Riders with plantar fasciitis

- ICI staff

As with all rider health conditions, medical advice is strongly recommend and this article in no way is intended to replace the advice of a registered health professional.Plantar fasciitis is a common foot condition characterized by inflammation and pain in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This condition typically causes stabbing or sharp heel pain, particularly with the first steps in the morning or after periods of rest.
The exact cause of plantar fasciitis is not always clear, but it is often attributed to:

1. Overuse or repetitive stress: Excessive or repetitive activities that put strain on the plantar fascia, such as running, walking, or standing for long periods, can lead to microtears in the tissue, resulting in inflammation and pain.
2. Foot mechanics: Issues with foot mechanics, such as having flat feet or high arches, can alter the way weight is distributed on the foot and contribute to plantar fasciitis.
3. Improper footwear: Wearing shoes with inadequate arch support, poor cushioning, or inadequate shock absorption can increase the risk of developing plantar fasciitis.
4. Tight calf muscles and Achilles tendon: Tightness in the calf muscles and Achilles tendon can pull on the plantar fascia, increasing tension and the likelihood of injury.
5. Age: Plantar fasciitis is more common in middle-aged and older individuals, as the plantar fascia can lose elasticity and become less flexible over time.
6. Obesity: Excess body weight can place extra stress on the plantar fascia, increasing the risk of inflammation and pain.

While plantar fasciitis can often be managed with conservative treatments such as rest, stretching, orthotic devices, and proper footwear, it's important to consult a healthcare professional for an accurate diagnosis and personalised treatment plan if you suspect you have this condition. Early intervention and appropriate care can help alleviate pain and promote healing.

To avoid indoor cycling exacerbating it due to the repetitive motion and pressure on the feet, here are some tips to help relieve plantar fasciitis:

1. Cycling shoes: Ensure you're wearing supportive and cushioned cycling shoes that fit well and provide arch support. Make sure they are not too tight, as this can exacerbate the condition. Remember that your feet will swell as you get hot from working out, so you might need to go up a size. Most bikes require SPD mountain bike cleats, so make sure your shoes are compatible with these. You'll need to buy the cleats themselves separately and fit them (or ask someone to help). You may need to tweak the placement - get a proper bike shoe fit to optimise the shoes for you.
   
   
2. Orthotic insoles: Consider using orthotic insoles or custom-made inserts designed to support the arch of your foot. These can help alleviate pressure on the plantar fascia. Your podiatrist can advise with this.
   
   
3. Stretching exercises: Perform regular stretching exercises for your calf muscles and Achilles tendon, as tightness in these areas can contribute to plantar fasciitis.
   
   
4. Warm-up and cool down: Always essential for any rider, but with plantar fasciitis you'll need to take extra care. Before and after your indoor cycling sessions, perform gentle foot and calf stretches to reduce the risk of exacerbating plantar fasciitis.
   
5. Optimise bike setup: Ensure your bike is properly adjusted to your body size, shape, posture and riding style. An improper setup can lead to awkward foot positions and increased strain on your plantar fascia.
   
6. Gradual progression: If you're new to indoor cycling or returning after a break, start slowly and gradually increase the intensity and duration of your rides. This can help prevent overuse injuries, including plantar fasciitis.
   
7. Ice and massage: If you experience pain after cycling, apply ice to the affected area for 15-20 minutes and consider massaging the sole of your foot to help reduce inflammation.
   
8. Anti-inflammatory medications: Non-prescription anti-inflammatory medications like ibuprofen may help reduce pain and inflammation. Consult with a healthcare professional before using them, especially if you have any underlying health conditions or are taking other medications.
   
9. Rest and recovery: Give your feet and plantar fascia adequate time to rest and recover between cycling sessions. Overtraining can exacerbate the condition. Elevate your feet.
   
10. Consult a healthcare professional: If your plantar fasciitis persists or worsens despite these measures, consider consulting a podiatrist or physical therapist. They can provide customised treatment options such as orthopedic devices, physical therapy, or corticosteroid injections if necessary.
    

Remember that every case of plantar fasciitis is unique, and what works for one person may not work for another. It's essential to listen to your body, consult with a healthcare professional for guidance, and adjust your indoor cycling routine accordingly to manage and relieve your plantar fasciitis.