The plantar fascia is the large ligament that runs between the front of your foot and your heel. This ligament helps to absorb and dissipate stress during physical activity. When this ligament becomes inflamed, you can develop plantar fasciitis. You may have heard of this condition since it's a very common complaint amongst runners. However, even cyclists can be prone to plantar fasciitis because repetitive pedaling motions can cause overuse of the foot. If you are getting into biking, read on for some tips on how to prevent and treat plantar fasciitis.
Visit a Podiatrist
Cycling shoes tend to have soles that are much stiffer than regular sneakers. With that in mind, you need to get proper support so that the firm soles don't hurt your feet. A podiatrist can fit you with insoles so that you have proper support and cushioning. Customized insoles are especially useful for people who naturally have high arches or flat feet since these conditions can change the biomechanics of the foot and put more strain on the fascia. Besides outfitting you with custom orthotics, your podiatrist can make sure your current riding shoes are the right size for your feet. If they aren't a good fit, they can recommend a different style based on the measurements of your feet.
Use Proper Riding Technique
Before you start riding, you should ask a cycling shop about the proper height for your bike's saddle. If the seat is too high or low, it can actually put more stress on your back, knees, ankles, and heels. Once you have the proper saddle height, you should pay attention to how you position your feet on the pedals. Ideally, your feet should stay in the center of the pedals with your feet parallel to the direction of the bike's traveling path. If you force your feet too far inward or outward, you could strain your fascia.
Stretch and Rest After Riding
It's important to stretch after you ride your bike so that you can ease tense muscles. Lean the ball of your foot against a wall to stretch out your Achilles tendon and calf. If the Achilles tendon becomes too tight, then the ankle and plantar fascia may tighten and become less flexible. You may also want to invest in a foam roller to roll out the bottom of your foot. If you don't have a foam roller, a water bottle or tennis ball can be used to gently massage and stretch out the arch. Besides stretching, be sure to rest your feet well after riding. If you already feel the symptoms of plantar fasciitis starting, you should follow the RICE method: rest, ice, compression, and elevation. Using the RICE method and stretching can go a long way and prevent plantar fasciitis from getting worse.
For more information about foot health, contact a foot specialist.
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