The achilles tendon is located at the posterior, lower half of the leg. It functions to push and stabilize the gastrocnemius or calf muscle. The achilles tendon is extremely strong and able to withstand a large amount of pressure. The explosive movements in sports like running will commonly injure the muscle. However, cyclists are also prone to achilles injuries. Fortunately, there are simple ways to prevent and treat them.
Cycling and the Achilles
Whenever a cyclist pedals with a dropped heel, he is straining the achilles tendon. Cyclists often drop their heels when they slide their bodies back on the saddle during a long, challenging climb. This overextension of the heel strains the achilles and causes inflammation as the movements begin to break down the fibers of the achilles tendon. In some of the most extreme cases, the tendon inflames to the point where you cannot rotate your ankle to clip out of the pedal.
Causes
Pedaling technique, and its repetition, is one of the main contributors to achilles tendon injuries. Aside from pedaling with your heel down, pedaling with your toes pointed too far down can also cause strain. This is often caused by cleats that are too far forward or by wearing shoes that don't have stiff soles. Sometimes a saddle that's too high can also cause a cyclist to point his toes at the bottom of the pedal stroke.
Treatment
It's important to address any achilles pain right away. If you continue the activity that's causing pain, it's possible to rupture or tear the weakened tendon, which generally requires surgery. Most strains should be treated by icing the achilles tendon, applying compression, elevating the injury and also with anti-inflammatory pain relievers. Try to avoid activities that cause pain as the injury heels and then work on preventing the injury in the future.
Prevention
Start by looking at your saddle height. A saddle that's too high or too low can cause you to modify your pedal stroke and strain the achilles. Move your cleats back and focus on pedaling in smooth, round strokes, instead of toeing down or excessively pulling your foot up at the end of the stroke. Incorporate calf stretches into your routine and avoid adding too many hills or tough terrain to your rides until your body has slowly adjusted to the load.
