Keep Pedaling, Keep Healthy:
Podiatric Pointers for Cyclists
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Bike riding is a fantastic way to stay mobile and enjoy the great outdoors. However, frequent riders can experience more than scenic views and better health: Overuse injuries and podiatric problems await if proper care isn't taken.
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Staying in top gear requires a little maintenance work from time to time. With that in mind, here are some podiatric tips to keep your feet happy and your rides smooth:
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Stay a step ahead of any problems with the right equipment.
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- Choose the right shoes: Select cycling shoes with stiff soles that efficiently transfer power to the pedals. Look for a snug fit to prevent excessive movement within the shoe and potential blisters.
- Consider custom insoles: These can address specific foot issues like arch height and pressure distribution, enhancing comfort and performance.
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Invest some training time in learning the right techniques to spare yourself aches in the long run.
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- Proper Cleat Placement: Cleats, which attach your shoes to the pedals, should be positioned based on your foot anatomy for optimal power transfer and avoidance of knee pain. Consult a podiatrist or bike fitting specialist for proper cleat placement.
- Maintain good posture: Keep your core engaged, and avoid hunching your shoulders. This distributes weight evenly through your body and reduces stress on your feet and ankles.
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When the ride is over, the next step should be proper recovery.
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- Stretch it Out: After each ride, take some time to stretch your calves, hamstrings, and quads. This improves flexibility and blood circulation, preventing tightness that can lead to foot pain.
- Pamper Your Feet: Remove your shoes and socks, allowing your feet to breathe. Wash your feet with warm water and gentle soap to remove sweat and dirt, and apply a moisturizing lotion to prevent dryness and cracking.
- Monitor for Pain: Persistent discomfort could indicate an underlying issue like plantar fasciitis or metatarsalgia. Consult a podiatrist for diagnosis and treatment if the ache won’t quit.
- Hydration is Key: Proper hydration is vital for overall health and can prevent foot cramps during long rides. Drink plenty of water throughout the day as well as before, during, and after your ride.
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