As with any form of physical activity, cycling can take a toll on your body. In particular, cycling can lead to heel pain. Heel pain can turn a previously enjoyable activity into a painful experience. Over-training, poor body mechanics and poor bike feet can all lead to pain in your heels. Conditions that commonly affect cyclists include plantar fasciitis, a plantaris ligament sprain and the overuse injury known as Achilles tendinitis.
Plantar Fasciitis
Plantar fasciitis is an inflammation of the thick band of tendon that runs from your heel bone to your toes. This inflammation causes pain in the heel and in the bottom of the foot that is often more noticeable during physical activity and tends to subside with rest. Plantar fasciitis is often caused by over-training and wearing ill-fitting shoes. Individuals with flat feet or extremely high arches are more susceptible to plantar fasciitis. Plantar fasciitis commonly subsides with rest but can also be treated with injection therapy, activity modification, ice and orthotics. If left untreated, plantar fasciitis can create heel spurs -- calcium deposits that form underneath the heel bone.
Plantaris Ligament Sprain
The plantaris muscle is a small, slender muscle located on in the ankle that attaches to the inner portion of your heel bone. This muscle is responsible in assisting the calf muscles in the flexing the ankle as well as aiding in balance. Poor pedaling or positioning while cycling can irritate the plantaris muscle which can create heel pain. Spending on the severity of this injury, rest, ice, compression and elevation may be all that is necessary as treatment. More serious injuries may require immobilization and a more lengthy recovery period.
Achilles Tendinitis
Achilles tendinitis is an inflammation of the tendon that connects your calf muscles to your heel bones -- your Achilles tendon. Swelling, pain and tenderness in the heel are common symptoms of Achilles tendinitis. Poor cycling technique, repetitive stress from training or over-training can Achilles tendinitis. Achilles tendinitis will often appear to be worse when you participate in cycling. The pain will subside with rest. Therefore, rest is the most common treatment for Achilles tendinitis. Stretching, icing, compression and injections may also be beneficial in treating a case of Achilles tendinitis.
Considerations
Cycling shoes are a very important piece of equipment that all cyclists should invest in. Cycling shoes should have stable shank to efficiently transfer power from your feet to the pedals of your bicycle. A lack of a stable shank can lead to heel pain, arch pain, tendon conditions and burning of your feet. Proper cycling shoes help to protect your feet from the stress of riding a bicycle. Orthotics can also be used to help control arch and heel pain as your cycle. It is important to select footwear appropriate for the type of cycling you partcipate in -- racing, mountain biking or cycling on the street. Prior to cycling, the American Academy of Podiatric Sports Medicine recommends stretching the calves, gluteals, quadriceps and hamstrings. This can help alleviate stress on your feet. In addition, your seat should be positioned so that you knees are slightly flexed and your hips are in line with your knees.
