Prevent Puzzling Foot Pain When Riding That Just Won’t Quit

By Chris Schwenker

How to Identify, Treat, and Prevent Plantar Fasciitis Caused by Cycling

As a cyclist and physical therapist, I’m no stranger to the frustration of nagging foot pain—particularly plantar fasciitis. If you’ve experienced it, you know it’s the kind of discomfort that can make your rides miserable.

It’s not severe enough to completely stop you from riding, but it’s persistent, unpredictable, and downright annoying, and no cyclist has time for that.

The nagging condition often strikes without warning, leaving you with pain that feels worse some days than others. You might find it more intense when you first wake up in the morning or after a long ride, and by the end of the day, that sharp heel pain can have you wondering if it’s time to see a doctor.

If you’re a cyclist who also runs or spends a lot of time on your feet, the problem can worsen. And while it might not seem urgent, plantar fasciitis can evolve into a chronic issue if you ignore it long enough.

Recognizing Plantar Fasciitis in Cyclists

Plantar fasciitis occurs when the thick band of tissue (the plantar fascia) that connects your heel to your toes becomes irritated and inflamed. The inflammation can result from repetitive motion, poor footwear, or muscle imbalances. Over time, if left untreated, this condition can lead to further complications, such as heel spurs.

To determine if you’re dealing with plantar fasciitis, ask yourself the following questions:

• Do you experience pain at the bottom of your foot, particularly at the heel, and feel intense pain when pressing on that area?
• Is the pain most noticeable when you take your first step in the morning or after sitting for an extended period?
• Does the pain get better as the day progresses, only to return with more intensity after being on your feet for too long?
• Do you have a history of flat feet, bunions, or a family history of these conditions?
• Are you still using the flimsy insoles that came with your cycling shoes?
• Have you purchased new running shoes from a knowledgeable store in the last six months, and the pain didn’t go away?
• Do your calves feel tight, and are stretching exercises not part of your routine?

If you answered “yes” to most of these, you’re likely dealing with plantar fasciitis, especially if you’ve experienced the pain frequently during and after cycling.

How Plantar Fasciitis Affects Cyclists

Plantar fasciitis is a sharp, stabbing pain at the bottom of the foot, particularly in the heel. The condition typically results from overuse or improper alignment, both of which are common in the cycling community.

When you’re on the bike, the repetitive motion can place stress on your feet, causing inflammation and irritation of the plantar fascia. Inadequate support from your footwear can exacerbate the problem and make your rides more painful as time goes on.

Treating Plantar Fasciitis: Tips and Strategies for Cyclists

Treating plantar fasciitis takes patience, but there are several steps you can take to manage and alleviate the pain. Here are a few tried-and-true strategies I recommend to my patients and fellow cyclists:

Tip 1: Ice Massage for Quick Relief

A simple yet effective way to reduce inflammation and ease pain is by using an ice massage. Here’s how:

• Freeze a small water bottle.
• Sit down and place the frozen bottle under the arch of your foot.
• Slowly roll your foot over the bottle, focusing on the painful areas for 1-2 minutes.
• Repeat this 2-3 times a day until the pain decreases.

This technique is an easy, on-the-go way to relieve some of the pressure and inflammation caused by plantar fasciitis.

Tip 2: Stretch Your Calves and Hamstrings

Tight calves and hamstrings can contribute to the cause and exacerbate plantar fasciitis symptoms. Routine calf and hamstring stretches can help improve flexibility and reduce strain on your feet. Focus on gently stretching these muscle groups after each ride.

Tip 3: Roll Your Calves

A foam roller is a game-changer for cyclists suffering from tight calves. Rolling aids the healing process by relieving muscle tension, tightness, and promoting circulation.

Tip 4: Stretch Your Plantar Fascia

Stretching the plantar fascia itself is another key component of recovery. You can do this by gently pulling your toes back towards your shin while keeping the heel planted. Hold for 15-30 seconds and repeat several times daily, especially after rides.

Tip 5: Adjust Your Bike Fit

A poor bike fit can place unnecessary strain on your feet and contribute to plantar fasciitis. A few quick adjustments can reduce foot pressure:

• Position your cleats so the ball of your foot is forward on the pedal.
• Raise your saddle to reduce heel and foot pressure.
• Use shims if you have leg length discrepancies.

These tweaks can provide better alignment and reduce foot strain while cycling.

Tip 6: Upgrade Your Insoles

Cycling shoes often come with basic insoles that lack the support needed to prevent the onset of plantar fasciitis. Consider upgrading to cycling-specific insoles (or footbeds) that offer better support and help distribute pressure more evenly across your foot.

These footbeds can help stabilize your foot, prevent arch collapse, and reduce pressure on the plantar fascia, making your rides much more comfortable.

Prevent: Keep Cycling-Related Foot Pain Away for Good

While managing plantar fasciitis is possible, prevention is the key to long-term relief. Here’s how you can avoid this painful condition in the future:

• Wear Supportive Footwear: Make sure your cycling shoes have the right level of support. Replace the insoles with cycling-specific ones that offer better arch support and cushioning if needed.
• Strengthen Your Feet and Calves: Regular exercises to strengthen your feet, calves, and hamstrings will reduce the likelihood of plantar fasciitis returning.
• Focus on Flexibility: Stretch your calves and hamstrings regularly to maintain flexibility and reduce muscle tightness.
• Ensure a Proper Bike Fit: A professional bike fitting can help you avoid improper foot positioning, which can contribute to foot pain.

 Get Back on the Bike in No Time Without Foot Pain

Plantar fasciitis can be a frustrating and persistent issue for cyclists, but it doesn’t have to keep you off the bike or make you miserable while on it. By following a few simple treatment strategies and taking proactive steps to prevent it, you can manage the pain and get back to enjoying your rides without discomfort.

Consulting a healthcare professional or physical therapist for further guidance is always a good idea if the pain persists. With the right approach, plantar fasciitis doesn’t have to get between you and your cycling goals. Stay consistent with your recovery routine, adjust your bike fit and footwear, and you’ll be back on the bike in no time.

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About the Author

After over twenty years as director of his private physical therapy practice, Chris stepped away to pursue his passion for virtual cycling and writing. He founded TheZommunique.com, the leading source of independent cycling esports journalism, is a frequent contributor to Cycling Weekly, Cycling News, and road.cc, and co-hosts The Virtual Velo Podcast. He cycled 3,900 miles across the US in 2022 to support his virtual cycling non-profit, The DIRT Dad Fund.