At the beginning of my bicycle journey, I suffered from neck pain and triceps pain. These are examples of the least worrisome type of overuse injuries. Your body is simply not used to the demands you are putting on it. These types of problems tend to resolve as your body adapts. They are similar to saddle soreness. The pain can be intense, but if you just keep riding the pain will eventually subside. It was a truly great day when my neck finally stopped hurting!
The more serious types of overuse injuries include things like knee pain and the foot injury known as plantar fasciitis. Unless you act quickly, these injuries may continue to get worse to the point you may not be able to continue your bicycle journey. My advice is based on what has worked for me. I have not found doctor visits to be helpful whatsoever. Doctors are great when it comes to “labeling” your ailment, but when it comes to actually “healing” your ailment you are largely on your own, in my opinion!
There is a strong, flat piece of connective tissue called the plantar which connects the ball of your foot to your heel. When the plantar is injured, the symptoms vary. Symptoms can include pain in your heel similar to a stone bruise, pain in the arch, and knife like pain between the toes. You may feel fine while riding, but feel intense pain when moving your foot after a period of immobility.
I had a severe case of plantar fasciitis during my journey which I was able to resolve while continuing to ride. The treatment principles described here can be applied to virtually any overuse injury. I have managed to resolve foot, knee, and shoulder problems by following these treatment principles. How did I learn these principles? Sheer desperation led me to experiment, and then I watched closely to see if I was improving! I detest overuse injuries! I assure you that I don’t want to spend my day thinking about how my feet feel! I want to think about how beautiful the clouds and trees are! My approach includes elimination of likely causes, subtle changes to bicycle fit, special exercises, stretching, and massage.
Here is how I resolved my severe case of plantar fasciitis while continuing to tour. I began by introducing a slight adjustment to the placement of the cleats on my bicycle shoes. How do you know which way to adjust the cleats? Begin with a simple experiment. While pedaling, shove your foot all the way forward in your bicycle shoe. Does that feel better? Now try pulling your foot tightly into the heel of your bicycle shoe. Does that feel better? Adjust your cleats a tiny amount based on the results of this test. Even if you think your cleats are already perfectly adjusted, you need to adjust them at least a tiny bit! Otherwise, you will just continue on your current path, and your condition will probably continue to get worse. You have to make changes to get better!
The Egoscue exercises (see above) include foot circles and foot pointing. I started doing these particular exercises twice a day instead of once a day. After each set of exercises I stretched the plantar by placing both my hands under the ball of my foot and pulling back firmly. I held each stretch for twenty seconds. I completed these exercises and stretches while lying on my back in my tent both morning and night. After stretching each foot, I carefully massaged the bottom of each foot. Massage is actually a form of stretching. Slowly, my feet began to heal. Even after my feet were completely healed, I continued this routine to ward off any recurrence.
I was riding hard on the Blue Ridge Parkway. My right knee began hurting. I thought the pain was slightly closer to the back of my knee rather than to the front. I lowered my seat a tiny amount. I experimented while riding and decided that my knees felt better with a tiny bit of toe in for each bicycle shoe. I adjusted my cleats accordingly. I theorized that tight hamstrings might be contributing to the problem. I performed the Egoscue exercises which focused on stretching the hamstrings twice each day. I also stood off saddle occasionally and tensed my thigh muscles to help align and stretch my knees. I thoroughly massaged the wide tendon that runs down the outside of each thigh each morning and each evening. My condition slowly resolved.
My shoulder was injured to such an extent I could barely raise my arm. I thought about what was the likely cause. I theorized that the injury was caused by swimming hard breaststroke and by doing push ups. I immediately eliminated those activities. The Egoscue exercises include arm circles and elbow curls. I completed these exercises each morning and each evening. The elbow curls felt like they were gently stretching my shoulder. It took many months to heal my shoulder, but now I can’t remember which shoulder was involved! I am swimming just as much as ever!
You can apply these same principles to any overuse injury. Start by thinking long and hard about what is causing the injury. Try to be completely honest with yourself. Make appropriate changes. Select the Egoscue exercises which seem most likely to help. Do extra sets of the helpful exercises. Eliminate any Egoscue exercises which might possibly be making the injury worse. Select stretching techniques and massage techniques that seem most helpful. Patiently and diligently apply these various remedies, think positively (the placebo effect is very powerful), and your overuse injury will get better!