Cycling with Plantar Fasciitis

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Cycling with Plantar Fasciitis



Got that nagging heel pain known as plantar fasciitis but love your bike? Don't worry, you don't necessarily have to choose between the two! Understanding how cycling affects your feet and making a simple, cheap adjustment can keep you riding comfortably.

Cycling and Your Feet: What's the Connection?

Plantar fasciitis is an inflammation of the thick band of tissue (plantar fascia) that runs across the bottom of your foot, connecting your heel bone to your toes. While cycling is generally low-impact, it can aggravate plantar fasciitis if your setup isn't quite right.

Think about it: your foot is constantly working as you pedal. If your bike seat is too high or too low, or your cleats (if you use them) are poorly positioned, it can put extra strain on your calves and, in turn, your plantar fascia. Even the type of pedals you use can play a role.

The Best (and Cheapest) Way to Keep Riding Pain-Free

One of the simplest and most effective ways to lessen the strain on your plantar fascia while cycling costs next to nothing: proper foot positioning and gentle, consistent pedaling.

Here's the key: focus on a mid-foot pedal stroke.

Many cyclists tend to "point their toes" downwards when pedaling, especially when tired or pushing hard. This puts a lot of tension on the calf muscles and, consequently, the plantar fascia.

Instead, try to keep your foot more level or even slightly "heel down" as you push through the pedal stroke. Imagine scraping mud off the bottom of your shoe at the bottom of the pedal rotation. This engages different muscles and takes a significant load off your plantar fascia.

Extra Tips for Happy Feet:

  • Saddle Height: Ensure your saddle isn't too high, which can force you to overreach and point your toes. Your knee should have a slight bend at the bottom of the pedal stroke.
  • Stretching: Gently stretch your calves and the bottom of your feet before and after rides.
  • Supportive Shoes: If you're not using cycling-specific shoes, wear comfortable sneakers with good arch support.
  • Listen to Your Body: If you feel pain, ease off. Don't push through it.

By being mindful of your foot position and making this small adjustment, you can continue to enjoy the freedom of cycling without aggravating your plantar fasciitis. Happy pedaling!


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