achilles tendon tightness

[dasgeh]

Welcome!

It could be as simple as cleat position. What do you ride (bike)? What pedals? Shoes? Have you had a fitting?

[NicDiesel]

@dasgeh 54821 wrote:

It could be as simple as cleat position. Have you had a fitting?

Definitely get a fitting if you haven’t already. Are you properly stretching out before you ride?

[Arlingtonrider]

Welcome from me as well! Bike commuting is awesome!

I had that same issue before with an old bike and before I wore cleats. I got a good fitting to resolve the issue, and the solution was to raise the seat higher and to completely loosen the straps on my toe cages so I could place my foot all the way forward in them. (I’m pretty sure another factor, at least in part, was from trying to do too much riding too quickly and not building up my calf strength a little more gradually.). It happened right around the time I first started commuting, but now I think a good fitting before I started commuting probably could have prevented it.

In a very recent fitting for a new bike with clipless pedals, the seat was put at the right height, and when I mentioned having had an achilles issue before, the fitter moved my cleats a little further back in my shoes. I’m still getting used to wearing the cleats further back, but it does seem to reduce the likelihood of a recurrence. I think it puts less strain on your calf in that position. I highly recommend a good fitting.

Also, some articles recommend not stretching too much, especially until your tendon is feeling normal again. When I had the problem, I kept riding (and maybe stretching too much, thinking that would help) and then developed a lump on my achilles in addition to the tightness and ended up going to physical therapy and being off the bike for a few months. It never recurred after I let the tendon heal properly and got the fitting to address the issue.

[foldies4ever]

@dasgeh 54821 wrote:

Welcome!

It could be as simple as cleat position. What do you ride (bike)? What pedals? Shoes? Have you had a fitting?

I’m riding a 2013 Fuji Sportif. 54 cm. I’m not using cleats at this point, so I’m using toe clips.

I have not had a proper fitting.

[Two Wheels]

@foldies4ever 54820 wrote:

Hello Everyone,

I just recently started to commute to work on my road bike.

Chris

I had the same problem after not riding for a long while. Nothing changed in bike fit, which was fine. What changed was rider fit…ness. I was able to recover by (1) taking a day off from riding midweek to let the tendon recover, and (2) strengthening that muscle and tendon by doing calf raises from a raised board.

I’m not 20 yo anymore, can’t just hop on and pedal like mad.

[NicDiesel]

@foldies4ever 54825 wrote:

I’m riding a 2013 Fuji Sportif. 54 cm. I’m not using cleats at this point, so I’m using toe clips.

I have not had a proper fitting.

Take the plunge and switch over to cleats (start with SPDs) and get a proper fitting. I used toe clips for a long time and wish I had jumped over to SPD shoes from the start. Much easier to get in and out of and you’ll get a much more efficient spin with those over the toe clips.

I know it seems really ridiculous to spend anywhere from $100-300 for a fitting, but it can make a world of difference in your comfort and performance. A proper fitting will also help you cut down on injuries and wear and tear from poor form. Just something to consider.

Welcome to the world of bike commuting!

[PotomacCyclist]

Definitely get a bike fit, since you are experiencing calf/Achilles problems.

Other thoughts: What type of shoes are you wearing? I’ve read about some people experiencing problems (but mostly plantar fasciitis) from cycling while wearing softer-soled running shoes. There’s a good reason why bike shoes have hard soles.

Are you starting out too quickly on each ride? It’s always a good idea to start off at an easy pace. Then gradually bump up the effort, whether you are commuting or doing some type of fitness workout.

Are you taking on too much too soon? While cycling doesn’t result in as many overuse injuries as running does, it’s still possible to do too much for your current fitness level, especially when first starting out. Maybe 15 miles is a little too long if you haven’t been active previously.

If you do strength exercises (which I think are a good idea), be sure to work on balanced muscle development. If you work the lower legs, you need to include a bent-knee calf raise, a straight-leg calf raise and toe raises (for the shin muscles). A large strength imbalance between the calves and shins only sets you up for injury.

You can also include some general strength exercises like squats and lunges, push-ups, pull-ups and some core work (abs, obliques, lower back, hips, glutes). I like to do most strength exercises in bare feet because it helps to strengthen the small muscles of the feet and lower legs.

As noted above, stretching might be a bad idea if the tendon is already injured. But in general, I like to do static stretches after many workouts. (I don’t always stretch after bike rides, but I stretch after every run.) I think the stretches help to reduce adhesions in the muscle fascia (the internal covering and connective tissue around muscles) and help to calm down microspasms in the muscles after longer rides. But I never stretch before a workout. (Some studies indicate that static stretching temporarily reduces muscle strength, which is not what you want to do right before you use those muscles for physical activity.)

Re cleat position, if the cleat is too far forward (toward the toes), that can combine with flawed technique to put excessive strain on the calves. Try to let your big muscles (quads, glutes, hamstrings-sort of) do most of the work, not the smaller calf muscles.

Core weakness can also contribute to various injuries. If the core is weak and unstable, you may tend to bounce around on the seat too much. Or shift from side to side to compensate for the core instability. All this puts unnecessary strain on the hips, knees and legs.

If the pain is severe, you should probably take some time off from cycling and other strenuous physical activity. If it’s really, really bad, then a doctor visit would be a wise choice. But make sure the doctor understands the needs of a cyclist. (Some doctors don’t seem to deal with active people very well. I read about this a lot on running forums mostly. But it could happen with cycling issues too.)

[JorgeGortex]

Sorry to hear you are suffering from this. I have a post in another thread somewhere, but I have suffered from the same thing for some time. Mine is the result of a running injury that I pushed through, and now I can’t get rid of the issue and cannot run. After new orthotics and spending most of the winter doing two a week PT sessions I am off Friday to get an MRI to determine what we can do next… So here is my advice to you based on my experience:

1. Stop riding. Let the the pain subside because riding through it (or running, whatever) will only make it worse. The Achilles is problematic because it doesn’t get great blood flow. So the injury site does not get the nutrients and such it needs to help heal well. Continued use upon injury will only make it worse.

2. I was initially told not to stretch, but my current Dr. and PT person both advocate it. It has to be gentle, and the right stretches. Keeping mobility and length of the tendon is important.

3. Stengthening exercises are important. Do this: 3 x 15 calve raises. Stand on the stairs with the balls of your feet on the edge of the step and your heels hanging off. Raise up on both feet, and then lower yourself slowly on just one foot. Repeat this for 15 reps and then switch to the other leg doing the same thing. Take a break and then do the next set. Do these slowly without bouncing at the top or bottom. Lower yourself only until your foot is flat (parallel with the step). Do your stretches after doing this exercise.

I was also advised to do 20 reps per leg of lunges each session. This builds a lot of different muscles that support and add stability.

4. As noted by others, get a good fit for your bike, and then ease back into the distance by increasing it slowly. Maybe 10% a week. Could be you won’t be able to ride to work for a bit but take a spin when you get home.

5. When in doubt, get it looked at. I have been working with Dr. Cuttica (google him) and he is great as is the center he works at. This is an injury you don’t want to progress. Trust me… be aggressive in preventing and healing it! Good luck,

JG

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