Achilles tendon and ankle pain during and after riding

[funkyrobot]

I bought a new road bike about a month or so ago. I've fitted some old Look clipless pedals to it and am riding using some quite old shoes. I have some brand new shoes and am just waiting on getting some Look Delta cleats for them.

When riding, it feels as if my right foot needs to be further forward over the pedal. My foot niggles a bit around the ankle area and if I bend my knee outwards, it hurts my foot and ankle. Also, when riding out of the saddle, it feels like I'm riding a bit on my toes and my Achilles tendon hurts.

I have lowered my saddle and am trying to train myself to keep my knees level with my hips. I have ridden a hybrid with flat pedals since June last year, so think I have got into some bad habits with my feet and knee placements.

Any ideas how to stop the pain in my foot and ankle area? I guess moving the cleats back a bit will help? Also, getting the new shoes setup with some new cleats could also be beneficial?

I'm sat at work now after riding on Saturday and Sunday and my Achilles and ankle area is aching. Only in my right foot though, which seems odd. I thought my left foot would moan too, but it seems fine.

I haven't had this issue on the hybrid at all.

Thanks.

[okgo]

Cleats certainly can be moved, also you should check the saddle is not set too far back, plenty of guides online to that. I've had achilles issues and they mainly came from being too far back.

[funkyrobot]

okgo said:

Cleats certainly can be moved, also you should check the saddle is not set too far back, plenty of guides online to that. I've had achilles issues and they mainly came from being too far back.

Thanks. Can't move it any further forward as it's near the 'max' setting on the rails, and just hangs over enough to attach my saddle bag.

I'll start with the cleats and take it from there. Will obviously look at the saddle if the cleat change doesn't solve anything.

I'll also check my knee position in relation to the pedal axle. Isn't the end of your knee supposed to be in direct line with the pedal axle when your foot is at the 3 o'clock position?

[TwistingMyMelon]

could you post a pic of you on the bike, or maybe a video...it didnt end too well last time a poster did!

[funkyrobot]

TwistingMyMelon said:

could you post a pic of you on the bike, or maybe a video...it didnt end too well last time a poster did!

Ermmm.

[okgo]

funkyrobot said:

Thanks. Can't move it any further forward as it's near the 'max' setting on the rails, and just hangs over enough to attach my saddle bag.

I'll start with the cleats and take it from there. Will obviously look at the saddle if the cleat change doesn't solve anything.

I'll also check my knee position in relation to the pedal axle. Isn't the end of your knee supposed to be in direct line with the pedal axle when your foot is at the 3 o'clock position?

Is it too high causing over extension?

Yes that's right re your last line.

[funkyrobot]

okgo said:

funkyrobot said:

Thanks. Can't move it any further forward as it's near the 'max' setting on the rails, and just hangs over enough to attach my saddle bag.

I'll start with the cleats and take it from there. Will obviously look at the saddle if the cleat change doesn't solve anything.

I'll also check my knee position in relation to the pedal axle. Isn't the end of your knee supposed to be in direct line with the pedal axle when your foot is at the 3 o'clock position?

Is it too high causing over extension?

Yes that's right re your last line.

I initially rode the bike a few weeks ago and my foot hurt. So I lowered the saddle as a starting point. This seems to have helped a bit (in the sense that the pain wasn't as great), but it still hurts. I'm now at a point where my knee is slightly bent when my foot is at the bottom of the pedal. I think I have the saddle height right.

As I mentioned above, the thing I did notice yesterday was when I'm out of the saddle, it feels like I'm pedalling on my toes a but in my right foot. This subsequently makes my Achilles hurt. I guess moving the cleats back a tad will be a good starting point.

It was also odd that when I started my ride, it felt like my right foot was being pegged back in the pedal. Sort of like it wanted to move further forward, but the shoe was stopping it. I do wonder if this is because I've been riding flat pedals for so long and I've been pedalling with the arch of my right foot, instead of the ball.

Anyhow, I'll do cleat position, see how it goes, then will look at saddle position. I think it isn't too far back as when I checked my knee position in relation to the pedal axle, it seemed good.

Of yes, one more thing. I have my new Specialized Expert shoes (which I got free, long story) to try. I think they are a size bigger than my old (14 years old) Diadora shoes. That will help I'm sure. I just need to get some Delta cleats ordered and will give them a go.

Thanks again.

[BoRED S2upid]

Pay for a bike fitting they will set everything up just right rather than trial and error.

[funkyrobot]

BoRED S2upid said:

Pay for a bike fitting they will set everything up just right rather than trial and error.

Has crossed my mind.

[donfisher]

funkyrobot said:

It was also odd that when I started my ride, it felt like my right foot was being pegged back in the pedal. Sort of like it wanted to move further forward, but the shoe was stopping it. I do wonder if this is because I've been riding flat pedals for so long and I've been pedalling with the arch of my right foot, instead of the ball.

May be of no relevance at all but I once felt something similar when the pedal's bearings were shot and the pedal was struggling to rotate flat vs the crank arm.

[funkyrobot]

donfisher said:

funkyrobot said:

It was also odd that when I started my ride, it felt like my right foot was being pegged back in the pedal. Sort of like it wanted to move further forward, but the shoe was stopping it. I do wonder if this is because I've been riding flat pedals for so long and I've been pedalling with the arch of my right foot, instead of the ball.

May be of no relevance at all but I once felt something similar when the pedal's bearings were shot and the pedal was struggling to rotate flat vs the crank arm.

Pedals rotating fine.

[IroningMan]

Tendons don't heal well, and the Achilles all the more so because it's so hard to rest and poorly served by the circulation, so I'd be tempted to treat it - RICE & Alfredson's Protocol - rather than just expecting the inflammation/irritation to go away by itself once your position is sorted.

[funkyrobot]

Thanks. I'll look into that.

Bit of an update. Rode last night for just over an hour. My left Achilles started hurting and my right seemed fine.

I double checked my position on the bike and if anything, I think I'm a little too far forward. When the pedal is at 3 o'clock, my knee seems slightly forward of the pedal crank.

I've ordered cleats for my new shoes and they should be delivered tomorrow. I'll get them attached further back than my old shoes and see how I get on. With cleats further back, this will move my feet forward a bit and should align my knee up.

I also wonder if it's because I'm still quite new to riding a road bike with clipless pedals. I've been doing a bit on a road bike attached to a trainer a bit since December, but that is usually only 40 mins a session. I've noticed that my calf muscles have been working harder than when I used flat pedals, so they have been a little sore too.