Ankle pain during a bike ride can result from many sources. When you cycle, you put stress on the knees, ankles and feet. Over time, this stress may cause damage or irritation to the muscles and tendons in the ankle. Your positioning may be one problem. Improper pedaling technique can cause inflammation. If pain is severe and you are unable to walk, see your doctor for a proper diagnosis.
Ankling
Ankling, an old-school method of pedaling, is said to improve performance. In ankling, flex your ankle back and forth during a pedal stroke. As your foot comes up to the top of the pedal arc, push down on your heel and lift the toes up off the pedal. The weight is on the heel. As the pedal rounds the arc, the foot flexes and shifts the weight to the ball of the foot or toe, and the heel comes off the pedal surface. Ankling can cause irritation and swelling in the Achilles tendons, according to bike expert Sheldon Brown. Concentrate on the position of your feet when you ride. Change your technique so the ankle is not flexing back on forth. The weight should remain centered in the middle of the foot.
Achilles Tendonitis
The Achilles tendon rests on the back of the ankle and allows the foot to flex. Damage to the Achilles tendon is likely due to poor pedaling technique. You may notice that you are constantly repositioning your foot on the pedal to reduce the pain. If the foot will not flex at all, see your doctor. If there is extreme swelling on the back of the ankle, this may indicate serious damage to the tendon and may require surgical repair. For minor pain, take some time off from bike riding to allow the tendon to heal.
Osteoarthritis
Osteoarthritis is a degenerative joint condition that results from constant stress; in the ankle joint, this may result from pedaling. The ends of the bones that connect the leg to the foot become frayed. This will lead to swelling and pain in the ankle. There is no cure for osteoarthritis; the condition will worsen over time. Your doctor may be able to give you medication to ease the pain and suggest protective devices, such as a brace or ankle support.
Treatment
Most ankle injuries will respond to icing. Wrap ice or a bag of frozen vegetables in a towel and lay the towel over the affected area. Leave the ice in place for up to 20 minutes. Repeat the icing every couple of hours until the pain subsides. Ice your sore ankle after riding. An over-the-counter pain reliever, such as ibuprofen, may help, but always consult your doctor before taking medication. If the pain persists, talk to your doctor about wearing an ankle support when riding.
