Cycling is a great form of exercise that is beneficial for both your physical fitness and your mental health. However, calf muscles work hard during a bike ride and they can be susceptible to injury if you don’t have a thorough warm-up routine or you push yourself too hard and too fast without first building up your fitness. In this article we explore common calf injuries related to cycling and the treatment that is normally needed.
Common cycling injuries
Calf muscles work hard to power and keep the foot and ankle stable while you are pedalling and this can lead to them becoming overloaded. The muscles can then stretch or tear. A pulled or strained calf muscle is one of the most common soft tissue injuries associated with cycling. The calf consists of three muscles – the gastrocnemius which is the bulky muscle from behind the knee to near the middle of the calf, the soleus underneath which extends towards the heel and the very small plantaris muscle. Most calf muscle strains affect either of the two parts (medial of lateral head) of the gastrocnemius.
Other common cycling injuries include:
- Patellofemoral pain syndrome (Cyclist’s Knee)
- Iliotibial band (ITB) syndrome
- Groin pain
- Piriformis syndrome
- Impingement syndrome
- Snapping hip syndrome
- Metatarsalgia, also known as hot foot.
Read more – Common Cycling Injuries
Symptoms of calf muscle injuries
Whether you are someone who cycles occasionally or you are a dedicated cycling enthusiast, it’s important to know the signs of calf muscle injuries to look out for.
If you pull your calf muscle, essentially you have overstretched the muscle. You may have pain in the calf when flexing your ankle or pointing your toes and it may be difficult to stand on tiptoes. Your calf muscle may appear bruised or swollen and you may have problems bending your knee. A complete or partial rupture of your calf is a serious injury that might require surgery. You will normally experience a sudden sharp or burning pain and in some cases, you may hear, or feel, the muscle tear.
Treatments for calf muscle cycling injuries
If you strain your calf muscle it is important to stop cycling and you may have to reduce your weight on the affected leg. You may have heard the acronym RICE in relation to soft tissue injuries. This stands for:
Rest
Ice – cool the area with an ice pack or cold water for around 20 minutes every two hours. If you use ice, always keep a towel against your skin to prevent injury.
Compression – apply a compression bandage to the affected leg to reduce swelling and prevent fluid build-up.
Elevation – keep the lower leg elevated, preferably above the level of the heart, and use pillows to support the entire leg.
This type of injury can be very painful so use painkillers. You may need to wear a soft cast or boot to immobilise your lower leg and crutches until you are able to put weight on it again. Heel lifts in both shoes can help as they ease the load on your calf muscles as you walk and gentle exercise that increases blood flow can help to speed up healing. Swimming or gentle cycling is ideal.
If your calf muscle has completely ruptured, you may need surgery to repair it. The orthopaedic surgeon will make an incision into your calf and reattach the severed ends of your muscle or tendon using stitches. You will need to wear a cast after surgery and use crutches to help you get around while the muscle heals.
After a calf injury, a daily routine of stretches can help to restore flexibility in the calf muscles. Your orthopaedic surgeon or physiotherapist will be able to recommend some suitable exercises.
Preventing calf muscle injuries
There are things you can do to prevent calf muscles injuries, including having an effective warm up and cool down routine.
Talk to an orthopaedic consultant | Cambridge
If you sustain an injury while cycling, Carrothers Orthopaedics offers expert diagnosis and treatment. For mroe information, please contact us.
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For your convenience, we offer appointments at both Nuffield Hospital Cambridge and Spire Cambridge Lea Hospital.
