Whether you’re inspired by cycling events like the Tour de France or simply enjoy weekend rides around Singapore, recreational cycling is a popular activity that can sometimes lead to foot and lower limb injuries. This is especially true for Middle-Aged Men In Lycra (MAMILs), who are particularly prone to these issues. It’s important to address these common injuries to keep your cycling experience enjoyable and pain-free.
Cycling injuries can stem from various factors, including poor preparation, improper technique, unsuitable gear or bike setup, inappropriate shoes, and overuse. Additionally, accidents can also lead to lower leg or foot injuries. Here, we go through some of the more prevalent conditions caused by cycling.
Common Cycling Injuries
Here are some of the typical issues cyclists face:
Achilles Tendonitis
Achilles tendonitis occurs when the tendon at the back of the heel becomes irritated, often due to improper pedalling form, incorrect seat height, lack of warmup, or overtraining. This condition is especially common among more experienced cyclists. Management typically involves rest and ice to reduce inflammation. If pain or swelling continues, seeking advice from a podiatrist is essential to prevent further issues.
Arch Pain
Arch pain, often referred to as plantar fasciitis, is commonly caused by poor arch support and improper footwear. Managing this condition involves rest and ice application to reduce inflammation, as well as wearing supportive shoes. Podiatrists can provide custom insoles (orthotics) to offer better arch support and recommend exercises to strengthen the arch, helping to alleviate pain and prevent future issues.
Ball of the Foot Pain
Metatarsalgia, or pain in the ball of the foot, is typically caused by high-impact activities and poor fitting shoes or cleats. Management includes using padded insoles to cushion the ball of the foot as well as ensuring proper shoe or cleat fit to reduce pressure. Additionally, reducing the intensity of your rides can help. Seeking professional advice for custom orthotic solutions can provide relief and prevent recurrence.
Knee Pain
Knee pain in cyclists is often due to incorrect gear usage and poor technique. Effective management starts with rest and ice to alleviate immediate pain and inflammation, followed by load reduction to prevent further stress on the knees. Podiatrists and physiotherapists can assist in correcting pedalling mechanics, ensuring proper technique, and thereby preventing knee pain from recurring.
Stress Fractures
Stress fractures are tiny cracks in the bone that often result from underlying bone weakness or bone density issues and wearing inappropriate shoes or cleats. Managing stress fractures involves initial rest and ice application to reduce pain and swelling. Reducing training load and intensity is crucial for recovery. Podiatry and physiotherapy play essential roles in long-term management and prevention, offering strategies to strengthen bones and improve overall foot health.
Shin Pain
Shin pain, often referred to as shin splints or medial tibial stress syndrome, is frequently caused by lack of conditioning, poor preparation, and improper technique. Management includes rest and ice as the first steps to reduce inflammation and pain. Adjusting the training regimen to gradually increase intensity and seeking professional help from podiatrists for long-term solutions are also recommended.
Sesamoiditis
Sesamoiditis is inflammation of the sesamoid bones located beneath the big toe joint. This condition can be triggered by repetitive pressure from activities like cycling. Managing sesamoiditis includes rest, ice application, and wearing shoes with cushioned soles to reduce stress on the sesamoids. A podiatrist can recommend custom orthotics to provide additional support and help prevent the condition from worsening.
Managing Cycling Injuries and Pain
To ensure a pain-free cycling experience and to prevent injuries from recurring, long-term management strategies are essential. For those experiencing leg or foot pain during or after cycling, here are several steps you can take to alleviate discomfort and prevent further issues:
- Reduce Load/Frequency – Reduce the intensity and duration of your rides and give your body time to recover.
- Identify Pain Triggers – Understanding the activities or pre-existing injuries that cause pain is very important.
- Improve Flexibility/Strength – Incorporating stretching into your routine is essential for preventing injuries.
Pedal Pain-Free with East Coast Podiatry
Cycling should be an enjoyable and pain-free activity. Yet, if you find yourself experiencing any leg or foot discomfort, it might be time to seek professional advice from a podiatrist. By making the necessary adjustments, you can get back on your bike with confidence and ease.
Here at East Coast Podiatry, we are committed in ensuring that you have a pain-free cycling experience. Our team is focused on pain management and the prevention of future injuries. To achieve this, we offer comprehensive treatment plans tailored to your specific needs, guaranteeing you receive the highest level of care and support. If you’re experiencing cycling-related foot issues, don’t wait. Book your appointment at our Novena branch today and take the first step towards a pain-free ride.
