Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

Heel Pain

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Old 08-19-08, 07:24 AM
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huskertko
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Heel Pain

I just started riding about a month ago and my longest ride has been about 18 miles up until this last Sunday. I rode 32 miles on Sunday, which I know for a lot of people is nothing more than a warm up ride, but my question is this. I was expecting soreness in the legs, which I have, however, my achilles tendon on one of my legs is bordering full on painful. Is this something I should be concerned about or is this just my body reacting to higher mileage and getting used to riding. I rode a short 10 miler yesterday, but I think I am planning on taking a couple days off before riding again, as I have a 45 miler planned for this weekend.

BTW, I have checked the fit and set up of the bike at the LBS and they measured and adjusted the seat and handlebars to fine tune it.

Edited to add: The 32 miles this last weekend were not easy, but by no means were they really difficult. I tried to ride them with a cadence of 75-85 the entire trip, my previous rides were at 85-95 and no matter how flat or easy the rides were, they seemed killer. My HR was WAY out of the target zone for those rides, while with the lower cadence it stayed in or very near my target zone for most of the ride.


Thanks.

Huskertko

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Old 08-19-08, 07:35 AM
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You should be concerned about pain in your achilles. If it becomes chronic, you're at higher risk of rupturing your achilles tendon, (a very bad thing.)

You need to take care of that. rest, ice, anti inflamatories. Then you need to stretch to prevent it reoccurring.

Another question, are you riding with cycling shoes? Tennis shoes put more stress on your feet and can cause foot pain. If you have cylcing shoes, do they fit you well, support your arches?
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Old 08-19-08, 08:02 AM
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Yeah, I am riding with cycling shoes, SPD SL style shoes.

I will stay off the bike for a few days and rest it, hopefully that will help.
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Old 08-20-08, 10:49 PM
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What support do your feet have inside your shoes? Seriously consider some sort of arch support...trust me, I've been where you are, and it helped. Seems like an unncessary expense, but it helped me immensely.
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Old 08-21-08, 10:12 AM
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I had Achilles tendinitis earlier this year after moving then getting sick than doing an MS150 century (I know I'm an idiot). I rested a bunch, iced all the time, took ibuprofen and did PT. PT was worthless except for giving me good stretches exercises. Here are some that might help:

1. Calf raises with achilles that hurts. Hold on to a dresser or table to give you some support.
2. Put a can on a towel on a smooth surface (not carpet) and at the other end grab the towel with your toes until the can reaches your foot. repeat like 5 times.
3. Do calf stretches where you make your leg straight and put your arms against the wall striaght. (a terrible explanation, sorry).
4. Spell out the ABCs with your foot. Repeat 3 times.
5. Get a stretchy band (I got mine from the PT) and wrap it around your foot from 4 different angles, make it tight, and then flex your foot against the band. You'll need some help for the one where the band is against the top of your foot and you reach back towards you with your toes.

Do not stretch it on the stairs using gravity to stretch your achilles hard. Those stretches are really hard on your achilles and can overstretch your achilles and can increase the likelihood of a tear.

Start riding again slowly and increase the mileage and effort slowly. Also if it helps tape your ankle from the ball of your foot to the base of your calf (on the bottom of your foot through the heel) and wrap your ankle in an ace bandage.


Hope any of this helps, my tendinitis cleared up after a few months with some easy riding.

Good luck.
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Old 08-25-08, 05:28 AM
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Thanks

I rested it a whole week, with some stretching and icing, and it was feeling much better, however yesterday, I took my son to an airshow. Walking around for hours on a hard concrete didn't do me any favors, but I still rode this morning. I am icing right now and hopefully will get things worked out.

Thanks again for the advice. I will try to pick up some arch supports as well, as I know that I have very flat feet.
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Old 08-25-08, 06:39 AM
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Expensive answer, but custom cycling shoes with molded footbed may help. I got Rocket7's to deel with plantar fasciatis
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Old 08-25-08, 09:15 AM
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I have to use both stretching and prescription insoles to control plantar fasciaitis. I don't use prescription insoles in the cycling shoes yet, just the boots I wear at work or when on my feet for extended periods.
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