Why Your Achilles Hurts on the Bike — And What You Can Do About It
Aching or tightness in the back of your ankle during or after a ride isn’t something to ignore. While cycling is generally low-impact, Achilles tendon pain can sneak up on even the most experienced riders—especially with small changes in training or equipment. Whether you’re commuting, training for an event, or just enjoying weekend rides, understanding why this happens (and how to fix it) can help you stay pain-free and keep the wheels turning.
If you’ve started noticing a dull ache or sharp discomfort at the back of your ankle while riding, you might be dealing with Achilles tendinopathy or tenosynovitis—a common yet often overlooked issue in cyclists.
While the Achilles tendon is more commonly associated with running, cyclists are not immune. In fact, repetitive pedalling, poor bike setup, and tight or weak muscles around the ankle and calf can all contribute to irritation in this area.
Why Cyclists Get Achilles Pain
Cycling involves thousands of pedal strokes per ride. Over time, if your biomechanics or bike fit aren’t quite right, the Achilles tendon can become overloaded. Some common causes include:
Cleat Positioning: Cleats that are too far forward increase the load on the calf and Achilles with every stroke.
Saddle Height: A saddle that’s too high can cause excessive ankle pointing (plantarflexion), straining the tendon.
Sudden Increase in Training Load: Upping your distance or intensity too quickly doesn’t give your body time to adapt.
Tight or Weak Calf Muscles: Limited ankle mobility or muscle control can change how force is transferred through the leg.
What Does It Feel Like?
Cyclists with Achilles tendinopathy or tenosynovitis often report:
A dull ache or stiffness at the back of the ankle, especially after riding
Pain that may warm up during a ride but returns afterwards
Tenderness when pressing on the tendon
It can start as a mild annoyance and progress if ignored, so it’s important to address it early.
What You Can Do
Rest and Modify: Take a short break or reduce riding intensity to avoid further aggravation.
Bike Fit Review: Small changes in cleat or saddle position can make a big difference—ask your physio or bike fitter for guidance.
Strengthen Gradually: Exercises like heel drops, calf raises, and eccentric loading can help the tendon adapt and rebuild strength.
Mobility Work: Improving ankle and calf flexibility helps reduce strain during pedalling.
How Physiotherapy Can Help
A physiotherapist can assess your movement patterns, bike setup, and muscle control to find the root cause. With a tailored rehab plan, hands-on treatment, and guidance on training loads, most cases improve without needing to stop cycling altogether.
Final Thoughts
Achilles pain might seem minor at first, but it can linger if left untreated. The good news? With early intervention and a few smart changes, you can get back to riding comfortably and confidently. If your Achilles has been acting up, come in for an assessment—we’ll help you get back on track, one pedal stroke at a time.
