A tight Achilles tendon while riding a bike can be the result of Achilles tendonitis, also known as Achilles tendinopathy. Symptoms of this overuse injury can be acute, lasting only a few days, or chronic, resulting in ongoing tightness. A sudden increase in your training load in terms of mileage, speed or hill work can cause acute symptoms, but one of the most common causes of chronic Achilles tendonitis in cycling is poor biomechanics.
Causes
Riding with your seat positioned too low can lead to excessive dorsiflexion while pedaling, meaning your toes are overly angled upward and your heels downward, thereby increasing the stretch in the Achilles tendon at the back of your ankle. The repetitive nature of the leg movements involved in cycling adds to the stress load. The longer the bike ride, the more likely the Achilles tendon is to weaken as a result of the prolonged stretch.
Considerations
Riding with your seat positioned too high can also lead to Achilles tendon problems. A high seat leads to riding with your toes angled excessively downward to reach the pedals. This can result in adaptive shortening of your calf muscles and Achilles tendons, meaning that the back of your ankle will feel tight in any movement that involves lowering your heel. A shortened Achilles tendon is extremely susceptible to injury when stretched. One of the most common causes of adaptive shortening is wearing high-heeled shoes.
Treatment
Prevention of Achilles tendon tightness begins by ensuring your body is appropriately warmed up before a bike ride. Range of motion exercises and gentle stretches help to prepare your lower leg muscles and Achilles tendons for the activity ahead. For example, in a sitting position, perform ankle circles one leg at a time by raising your foot from the floor and rotating your ankle through its full range of movement, first clockwise and then counterclockwise, as if drawing a circle in the air with your toes. Aim to circle each of your ankles six times in each direction. In a standing position, continue to mobilize your ankle joint by gently rocking backward and forward on your feet. Begin by shifting your weight back on to your heels and raising your toes to stretch your calf muscles and Achilles tendons then rock forward onto the balls of your feet to go up onto your toes, stretching the muscles and tendons on the soles of your feet and working your calf muscles. Aim to repeat the exercise 10 to 12 times, keeping the movements slow and controlled.
Expert Insight
According to the physio and sports massage therapists at London Physio, ensuring you have a correct bike fit is essential if cycling injuries are to be prevented. "So many injuries, particularly in cycling, are related to poor biomechanics and poor posture and positioning." Even with a correct bike fit, pedaling technique must also be reviewed, especially if your tendon tightness is consistently occurring in one leg only.
References
- Sports Injury Clinic: Achilles Tendonitis
- "Sports Injuries"; Causes, Diagnosis, Treatment and Prevention; S. Bird, N. Black, P. Newton, 1997
- Clinic for Foot and Ankle Surgery: Achilles Tendinosis Rehabilitation Exercises
- London Physio: Biomechanics of Cycling
