As you push up a hill, it’s normal to feel some discomfort from exertion. Climbing demands a lot from the body, and sometimes this can show up as pain or a lagging in your feet and ankles. If you’ve ever experienced that sloppy feeling as you pedal, the uncoordination that comes with fatigue, then you know the toll it takes on your power output. It can also disrupt your cycling posture, putting your knees at risk. The best way to prevent this is to do some foot and ankle exercises off the bike to correct form and activate dormant muscles. You are essentially unlocking muscles that will then kick in on your next ride and pick up some of the slack.

Foot and Ankle Exercises for Cyclists

A combination of stretching and compound exercises can help correct imbalances that are created in the cycling motion. They will help strengthen and create stability in the ankle by activating multiple muscles and joints that will in turn step in and help the ankle out.

Single-Leg Balance

Sounds simple, but balancing on one leg works to improve your balance and ankle stability. Simply raise one foot off the ground, bending it at a 90 degree angle at the knee. Hold your arms out for balance if need be. The key here is to focus on activating your ankle to stabilize your body. Hold each side for 30 seconds, doing 5 reps in total.

Ankle Rotation

The ankle rotation will help increase your range of motion in the ankle. Sit with one leg up on your other knee, fingers locking into your toes. Then rotate your foot around with your hand, stretching out the ankle joint and getting the blood flowing. Start with small circles and slowly increase to larger circles.

Calf Raises

Not only do calf raises help strengthen your ankle muscles, but they target your calves as well. Although the calves take a bit of a back seat when you’re on your bike, they are important for the downstroke on the pedal. They are also connected to your ankle and heel bone, so they are important to the overall stability of your ankle. Stand up straight with your feet shoulder distance apart. Slowly raise up onto your toes and the balls of your feet, holding onto the back of a chair or countertop for stability if needed. Hold for 30 seconds then relax back down onto your heels. Repeat 10 times. You can also opt to do one leg at a time to make it more challenging.

Calf Stretches

Everything in the body is connected. So, although most your power comes from your quads, your calf muscles also play a major role. Muscle tightness and strain can be a direct result of keeping your foot and ankle stable while pedaling. Improper bike fit, in particular cleat position, may be a contributing factor, but it is a very normal issue to have. Regular and targeted stretching can not only help keep your calves from tightening up, but also help them keep the foot and ankle stable.

Lunge

Stand with your feet shoulder width apart. Step your right foot forward, placing your hands on your hips. Gently push your hips forward, bending your right knee. You should feel the stretch in your left calf. Hold for 45 seconds. Repeat with the right leg.

Wall Stretch

Stand facing a wall, about one foot away. Place your hands on the wall and step one foot to the wall, digging your heel into the floor while resting your toes on the wall. Hold for 30 seconds an then alternate calves.

Downward Dog

The downward dog, focused on your shoulders, calves, and hamstrings. From a standing position, kneel down onto all fours on your mat. Plant your toes and straighten your legs, pushing your body up. Slowly drive your heels toward the floor, bringing your head in between your arms. Focus on driving you hips towards the ceiling, planting the heels on the floor.

Foot Pain Cycling – Causes and Solutions

Foot pain cycling is one of the most commonly reported problems among cyclists. This can be partially accredited to the pressure placed on your feet from the bike’s pedals, but more likely it has to do with your choice of cycling shoe and foot positioning on the bike.

Injuries and Treatment

Hot Foot

Choosing The Perfect Shoe

Shoe selection should be just as important to you as the bike that you choose to ride. The foot itself is equivalent to the engine that powers your car, and requires proper care and maintenance to operate.

When you pedal, you are creating friction within the shoe which generates heat. This heat and constant rubbing will result in blisters and swelling of the feat. As your feet swell they’ll be pushing up against the walls of the shoes, resulting in pressure on the nerves, restricting blood flow, and causing a burning sensation in the foot. This feeling is often referred to as “hot foot.”

The longer that you ride at high intensity, the greater your risk for experiencing foot pain and aches. Alleviate these common compression injuries by selecting a looser fitting shoe with ample ventilation to release the pent up heat while you ride.

Pay close attention to the width of the front of your shoe when you are shopping around as this will be the part of the foot that experiences the most pressure. Purchase a shoe that holds your feet snug, but leaves room on the sides and front for expansion.

Test: Take the insole out of the shoe, place it on the ground and put your foot on top of the insole. If any part of your foot is outside of the insole you need a wider shoe.

Fasten the straps and lean forward slightly to position the foot like you would if you were pedaling the bicycle. Make sure that the tongue of the shoe doesn’t fold over or bend significantly as this could cause additional pressure. How does this feel?

Choosing The Perfect Sock

Choosing the proper sock for cycling goes a long way to keeping your feet cool. If you get foot pain cycling then make sure to purchase high-tech cycling socks that wick away sweat. Also try the socks on with your cycling shoes to make sure they feel good before you buy them.

Altering the Pedals

Small pedals installed on road bikes concentrate pressure on a single location, increasing your risk for hot foot and foot problems. You might also try moving the cleats backwards to disperse pressure throughout the foot, or even lowering the seat can help.

Numbness

Numbness in the foot is usually caused by an impingement in the nerves in your foot which causes the numbness, sharp shooting pain, tingling or burning. Mostly, this is caused by too tight of shoes, try loosening the straps or laces. If that does not work it is likely time to buy new shoes.

Achilles Pain

Though uncommon in weekend warriors, achilles tendinitis does occur and is generally caused by improper pedaling, saddle height, overtraining or no warm up. If you have achilles tendinitis then you should rest it, ice it and consider anti-inflammatory medication.

Sesemoiditis

Pain in the ball of your foot? You may benefit from orthotics or purchasing a shoe that fits properly.

Improper Foot Positioning

Faulty foot positioning can cause be the source of many other cycling related pains such as knee pain, lower back pain, shin splints, achilles pain and more.

If none of the recommendations help and you can’t find shoes that can alleviate your foot pain, you might consider investing in custom orthotics and a professional bike fit to help alleviate pain and make your ride a more enjoyable experience.

Foot and Ankle Exercises to Improve Cycling Performance