leg. You should feel this stretch lower near your ankle. Begin in the same position facing the wall and bend your rear knee until you feel the stretch in your rear heel. You might need to shorten the distance between your feet to do this stretch. Hold for 20 seconds per repetition and repeat six times per leg.
